Effects of minimal dose of strength training on running performance in female recreational runners

The purpose of this study was to analyze the extent to which minimal dose strength training would elicit improvements in running performance for female recreational runners.

Forty-one female recreational runners were randomly assigned to one of three groups (endurance running [E] N.=14; combined endurance running and strength training program once [ES30] N.=14 and twice a week [ES60] N.=13, respectively). During the 10-week training program, the E group completed 3 hours of continuous endurance running per week; ES30 completed 2 ½ hours of continuous endurance running and 1 x 30 min of strength training per week, while ES60 group completed 2 hours of continuous endurance running and 2x30 min of strength training per week. Body composition, standing long jump, running economy and maximal endurance performance characteristics were assessed using ANOVA with repeated measures.

Both concurrent training groups significantly improved their maximum treadmill test performance, ES30 from 168.5±43.2 to 191.3±43.8 s, ES60 from 203.1±47.8 to 249.3±49.7 s. No significant differences were detected between and within groups for body composition, power output (standing long jump), exercise economy and V̇O2max.

The findings suggest strength training in volume 30 min or 1 hour per week was sufficient to increase maximal running performance, however it did not lead to improvement in running economy or aerobic capacity.