
Strength training has been found to significantly benefit long-distance running performance through various physiological improvements. The inclusion of strength training, such as high-load (HL), submaximal-load (SubL), and plyometric training (PL), can enhance several key performance determinants for endurance runners, including running economy (RE), maximal oxygen uptake (VO₂max), and sprint capacity.
Research suggests that strength training can lead to improved running economy, which is the energy required to maintain a given running speed. This improvement is particularly notable at marathon pace, but it can vary depending on the specific running speed and training methods used. For example, high-load and plyometric training performed in combination have been shown to improve running economy at higher speeds, which is crucial for long-distance runners aiming to maintain efficiency over extended periods. Additionally, such training can enhance the stretch-shortening cycle, making muscle-tendon units more efficient, which directly impacts the runner’s endurance and performance (e.g., at 12 km/h to 16 km/h) (Sports Medicine, 2023).
Strength training also benefits other physiological aspects of long-distance running, such as increasing the maximal oxygen uptake (VO₂max) and improving lactate thresholds, which are critical for enhancing endurance and delaying fatigue. However, it is important to tailor the intensity and type of strength training to match the specific demands of long-distance running to maximize its benefits without adversely affecting endurance performance. Plyometric and submaximal-load training, for instance, target different elements, like sprint capacity and muscle-tendon stiffness, which contribute to overall performance enhancement (Sports Medicine, 2023).
Overall, incorporating different forms of strength training—high-load, submaximal-load, and plyometric—has shown promising results in improving long-distance running performance by enhancing running economy, VO₂max, and muscle efficiency, which all contribute to better time trials and prolonged endurance. This suggests that strength training is a valuable addition to an endurance runner’s training regimen, provided it is appropriately planned and integrated with endurance workouts.
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