Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters

Abstract

Objective: The present study aimed to verify the effects of running-specific strength training alone, endurance training alone, and concurrent training on recreational endurance athletes’ performance and selected anthropometric parameters. Method: Thirty male recreational endurance runners were randomly assigned using a blocking technique to either a running-specific strength training group (RSSTG), an endurance training group (ETG), or a concurrent training group (CTG). RSSTG performed three strength-training sessions per week orientated to running, ETG underwent three endurance sessions per week, and CTG underwent a 3-day-per-week concurrent training program performed on non-consecutive days, alternating the strength and endurance training sessions applied to RSSTG and ETG. The training protocol lasted 12 weeks and was designed using the ATR (Accumulation, Transmutation, Realization) block periodization system. The following assessments were conducted before and after the training protocol: body mass (BM), body mass index (BMI), body fat percentage (BFP), lean mass (LM), countermovement jump (CMJ), 1RM (one-repetition maximum) squat, running economy at 12 and 14 km/h (RE12 and RE14), maximum oxygen consumption (VO2max), and anaerobic threshold (AnT). Results: RSSTG significantly improved the results in CMJ, 1RM squat, RE12, and RE14. ETG significantly improved in RE12, RE14, VO2max, and AnT. Finally, CTG, obtained significant improvements in BFP, LM, CMJ, 1RM squat, RE12, RE14, VO2max, and AnT. RSSTG obtained improvements significantly higher than ETG in CMJ, 1RM squat, and RE14. ETG results were significantly better than those attained by RSSTG in AnT. Moreover, CTG marks were significantly higher than those obtained by ETG in CMJ and RE14. Conclusion: Performing a 12-week concurrent training program integrated into the ATR periodization system effectively improves body composition and performance variables that can be obtained with exclusive running-specific strength and endurance training in recreational runners aged 30 to 40. Running-specific strength training enhances maximum and explosive strength and RE, whereas exclusive endurance training improves VO2max, AnT, and RE. Performing concurrent training on non-consecutive days effectively prevents the strength and endurance adaptations attained with single-mode exercise from being attenuated. The ATR periodization system is useful in improving recreational endurance athletes’ performance parameters, especially when performing concurrent training programs.

Effectiveness of Maximum, Explosive and Combined Strength Training on Endurance Runners Performance Indicators: A Systematic Review and Meta-Analysis

“…Additionally, it is important to recognize that one of the primary reasons for implementing concurrent training programs in endurance runners is the role of striated skeletal muscles in managing and eliminating lactic acid [71]. Therefore, based on the findings of this study, focusing on muscular endurance, as opposed to MAX and EXP training, might be a more suitable approach to achieve this physiological objective in middle-and long-distance runners due to its greater specificity regarding lactate concentration, training exercises performed and metabolic pathway used [72,73].…”

Features of functional changes in blood vessels during the period of early recovery after static physical exercise

“…Regular physical exertion during bodybuilding classes leads to the occurrence of specific changes in the circulatory system. Morphological and functional remodeling of the sports heart is accompanied by changes in the pumping capacity of the myocardium, as well as indicators of central and peripheral hemodynamics [8,15,25]. Bodybuilding as a sport with a highly static component of muscle exercises is characterized by an insufficient study of the problems of functional changes in blood vessels in response to a static mode of physical exertion and actualizes the appearance of detailed studies of the impact of loads on the indicators of the circulatory system.…”

Benefits of concurrent endurance-strength training to increase the efficiency of fat loss: what do studies say?

“…Moreover, Concurrent training benefits recreational endurance athletes by enhancing performance and specific anthropometric parameters. Running-specific strength training improves maximum and explosive strength as well as running economy (RE), while endurance training enhances VO2max, anaerobic threshold (AnT), and RE(Prieto-González & Sedlacek, 2022). Concurrent training may enhance endurance and strength abilities among team sports athletes.…”