Running Training – The Benefits Of Explosive-strength Training
Background
It has been suggested that including a specific type of strength training, explosive-strength training, used simultaneously with endurance running training may result in some improvements in the performance of endurance athletes.
Objectives*
To investigate the effects of simultaneous explosive-strength and endurance training on 5 km running performance, aerobic power, running economy, selected neuromuscular characteristics, and muscle power in well-trained endurance athletes.
The test
10 experimental and 8 control endurance athletes trained for 9 weeks. The total training volume was kept the same in both groups, but 32% of training in the experimental group and 3% in the control group was replaced by explosive-type strength training. A 5km time trial, running economy, maximal 20metre speed, and 5-jump tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (VMART) and maximal oxygen uptake ( O2 max).
Results
The 5K time, running economy, and VMART improved in the experimental group, but no changes were observed in the control group. 20 metre speed and jump performance increased in the experimental group and decreased in the control group. O2 max increased in the control group, but no changes were observed in the experimental group. In the pooled data, the changes in the 5K velocity during 9 weeks of training correlated with the changes in running economy and VMART.
The simultaneous use of explosive-strength training and endurance training, produced a significant improvement in the 5-km running performance by well-trained endurance athletes without changes in O2 max or other aerobic power variables. This improvement is suggested to be due to improved neuromuscular characteristics that were transferred into improved muscle power and running economy.
Conclusions
Though many athletes, especially triathletes, struggle to fit strength training into their already busy training schedules, the results of the above study show that there can be significant benefits to incorporating explosive strength training such as sprints and plyometric exercises into a training schedule. Due consideration should be given to replacing “least value” sessions with explosive strength training.
* J Appl Physiol 86: 1527-1533, 1999. See the full study.