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I came across a great article (Taipale et al. (2010). Strength training in endurance runners. Int J Sports Med, 31(7), 468-76. Epub Apr 29.) on combining strength training and endurance running.

Runners are usually hesitant to step foot in the gym because they believe only running will make them a better runner.

For those that DO step in to the gym, the exercise selection and program consists of machines and circuit training…makes sense right?  Circuit training with high reps should help with the endurance needed to run a fast 1okm, shouldn’t it?  Not quite…

This study examined effects of periodized maximal versus explosive strength training and reduced strength training, combined with endurance training, on neuromuscular and endurance performance.

Quick notes on this study:

  • This study looked at recreational endurance runners
  • Subjects first completed 6 weeks of preparatory strength training.
  • Groups were created with a different program design (8 weeks of training) and exercise focus: maximal strength (MAX, n=11), explosive strength (EXP, n=10) and circuit training (C, n=7)
  • Following, was 14 weeks of reduced strength training.  I believe the study included this phase to simulate the tapper during the racing season.

The study measured:

  • Maximal strength (1RM)
  • EMG of leg extensors
  • Countermovement jump (CMJ),
  • Maximal oxygen uptake (VO2 max)
  • Velocity at VO2 max
  • Running economy (RE)
  • Basal serum hormones

The study found improvements in maximum strength and countermovement jump (p<0.05) in all groups – also increased EMG in MAX (maximum strength group) and EXP (explosive strength group) (p<0.05) during strength training.

Minor changes occurred in VO2 max, but velocity at VO2 max improved in all groups (p<0.05) and running economy in EXP (explosive training group) (p<0.05).

During reduced strength training maximum strength and EMG activity decreased in the maximum training group (p<0.05) while the velocity at VO2 max in MAX (maximum training group) and EXP (explosive training group) (p<0.05) and running economy in MAX (maximum training group) (p<0.01) all improved.

They found serum testosterone and cortisol levels unaltered.

I’ll quote the article because they sum it up best:

“Maximal or explosive strength training performed concurrently with endurance training was more effective in improving strength and neuromuscular performance and in enhancing the velocity at VO2 max and running economy in recreational endurance runners than concurrent circuit and endurance training.”

What does this mean for you?

 
1.  Circuit training is not effective strength training for a recreational endurance runner.  I am going to speculate with much certainty that this approach doesn’t bode well for a trained endurance runner either.

2.  Strength train with heavy sets of 5 or less with long breaks – 3-4 minutes between sets.

3.  Lift heavy at the right time of year – don’t ruin your legs during racing season.

4.  Explosive strength training AKA plyometric training should form a major component of your strength and conditioning program.  It has been shown to improve running economy and racing performance via multiple physiological mechanisms.

Thanks for reading,

-JK

photo credit: sashamd via photopin cc

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

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