Another reason why runners should STRENGTH TRAIN.

Hey JKC readers,

Sorry it has been a while since I posted some good information.

I was reviewing some articles on Pubmed and found a good one from 2004 titled: "Factors affecting running economy in trained distance runners."  This study is from Sports Med and explains why

 middle-to-long distance runners should STRENGTH TRAIN.  

Running Economy

I've written about this topic before in Canadian Running.  I've also had the pleasure of writing on this topic for the Coaches Association of BC's quarterly publication called BC Coaches Perspective.  I'm really excited for you guys to read it when it gets published...it should come out later this summer.

Back to the article at hand!

Running economy is usually defined as the amount of energy used to sustain a given sub-maximal running pace.  This is one component that predicts performance - the other two being VO2-max and lactate threshold.  When comparing elite runners with similar VO2-max levels, running economy is the better predictor of performance.  That's why in addition to runners wanting to develop their VO2-max and lactate threshold via intervals, threshold runs, hill repeats and speed work...it's equally important for a runner to improve his/her running economy.  

The study lists these factors at influencing running economy in highly trained or elite runners :

Not effective strength training.

1. metabolic adaptations within the muscle e.g. mitochondrial density and oxidative enzymes
2. the ability of the muscle to store and release/use elastic energy via increasing muscle stiffness
3. better running mechanics e.g. less breaking forces and vertical oscillation

The study goes on to say that to improve point 1, altitude training can be used.  Altitude exposure leads to more efficient delivery and use of oxygen.

To improve on point 2, the study says "Strength training allows the muscles to utilise more elastic energy and reduce the amount of energy wasted in braking forces." This hits the nail right on the head for me. The runners that think maximal strength training and plyometric training isn't for them should think again.  Maximal strength training and effective plyometric drills are imperative in a runner's program to improve running economy.

Effective single leg strength training

For more resources on this topic check out my pylometric article and my unstable surface training for runners article, both in Canadian Running magazine.

Thanks for reading,

Jon-Erik Kawamoto

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