This excess strain leads to pain and injury. Without adequate strength, the ligaments, tendons, and smaller support muscles take on the brunt of the load. Strength is necessary for joint stability to protect the knees, hips, and back. But what about the runner who wants to log miles with their friends and show up for the occasional weekend race? Strength is important for this class of runners as well. To this point, it’s been all about performance. And strength training is an important part of the equation to more powerful running. Research proves that greater power improves speed without increasing cardiovascular demand ( ref). A good vMART shows the ability to push faster speeds when the going gets tough. Having good aerobic capacity is helpful for this test, but equally as important is the ability to generate power under fatigue. The speed increases each round and goes until exhaustion. VMART is measured by 20 second runs with a 100-second recovery between the runs. In fact, a muscle power test called vMART, appears to be a better predictor of running performance than VO2max ( ref). Yet, the ability to generate power, especially when fatigued, is important to running performance. Power Outputĭistance running isn’t considered a power sport. It’s important to note these runners didn’t put on any weight as part of the strength program, which is one of the biggest fears for many runners when it comes to strength training.

Meaning they could go 20% longer when working at their max capacity ( ref). But most important to the runners in this study was the 20% increase in time to exhaustion. In a study of well-trained runners, an 8-week strength training program improved strength and running economy. This improves the elastic components of the muscle, making the body more “springy.” A degree of springiness is good! It improves running economy by allowing the body to work less while going at a higher speed. Specifically, training both heavily, and explosively, produces muscle and tendon adaptations. Their smaller size and thin limbs require less energy to move them forward ( ref).īut, there are also training components for building better economy. East Africans dominate the distance running scene and believed to be due to their remarkable economy. The most significant impact on running economy is body type.

This is important for running, because the more economical runner, will have more firepower to go harder throughout the race.

Related to a vehicle, a car that gets 30-miles per gallon is more economical than one that only gets 20-miles per gallon. This is the amount of energy needed to hold a given speed. Many other factors are as important (if not more important) and don’t get talked about near as much. But, VO2max by itself never determines who will win a race. It’s considered the gold standard for aerobic capacity and is linked to running performance. VO2max-the measure of how much oxygen the body can take in and consume-is a classic performance metric for runners. Here are the reasons why strength training should be a part of every runner’s PR training plan… How Strength Benefits Runners I’m talking about the heavy stuff too! Not mall-walking with hand weights, but lifting weights where the 5th rep is hard. For many runners, strength training is a low priority, playing second fiddle to logging more miles and the occasional track workout.īut, to run fast (and pain-free), weightlifting should be a part of every runner’s game.

Crossover symmetry training zone