Resistance training for (middle) distance runners

I recently ran the mountain to surf in Lorne. It’s a 7.3km run that includes a couple of big hills and some trail running through a rainforest. I ran under my goal time, but I’ve got my eyes set on the prize of a sub 30-minute time for next year. So, this got me thinking, how am I going to best go about that. While it is common knowledge that running will help develop an athletes running capacity, not everyone knows that lifting weights can help improve running performance. It might make sense that a sprinter would want to train to get as explosive as possible, but it may not seem as practical for a longer distance runner to do so. It turns out though that not all methods of lifting weights are created equal when it comes to improving your running performance.

A recent study looked at the effects of three different resistance training methods on the performance of well trained 5km runners. It was established that most elite level runners have similar levels of aerobic fitness (measured as VO2 max), so this study decided to focus on other physiological factors that might differentiate top runners. They concluded that running economy was a key factor, which is heavily influenced by neuromuscular function.

The three groups compared were a “Complex Training” group, a “Heavy resistance training” group and an “Endurance training” group. All of the three groups maintained their regular endurance running training*** but they each included an additional type of weights training.

-The Complex training group completed a mixture of heavy weight training combined with plyometric movements completed in the same session. The heavy exercise was followed soon after by the plyometric exercise.

-The Heavy resistance training group only lifted heavy weights.

-The Endurance training group lifted lighter weights but for more repetitions.

The results showed that after 8 weeks of training; the Endurance group: that participated in endurance running training as well as strength-endurance training; did not show any significant improvements in leg strength or power and no significant improvements in the elasticity of their lower limbs.

The Heavy resistance training group showed a statistically significant improvement of 18.8% in their leg strength and 8.96% improvement in their leg power, with no statistically significant improvements in the elasticity of their leg muscles.

The Complex Training group showed a statistically significant improvement of 16.88% in their leg strength, 11.28% in their leg power and a 20% improvement in their leg elasticity.

The reason the elasticity in the leg muscles is important for runners is because it allows them to utilise the energy created by the moving muscles more efficiently. This helps to improve running economy which results in athletes getting more bang for their buck every time their foot hits the ground.

As a result of the improved running economy, the 5km performance for the Complex Training group improved by 2.8%. This ended up shaving off 28 seconds from the pre-test to the post-test only 8 weeks later. The Heavy resistance training group saw a 19.8 second improvement in their 5km time-trial performance and the Endurance training group saw a 6.7 second improvement in their 5km performance after the 8-week intervention.

So, what can we learn from these results?

All three groups of athletes improved their running times. This shows us that 8 weeks of consistent training of any form will help us improve as an athlete. But, all training methods are not created equal. We need to train smart, as well as hard! Lifting heavy weights is a great way to improve strength and power but in order to get the most bang for buck middle distance runners need to include plyometric exercises in addition to heavier weights training.

It looks like I’m going to have to include some depth jumps into my program if i’m going to make that sub 30-minute time next year!

***NOTE: The regular endurance training for these athletes consisted of 6 running sessions a week made up of a mix of 15-20km runs at 75-85% HR max and then 1km intervals at 90-95% HR max.

Throughout the 8 weeks of weights training they completed 3 days of resistance exercise guided by trained strength and conditioning professionals.

 References

Li, F., Wang, R., Newton, R.U., Sutton, D., Shi, Y. and Ding, H., 2019. Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners. PeerJ, 7, p.e6787.