What to do first
- • Add strength and short hill sprints (low volume, high quality).
- • Use strides and relaxed fast running to keep mechanics efficient.
- • Avoid big form overhauls close to a race.
Related topic guides
Protocols and decisions connected to this outcome.
Study library (reference)
Source papers linked to this outcome.
Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.
Human research · 2024 · Sports medicine (Auckland, N.Z.) · PubMed 38165636
The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis.
Human research · 2024 · Sports medicine (Auckland, N.Z.) · PubMed 38627351
Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis.
Population not classified in the source record · 2026 · Journal of strength and conditioning research · PubMed 41740126
Does Hypoxic Training Improve Running Economy and Performance of Elite and Competitive Middle- and Long-Distance Runners? A Systematic Review With Meta-Analysis of Randomized Controlled Trials.
Population not classified in the source record · 2026 · Journal of strength and conditioning research · PubMed 42302183
The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis.
Human research · 2025 · Journal of strength and conditioning research · PubMed 40153564
Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results.
Human research · 2023 · Sports medicine (Auckland, N.Z.) · PubMed 36862339
Biomechanical factors associated with running economy and performance of elite Kenyan distance runners: A systematic review.
Human research · 2018 · Journal of bodywork and movement therapies · PubMed 29332730
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.
Human research · 2017 · Sports medicine (Auckland, N.Z.) · PubMed 27497600
The effect of strength training on performance in endurance athletes.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24532151
Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials.
Human research · 2016 · Journal of strength and conditioning research · PubMed 26694507
The effects of running shoe longitudinal bending stiffness and midsole energy return on oxygen consumption and ankle mechanics and energetics: A systematic review and meta-analysis.
Human research · 2025 · Journal of sport and health science · PubMed 40550392
Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis.
Population not classified in the source record · 2022 · Sports medicine - open · PubMed 36370207
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Sources
- Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.
- The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis.
- Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis.
- Does Hypoxic Training Improve Running Economy and Performance of Elite and Competitive Middle- and Long-Distance Runners? A Systematic Review With Meta-Analysis of Randomized Controlled Trials.
- The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis.
- Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results.
- Biomechanical factors associated with running economy and performance of elite Kenyan distance runners: A systematic review.
- Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.