Effects of Strength Training on Postpubertal Adolescent Distance Runners

Blagrove, Richard; Howe, Louis; Cushion, Emily; Spence, Adam; Howatson, Glyn; Pedlar, Charles R.; Hayes, Philip R.

doi:10.1249/mss.0000000000001543

Cited by 23 publications

(26 citation statements)

References 44 publications

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“…Three studies have investigated the effect of ST specifically in young (<18 years) middle-or long- running test and 30 m sprint) compared to a running-only group. It is noteworthy that both of these investigations (17,58) included sprints (3-10 x 30-150 m) as part of the intervention, which provides a highly specific overload to the neuromuscular system in endurance runners. Interestingly, participants in the ST intervention groups in these studies reduced their weekly running volume to accommodate the additional S&C activities.…”

Section: Efficacy In Adolescent Runnersmentioning

confidence: 99%

“…Each training unit takes 10-20 min to complete, thus making it easy to integrate some purposeful S&C prior to or after running sessions. It is important to note that studies in adolescent distance runners (17,58) have shown that including weekly ST sessions are more effective than increasing running volume, at least in the short-term (8-10 weeks).…”

Section: Organization Of the Training Microcyclementioning

confidence: 99%

“…Figure 2 provides an overview of the session design and characteristics of specific training units recommended for adolescent distance runners. A similar session design framework has also been employed successfully in other investigations that used distance runners embarking upon a ST programme for the first time (9,17,58).…”

Section: Organization Of the Training Microcyclementioning

confidence: 99%

“…Low intensity plyometric-based exercise that aim to develop ankle stiffness, such as skipping, low-box re-bound jumps, mini hurdle jumps and short range hopping tasks, offer a potent stimulus to the neuromuscular system and have independently been shown to enhance RE and time trial performance (12,68,71,81,86). It is suggested that 30-60 foot contacts per session are utilized initially with adolescent distance runners (17). Sprint training has also been used in several investigations showing enhancements in maximal speed and performance-related factors (17,58,59,66).…”

Section: Plyometrics and Sprint Trainingmentioning

confidence: 99%

“…It is suggested that 30-60 foot contacts per session are utilized initially with adolescent distance runners (17). Sprint training has also been used in several investigations showing enhancements in maximal speed and performance-related factors (17,58,59,66). Three to five sets of short distance (30-60 m) technical and maximal sprints performed 2-3 times per week is likely to provide benefits to adolescent endurance runners.…”

Section: Plyometrics and Sprint Trainingmentioning

confidence: 99%

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Strength and Conditioning for Adolescent Endurance Runners

Blagrove

Howe

Howatson

et al. 2020

Strength &Amp; Conditioning Journal

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For the adolescent athlete who chooses to specialize in endurance running, strength and conditioning (S&C) activities provide a means of enhancing several important determinants of performance and may reduce the risk of overuse injury. It is recommended that adolescent endurance runners include at least two S&C sessions per week that comprise of movement skills training, plyometric and sprint training, resistance training, plus exercises designed to target specific tissues that are vulnerable to injury. This article describes how these modalities of training can be integrated into the routine of adolescent endurance runners.

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Section: Efficacy In Adolescent Runnersmentioning

confidence: 99%

Section: Organization Of the Training Microcyclementioning

confidence: 99%

Section: Organization Of the Training Microcyclementioning

confidence: 99%

Section: Plyometrics and Sprint Trainingmentioning

confidence: 99%

Section: Plyometrics and Sprint Trainingmentioning

confidence: 99%

See 3 more Smart Citations

Strength and Conditioning for Adolescent Endurance Runners

Blagrove

Howe

Howatson

et al. 2020

Strength &Amp; Conditioning Journal

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Effect of Strength Training on Biomechanical and Neuromuscular Variables in Distance Runners: A Systematic Review and Meta-Analysis

et al. 2019

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Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis

Llanos-Lagos,

Ramirez-Campillo,

Moran

et al. 2024

Sports Med

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Background Running economy is defined as the energy demand at submaximal running speed, a key determinant of overall running performance. Strength training can improve running economy, although the magnitude of its effect may depend on factors such as the strength training method and the speed at which running economy is assessed. Aim To compare the effect of different strength training methods (e.g., high loads, plyometric, combined methods) on the running economy in middle- and long-distance runners, over different running speeds, through a systematic review with meta-analysis. Methods A systematic search was conducted across several electronic databases including Web of Science, PubMed, SPORTDiscus, and SCOPUS. Using different keywords and Boolean operators for the search, all articles indexed up to November 2022 were considered for inclusion. In addition, the PICOS criteria were applied: Population: middle- and long-distance runners, without restriction on sex or training/competitive level; Intervention: application of a strength training method for ≥ 3 weeks (i.e., high loads (≥ 80% of one repetition maximum); submaximal loads [40–79% of one repetition maximum); plyometric; isometric; combined methods (i.e., two or more methods); Comparator: control group that performed endurance running training but did not receive strength training or received it with low loads (< 40% of one repetition maximum); Outcome: running economy, measured before and after a strength training intervention programme; Study design: randomized and non-randomized controlled studies. Certainty of evidence was assessed with the GRADE approach. A three-level random-effects meta-analysis and moderator analysis were performed using R software (version 4.2.1). Results The certainty of the evidence was found to be moderate for high load training, submaximal load training, plyometric training and isometric training methods and low for combined methods. The studies included 195 moderately trained, 272 well trained, and 185 highly trained athletes. The strength training programmes were between 6 and 24 weeks’ duration, with one to four sessions executed per week. The high load and combined methods induced small (ES = − 0.266, p = 0.039) and moderate (ES = − 0.426, p = 0.018) improvements in running economy at speeds from 8.64 to 17.85 km/h and 10.00 to 14.45 km/h, respectively. Plyometric training improved running economy at speeds ≤ 12.00 km/h (small effect, ES = − 0.307, p = 0.028, β1 = 0.470, p = 0.017). Compared to control groups, no improvement in running economy (assessed speed: 10.00 to 15.28 and 9.75 to 16.00 km/h, respectively) was noted after either submaximal or isometric strength training (all, p > 0.131). The moderator analyses showed that running speed (β1 = − 0.117, p = 0.027) and VO2max (β1 = − 0.040, p = 0.020) modulated the effect of high load strength training on running economy (i.e., greater improvements at higher speeds and higher VO2max). Conclusions Compared to a control condition, strength training with high loads, plyometric training, and a combination of strength training methods may improve running economy in middle- and long-distance runners. Other methods such as submaximal load training and isometric strength training seem less effective to improve running economy in this population. Of note, the data derived from this systematic review suggest that although both high load training and plyometric training may improve running economy, plyometric training might be effective at lower speeds (i.e., ≤ 12.00 km/h) and high load strength training might be particularly effective in improving running economy (i) in athletes with a high VO2max, and (ii) at high running speeds. Protocol Registration The original protocol was registered (https://osf.io/gyeku) at the Open Science Framework.

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Effects of Strength Training on Postpubertal Adolescent Distance Runners

Abstract: Ten weeks of strength training added to the program of a postpubertal distance runner was highly likely to improve maximal speed and enhances RE by a small extent, without deleterious effects on body composition or other aerobic parameters.

Cited by 23 publications

References 44 publications

Strength and Conditioning for Adolescent Endurance Runners

Strength and Conditioning for Adolescent Endurance Runners

Effect of Strength Training on Biomechanical and Neuromuscular Variables in Distance Runners: A Systematic Review and Meta-Analysis

Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis

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