A recent meta analysis study was published in the Physical Therapy/Sports Medicine world in January 2024 looking the affects of strength training on running economy! It is an interesting read! This study compared training methods of 1. High load (>80% 1RM) strength work 2. Sub max strength work (40%-79% 1 RM) 3. Plyometrics 4. Combined methods and 5. Control (running without strength training or below 40% 1 RM).
In conclusion:
- High loads (>80% 1RM) were associated with improvements in running economy ( with greater benefits for RE for higher running speeds)
- Plyometric programs may have a positive effect on RE for running <7.5 mph, and plyometrics in combination with other strength training had a positive effect on RE at higher speeds.
3.No effect on RE was found for sub maximal load programs (40-79% 1 RM) or isometric programs.
Strength training has always been a win in my book regardless of running speed for more reasons than 1. Mainly to improve running load capacity and improve any asymmetries you may demonstrate.
Strength training however, needs to look different dependent on the individual! Depending on where your are in your training and experience.
If any one has any questions on how to introduce strength training into their running program, how to progress their current program, or how to keep it up throughout race reason, please reach out! I am happy to help
Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J. et al. Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis | Sports Medicine