Strength Training for Female Distance Runners
The overlooked key to more efficient and resilient running.
This study investigated the effects of a 10-week strength training program on running economy among female distance runners.
Key Insights
Study Design: The study involved 12 trained female distance runners, randomly assigned to either an endurance and strength training group (ES) or a control group that only performed endurance training (E). Both groups maintained a consistent endurance running regimen of 32 to 48 km per week.
Strength Training Protocol: The ES group participated in additional strength training three times a week, including various exercises targeting upper and lower body strength.
Measurements: The researchers assessed several metrics before and after the training period, including:
Maximal oxygen uptake (VO2 max)
Running economy (RE)
Body composition
Strength levels
Results
Strength Gains: The ES group exhibited significant increases in strength, with upper body strength increasing by 24.4% and lower body strength by 33.8%. Specific exercises, such as the parallel squat and bench press, showed notable performance improvements.
Running Economy Improvement: The study found a significant improvement in running economy for the ES group, with a 4% enhancement post-training. This indicates that the runners in the ES group used less oxygen at a given running speed, which is beneficial for endurance performance.
No Change in VO2 max or Body Composition: There were no significant changes in VO2 max or body composition metrics (body mass, fat mass, fat-free mass) for either group, suggesting that while strength training improved running economy, it did not affect overall aerobic capacity or body composition in the short term.
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Conclusions
Effectiveness of Strength Training: The study concludes that incorporating strength training into the training regimen of female distance runners can significantly enhance running economy without adversely impacting other key endurance metrics like VO2 max.
Implications for Training: These findings propose that strength training may be a valuable addition to traditional endurance training programs, potentially leading to improved performance in distance running by allowing athletes to run more efficiently.
Focus on Running Economy: The results highlight the importance of running economy as a critical factor in endurance performance, which may be more relevant than increases in VO2 max for trained runners.
This research provides a strong basis for coaches and athletes to consider strength training as a complementary approach to enhance running performance, particularly in female distance runners.
Reference
Johnson, Ronald E.; Quinn, Timothy J.; Kertzer, Robert; Vroman, Neil B.. Strength Training in Female Distance Runners: Impact on Running Economy. Journal of Strength and Conditioning Research 11(4):p 224-229, November 1997.