Effects of Isometric Strength and Plyometric Training on Running Performance: A Randomized Controlled Study

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanics

Background:

• Endurance running performance relies on physiological and biomechanical factors.
• Training methodologies like isometric strength training (IST) and plyometric training (PT) are explored to enhance running economy (RE) and maximal aerobic speed (MAS).

Purpose of the Study:

• To compare the effects of IST and PT on endurance running performance in trained runners.
• To evaluate changes in 2.4 km run time trial (2.4kmTT), running economy (RE), maximal aerobic speed (MAS), and strength metrics.

Main Methods:

• Twenty-six endurance runners underwent baseline testing including 2.4kmTT, RE, and strength assessments.
• Participants were randomly assigned to control (CON), PT, or IST groups for 6 weeks, performing supplementary training twice weekly.
• Post-intervention testing mirrored baseline assessments.

Main Results:

• Both PT and IST groups showed significant improvements in 2.4kmTT, MAS, countermovement jump (CMJ) height, and isometric mid-thigh pull (IMTP) relative peak force compared to the CON group.
• A significant main effect for time was observed across all groups for 2.4kmTT, RE, VO2max, MAS, CMJ height, and IMTP relative peak force.
• IST demonstrated a greater improvement in RE than PT.

Conclusions:

• Both PT and IST are effective in enhancing endurance running performance.
• IST may offer a superior benefit for improving running economy in endurance runners.