How Strength Training Can Boost Middle and Long Distance Running Performance

It’s easy to think that running harder, further or faster in training is the way to improve performance. But neglecting weight or resistance training could be costing you huge potential performance increases.

Evidence of the benefits of strength training on running is pretty conclusive.

And while more runners are becoming aware of the importance of a gym session, we’re not sure what huge gains can be achieved if done right, what type of exercises are best and how often we should be doing it.

With such race-winning and personal best smashing gains at stake, it’s worth looking in more depth at what’s really going on.

Benefits

Numerous studies have shown that incorporating weight training into your running programme can significantly improve your running economy (RE) and most importantly time trial (TT) performance.

Put simply, RE is the energy cost of running at a given speed. An improvement in running economy means that you are able to sustain a given speed / pace for a longer period of time.

It has a strong correlation with running performance and is a better predictor than VO2 max in trained runners with similar values.

In a recent review [1] of 24 studies, Blagrove and colleagues found that supplementing running with strength training (concurrent training) can improve running economy by 2-8%, regardless of running ability. 

So whether you are new to running or compete at a high level, everyone can benefit from the addition of strength training.

In addition to improving running economy, strength training has also shown to improve TT performance in both middle distance (3-5%) and long distance (2-4%) runners [1, 2, 3]. 

A 4% improvement is the equivalent of a 20 minute 5km runner, running 19 minutes and 13 seconds. That’s a massive PB.

Strength training has also been shown to improve anaerobic performance. With several studies [4, 5] showing significant improvements (1.1–3.4%) in maximal sprinting spreed over 20-30m following interventions of explosive strength training. 

With most races having surges in speed throughout, and many coming down to a sprint finish, this can mean the difference between winning and losing.

Are there any negatives?

A common misconception is that resistance / weight training makes you bulky. For a runner it isn’t an advantageous response. However, this couldn’t be further from the truth.

Most studies show no change in body mass, fat-free mass, lean muscle mass, and limb girths following up to 14 weeks of resistance training. 

What exercises are best?

Most studies used compound exercises (exercises that involve movement at more than one joint) such as squats, deadlift, step ups and lunging movement patterns.

For the best results perform each exercise in your programme for 5-15 repetitions at 60-80% of you single rep max. Starting at 1-2 sets and building up to 3-6 sets over time.

It is also important to incorporate plyometric exercises into your training. Examples of these would be depth jumps (from a  20-30cm box), Olympic lifting, bounding, hopping and skipping.

As theses exercise involve exposure to higher eccentric forces, you only want to be doing 4-10 reps per set.

Starting off with 30-60 total reps per week and gradually increasing over time to 110-230 reps / week depending on session frequency. When performing plyometric exercises, aim for a short ground contact time and maximal power.

How often should I be doing them?

Although some studies have shown that one weekly strength training session is enough to improve RE and TT performance, 2-3 sessions / week is optimal for improving performance in middle and long distance runners.

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References:

1. Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018).

https://pubmed.ncbi.nlm.nih.gov/29249083/

2. Karsten B, Stevens L, Colpus M, et al. The effects of sport-specific maximal strength and conditioning training on critical velocity, anaerobic running distance, and 5-km race performance. Int J Sports Physiol Perf. 2016;11(1):80–5.

https://pubmed.ncbi.nlm.nih.gov/25946163/

3. Damasceno MV, Lima-Silva AE, Pasqua LA, et al. Effects of resistance training on neuromuscular characteristics and pacing during 10-km running time trial. Euro J Appl Physiol. 2015;115(7):1513–22.

https://pubmed.ncbi.nlm.nih.gov/25697149/

4. Mikkola J, Rusko H, Nummela A, et al. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. Int J Sports Med. 2007;28(7):602–11.

https://pubmed.ncbi.nlm.nih.gov/17373596/

5. Ramirez-Campillo R, Alvarez C, Henriquez-Olguin C, et al. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res. 2014;28(1):97–104.

https://pubmed.ncbi.nlm.nih.gov/23838975/