This blog explores the benefits of strength training for endurance runners, focusing on performance enhancement and injury prevention. Key topics include the mechanistic perspective of strength training, VO2 max, running economy, and the deterministic model of endurance running performance. It also addresses overuse injuries, training models, and the interference effect in combined training. Practical considerations for implementing strength training in runners’ routines are discussed, emphasising the importance of periodisation, muscle-specific exercises, and balancing flexibility and stiffness.
Benefits of Strength Training for Endurance Runners
Overuse Injuries in Distance Runners
Strength & Conditioning for Endurance Runners
Training Models for Endurance Runners
Strength Training for Runners
Injury Prevention in Runners
Muscle Movement in Running
Training Errors & Overuse Injuries
Interference Effect in Combined Training
Flexibility & Stiffness in Running
BENEFITS OF STRENGTH TRAINING FOR ENDURANCE RUNNERS
Strength training can enhance performance and reduce injury risk in endurance runners. It improves running economy, anaerobic capabilities, and neuromuscular characteristics, which are crucial for endurance running performance.
- Enhances running economy by 2-8% over 2-3 months of training.
- Improves anaerobic qualities like maximal sprinting speed and anaerobic capacity.
- Does not significantly change VO2 max or body mass.
- Benefits both recreational and elite runners, as well as both sexes.
- Long-term engagement with strength training maximises benefits.
Explanation
Strength training interventions have improved running economy and anaerobic capabilities, including heavy resistance, explosive strength, and plyometric training. These improvements are due to enhanced neuromuscular characteristics and biomechanical factors. Richard Blagrove and colleagues’ systematic review found consistent benefits across various subpopulations of runners.
Consideration & Special Circumstances
- Strength training should be periodised across the training cycle.
- One session per week can maintain strength qualities during competition build-up.
- Avoid training to repetition failure to prevent hypertrophy.
- Concurrent training may blunt hypertrophy responses due to energy deficits.
- If you fear gaining muscle mass, explain that low-volume and non-repetition failure approaches prevent hypertrophy.
- If a runner experiences a decline in strength, maintain at least one strength session per week to preserve gains.
OVERUSE INJURIES IN DISTANCE RUNNERS
Overuse injuries are common in distance runners, with risk factors including previous injuries, low bone mineral density, and neuromuscular control issues. Strength training can address these risk factors by improving tissue strength and neuromuscular control.
- Previous injury is the leading risk factor for future injuries.
- Low bone mineral density increases the risk of stress fractures.
- Weakness in hip and calf muscles is linked to specific injuries.
- Strength training can strengthen tissues and improve neuromuscular control.
- Gait retraining and neuromuscular exercises can correct faulty mechanics.
Explanation
Richard Blagrove, Director of Studies for Postgraduate medicine emphasises the importance of addressing modifiable risk factors for overuse injuries through strength training. By strengthening specific muscle groups and improving neuromuscular control, runners can reduce their risk of injuries such as knee pain, Achilles tendinopathies, and IT band syndrome. Gait retraining and neuromuscular exercises are also recommended to correct faulty mechanics contributing to injuries.
Consideration & Special Circumstances
- Assess previous injuries to tailor strength training interventions.
- Focus on strengthening hip and calf muscles to prevent common injuries.
- Incorporate gait retraining to address faulty mechanics.
- If a runner has a history of knee pain, focus on strengthening hip external rotators and correcting gait mechanics.
STRENGTH AND CONDITIONING FOR ENDURANCE RUNNERS
The importance of incorporating strength and conditioning into the training regimen of endurance runners to improve tissue resilience, motor control, and running economy.
- Improving tissue resilience and motor control
- Low to moderate loads with high volumes
- Isometric and eccentric exercises
- Controlling force application
- Plyometric and running technique drills
Consideration & Special Circumstance
- Runners don’t need large volumes of weight training or plyometric training to benefit.
- Strength and conditioning sessions should be tailored to the athlete’s strengths and weaknesses.
- If a runner has a history of injuries, focus on exercises targeting vulnerable areas.
- For elite athletes, consider polarising training weeks with hard and easy days.
TRAINING MODELS FOR ENDURANCE RUNNERS
- Different models for incorporating strength and conditioning into the training week of endurance runners, including traditional, polarised, and microdosing approaches.
- Traditional approach separates strength and conditioning from running sessions.
- The polarised approach combines hard running and strength sessions on the same day.
- Microdosing involves short, frequent strength sessions throughout the week.
Consideration & special circumstance
- Ensure 24-hour separation between hard strength and running sessions in the traditional model.
- Microdosing is suitable for runners with busy lifestyles.
- If using the polarised model, ensure adequate recovery between hard sessions.
- For recreational runners, microdosing may be more manageable
STRENGTH TRAINING FOR RUNNERS
Strength training is essential for runners to enhance performance and reduce injury risk. It involves exercises that improve muscle strength, endurance, and overall physiological capacity. Strength training helps reduce the risk of injuries for runners. It is crucial for middle—and long-distance runners to incorporate strength training. Strength training should be consistent and well-structured.
Explanation
Strength training for runners focuses on improving muscle strength and endurance, enhancing running performance and reducing the likelihood of injuries. By incorporating exercises that mimic running movements, runners can improve their physiological capacity and become more robust against the demands of running.
Consideration & Special Circumstances
- Ensure the strength training programme is consistent and structured.
- Focus on exercises that mimic running movements for better adaptation.
- Consider the individual needs and previous injuries of the runner.
- If a runner has a history of Achilles tendon issues, focus on exercises that strengthen this area.
- If a runner is part of a group training environment, ensure they do not overtrain due to peer pressure
INJURY PREVENTION IN RUNNERS
Injury prevention in runners involves understanding and mitigating various risk factors contributing to running injuries. It requires a multifactorial approach, including strength training, proper nutrition, and lifestyle management.
- Previous injuries are a significant risk factor for future injuries.
- Training errors, such as too much intensity or volume, can lead to injuries.
- Consistency in training is crucial for injury prevention.
Explanation
Preventing injuries in runners involves addressing multiple risk factors, such as previous injuries, training errors, and lifestyle factors. A well-rounded approach that includes strength training, proper nutrition, and consistent training can help reduce the risk of injuries.
Consideration & Special Circumstances
- Understand the runner’s injury history to tailor prevention strategies.
- Focus on consistent training rather than rapid progression.
- Incorporate strength training to enhance muscle and tendon resilience.
- If a runner frequently changes their training routine, emphasise the importance of consistency.
- If a runner has poor nutrition or sleep habits, address these lifestyle factors in injury prevention.
MUSCLE MOVEMENT IN RUNNING
Understanding the role of different muscles in running, particularly the soleus, a major energy consumer during jogging and fast running speeds.
- The soleus is a significant energy consumer in the lower limb during jogging and fast running.
- Strength and conditioning should target the soleus and calf complex.
- Exercises like seated calf raises target the soleus more effectively.
The soleus muscle is heavily recruited during running, especially at faster speeds. Strengthening this muscle through targeted exercises can improve running efficiency and reduce the risk of injury.
Consideration
- Include exercises targeting the soleus in training programs.
- Avoid relying solely on isolation exercises for knee extensors and hamstrings.
TRAINING ERRORS AND OVERUSE INJURIES
Overuse injuries in runners often result from training errors, such as sudden increases in training volume or intensity, especially during transitions between training phases.
- Training errors can cause a sudden overload of tissues, leading to injuries.
- Transitioning from off-season to summer training can increase injury risk.
- Changes in the running environment can contribute to injuries.
Runners often experience injuries due to abrupt changes in their training regimen or environment. Identifying these changes can help in addressing and preventing injuries.
Consideration
- Monitor training volume and intensity during transitions.
- Consider environmental changes when planning training camps.
INTERFERENCE EFFECT IN COMBINED TRAINING
The interference effect occurs when combining strength and endurance training, potentially compromising adaptations, particularly affecting strength gains.
- Strength and endurance training have distinct cellular signalling pathways.
- Combining these training types can lead to compromised adaptations.
- Running as endurance training has a higher interference effect than cycling or swimming.
When strength and endurance training are combined, especially with short recovery periods, an interference effect can affect strength adaptations. This is more pronounced in high-volume endurance training, particularly running.
Consideration
- Separate strength and endurance sessions to reduce interference.
- Ensure adequate nutrition to support training adaptations.
FLEXIBILITY AND STIFFNESS IN RUNNING
Flexibility and stiffness are essential factors in running performance and injury prevention. A balance between the two is necessary for optimal performance.
- Not being overly flexible, especially around the ankle, can benefit runners.
- Excessive stiffness can increase the risk of injuries like plantar fasciitis and Achilles tendon issues.
Runners benefit from a certain level of stiffness, which can enhance performance. However, excessive stiffness or lack of flexibility can lead to injuries. Balancing flexibility and stiffness is crucial for runners.
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References:
Blagrove, R. (2015) Strength and conditioning for endurance running. Ramsbury:
Crowood.
Blagrove, R. (2015); Maestroni et al., 2019; Cardoso et al., (2019)
Blagrove, R. Glyn Howatson. Philip R. Hayes Effects of Strength Training on the
Physiological Determinants of Middle- and Long-Distance Running Performance: A
Systematic Review
Bas Kluitenberg. Marienke van Middelkoop. Ron Diereks. Henk van Worp What are
the Diferrences in Injury Proportions Between Different Population of Runners? A
systemic Review and Meta-Analysis
Van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes
BW. Incidence and determinants of lower extremity running injuries in long distance
runners: a systematic review. Br J Sports Med. 2007;41(8):469–80.
Christopher, S.M., McCullough, J., Snodgrass, S.J. et al. Do alterations in muscle
strength, flexibility, range of motion, and alignment predict lower extremity injury in
runners: a systematic review. Arch Physiother 9, 2 (2019).
https://doi.org/10.1186/s40945-019-0054-7
