Strength training in endurance runners

Area of Science:

• Sports Science
• Exercise Physiology
• Human Performance

Background:

• Concurrent training, combining strength and endurance, is common for athletes.
• Optimal strength training protocols for endurance runners remain under investigation.
• Periodization strategies may influence concurrent training outcomes.

Purpose of the Study:

• To compare the effects of periodized maximal strength, explosive strength, and circuit training combined with endurance training.
• To assess the impact on neuromuscular and endurance performance in recreational runners.
• To evaluate the influence of a subsequent reduced strength training phase.

Main Methods:

• Recreational runners underwent preparatory strength training, followed by 8 weeks of maximal (MAX), explosive (EXP), or circuit (C) strength training.
• An additional 14-week reduced strength training phase was implemented.
• Measurements included maximal strength (1RM), muscle activation (EMG), countermovement jump (CMJ), maximal oxygen uptake (VO2MAX), velocity at VO2MAX (vVO2MAX), running economy (RE), and serum hormones.

Main Results:

• All groups showed improvements in 1RM and CMJ, with increased EMG in MAX and EXP groups.
• VO2MAX showed minor changes, but vVO2MAX improved across all groups, and RE improved in the EXP group.
• During reduced strength training, 1RM and EMG decreased in the MAX group, while vVO2MAX and RE improved in MAX and EXP groups.

Conclusions:

• Maximal and explosive strength training, when concurrent with endurance training, are superior to circuit training for enhancing strength, neuromuscular adaptations, vVO2MAX, and RE in recreational runners.
• These benefits persist even during a reduced strength training period.
• Serum hormone levels (testosterone, cortisol) were not significantly affected by the training interventions.