Strength training for running economy: what to do (without ruining your runs)

Topic

Strength training for running economy: what to do (without ruining your runs)

Summary

What this changes

• • Some strength-training methods improve running economy on average in studied runners; benefits vary by method, running speed and athlete.
• • Running economy is the energy demand at a given speed. An economy finding is not proof of fewer injuries or a guaranteed race improvement.
• • Choose a manageable strength programme that leaves enough recovery for running, with technique instruction when needed.

Protocol

A practical starting point

• • Identify the purpose: general strength, running economy or a specific event demand.
• • Choose exercises and loads appropriate to current experience; learn unfamiliar movements before increasing load.
• • Place strength work so soreness does not repeatedly compromise the key runs.
• • Introduce one meaningful load change at a time and review both running and lifting performance.
• • Reduce volume or change placement if recovery deteriorates; there is no mandatory fourth-week deload.

Fit

Who it may help, and who should be cautious

Limits

Limitations and uncertainty

• • The reviewed programmes differed in load, duration and frequency; there is no single best short session for every runner.
• • Economy measured at a particular speed is not the same outcome as injury incidence or race performance.
• • The certainty of the evidence varies by method, and study participants may not resemble a beginner.