Runners: To Lift Weights or not to Lift Weights?

Running is one of the most popular forms of exercise, from recreational to competitive all types of people enjoy running. Many of these runners are chasing the ability to run better, faster, further, and the question among runners and coaches is how to make that happen. The long-held belief is that a runner's top priority is improving VO2 max and that strength and power training will not help is not valid (Beattie et al., 2017). Recent literature supports the importance of another aspect of running performance, running economy (RE). The oxygen consumption required to run at a given pace at a set velocity determines RE (Saunders et al., 2006, Barrie, 2020 & Fei et al., 2019). Thus, improved RE results in a runner that utilizes less O2 for a given pace.

Increasing RE in runners can be done by adding strength and power training to existing programs (Saunders et al., 2006, Barrie, 2020 & Beattie et al., 2017). These two modes of training differ considerably, and both provide different physiological adaptations to the body. Moderate to heavy loads done at low velocities of 2-6 reps for 3-5 sets make up strength training (Barrie, 2020). Low or no-load high-velocity movements make up power training, typically comprised of bodyweight jumping exercises, also known as plyometrics or explosive strength training (Barrie, 2020). Strength and power are attributes that many athletes are constantly training to maximize their performance, but runners do not often consider these modalities.

Strength training enhances running mechanics by providing stability to the hips and knees; these improved mechanics may enhance RE (Moffit et al., 2020). On the other hand, explosive strength training helps improve reactive strength, enhancing the muscle's ability to utilize elastic energy, which might be one of the most significant factors in improving RE (Fei et al., 2019). These new findings lead us to the clinical question of; which training modality, strength, or power leads to better improvements in RE?

Testing the effects of maximal strength training versus maximal power training on RE will allow runners and coaches to select the most appropriate type of training for performance improvements. This study would likely show no differences in 1RM back squat, vertical jump height, and RE at week 0 between groups based on past research. The strength group will show the most significant improvements in strength at week six retesting. The power group will show the most significant improvements in vertical jump height, and the control group will show no changes in strength or power. Retesting of RE at week six may show more significant improvements in the power group due to the group's training specificity towards reactive strength. However, the max strength test will likely also show improvements in RE, but they may not be as great.

The final retest at week 12 will likely yield similar results but may not have increased as much between weeks six and twelve as between weeks 0 and six due to fewer neurological adaptations. Beattie et al. (2017) and Festa et al. (2019) found that most physiological adaptations happened early in the training programs, likely due to neural adaptations.

Beattie et al. (2017), Fei et al. (2019), Saunders et al. (2006), and Barrie (2020) all determined that the most beneficial characteristic for RE is reactive strength and the ability to utilize stored elastic energy effectively. Plyometric training focuses on reactive strength and will likely result in higher increases in RE in the plyometric group for this study. Due to the nature of the control group receiving no intervention, we do not expect to see statistically significant changes in strength, power, or RE in this group.

Both strength and power are essential in running performance and can improve RE. Beattie et al. (2017), Saunders et al. (2009), and Fei et al. (2019) all concluded that the ability to utilize elastic energy is an essential factor in RE, thus to increase elastic energy use, high-velocity power training must be part of a runners training program. However, strength training offers benefits of its own that are considered essential prerequisites for safely training plyometrics (Baechle, T. & Earle, R., 2015 and William, E., 2001). Maximal strength training increases tendon stiffness (William, E., 2001 and Beattie et al., 2017), a basis for the elastic energy storage that is so important for power training. Maximal strength training also increases bone density (William, E., 2001) which is vital to reducing the risk of stress fracture common to runners. Lastly, plyometric training recommends basic strength requirements to ensure each athlete has the strength and speed base required for power activities (Beachle, T & Earle, R., 2015 p. 424).

There are a few different ways to safely program strength and power for runners. Beattie et al. (2017) programmed the first training block to be maximal strength training that transitioned to power training during the in-season. William, E. (2001) and Beachle, T. & Earle, R. (2015) also support this program design to ensure proper strength for a plyometric program. Another option exists in well-trained athletes, and that is complex training. Complex training integrates maximal strength training with power training by alternating from one modality to another in the same training session (Barrie, 2020). Proper periodization is a vital part of successfully integrating strength and power training into a running program. A recommended ratio of strength and power training to running is one strength session for every three runs with at least 4-6 hours of rest between training sessions (Barrie, 2020).

Considering this research the addition of both strength and power training should be included in a runner’s program to improve RE. Power training’s specificity towards increasing reactive strength may make this implementation more important than strength training for increasing RE (Beattie et al., 2017, Saunders et al., 2009, and Fei et al., 2019). However, strength training should precede a power program to prepare the body for the high demands to come (Baechle, T.T., Earle, R.W., 2015, William, 2001 and Fei et al., 2019).

References

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