Maximal Strength Training Improves Running Economy in Distance Runners

Støren, Øyvind; Helgerud, Jan; Støa, Eva Maria; Hoff, Jan

doi:10.1249/mss.0b013e318168da2f

Cited by 239 publications

(368 citation statements)

References 32 publications

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“…In the current study, work economy did not change in either the young or the old (Table 3), and is consistent with previous findings from our group that has revealed this phenomenon when exercise training is carried out at a higher aerobic intensity than the submaximal work economy assessment, suggesting a degree of task specificity (Helgerud et al 2009;Osteras et al 2005). As an improvement in strength has also been documented to affect work economy and influence maximal exercise performance (Osteras et al 2002;Storen et al 2008), strength of the current subjects was assessed before and after the training period, but no changes were observed. Interestingly, especially in light of the differential effects of the exercise training on HR max with age, during the standardized work load test both the young and old subjects exhibited a reduced HR, with, again, a tendency for less of a change in the old (Table 3).…”

Section: Discussionsupporting

confidence: 92%

“…This work load was only a mild effort for the participants, and served as an additional and appropriate warm-up. The 5-min submaximal, constant work load approach has previously been established as a testing procedure to obtain work economy data (Storen et al 2008). Pulmonary VO 2 , power output, and HR (Polar Sport Tester, Polar Electro Oy, Finland) were then measured during a graded maximal exercise test employing work rate increments of 25 W/min (8-12 min duration) (Wang et al 2012).…”

Section: Methodsmentioning

confidence: 99%

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Exercise-training-induced changes in metabolic capacity with age: the role of central cardiovascular plasticity

Wang

Næss

Hoff

et al. 2013

AGE

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Although aging is typically associated with a decline in maximal oxygen consumption (VO 2max ), young and old subjects, of similar initial muscle metabolic capacity, increased quadriceps VO 2max equally when this small muscle mass was trained in isolation. As it is unclear if this preserved exercise-induced plasticity with age is still evident with centrally challenging whole body exercise, we assessed maximal exercise responses in 13 young (24±2 years) and 13 old (60± 3 years) males, matched for cycling VO 2max (3.82±0.66 and 3.69±0.30 L min −1 , respectively), both before and after 8 weeks of high aerobic intensity cycle exercise training. As a consequence of the training both young and old significantly improved VO 2max (13±6 vs. 6± 7 %) and maximal power output (20±6 vs. 10±6 %, respectively) from baseline, however, the young exhibited a significantly larger increase than the old. Similarly, independently assessed maximal cardiac output (Q max ) tended to increase more in the young (16 ±14 %) than in the old (11±12 %), with no change in a-vO 2 difference in either group. Further examination of the components of Q max provided additional evidence of reduced exercise-induced plasticity in both maximal heart rate (young −3 %, old 0 %) and stroke volume (young 19± 15, old 11± 11 %) in the old. In combination, these findings imply that limited central cardiovascular plasticity may be responsible, at least in part, for the attenuated response to whole body exercise training with increasing age.

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Section: Discussionsupporting

confidence: 92%

Section: Methodsmentioning

confidence: 99%

Exercise-training-induced changes in metabolic capacity with age: the role of central cardiovascular plasticity

Wang

Næss

Hoff

et al. 2013

AGE

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“…This is a reasonable assertion since both HRT and PRT groups performed the same endurance training outside of their respective resistance training programs. In further support, running economy improved in accord with many of the neuromuscular measures (Table 3 and Table 4) which also coheres well with previous studies (10,33,36,42,43,46) reporting the importance of the neuromuscular characteristics in determining running economy and running performance following combined resistance and endurance training in runners.…”

Section: A C C E P T E Dsupporting

confidence: 89%

“…Although both HRT and PRT results are in accordance with growing literature demonstrating that heavy resistance-training or plyometric training improved the running economy of welltrained athletes ( (15,25,33,36,42,43,46,48), the magnitude of enhancements were lower in our study compared to previous studies reporting effects following heavy-resistance (15,25,33,46) or plyometric training (36, 42,43,48). This could be due to different phases of season that the studies were performed.…”

Section: A C C E P T E Dsupporting

confidence: 88%

Effects of Resistance Training on Running Economy and Cross-country Performance

Barnes

Hopkins

McGuigan

et al. 2013

Medicine &Amp; Science in Sports &Amp; Exercise

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Purpose Heavy-resistance training and plyometric training offer distinct physiological and neuromuscular adaptations that could enhance running economy and consequently distancerunning performance. To date no studies have examined the effect of combining the two modes of training on running economy or performance. Methods Fifty collegiate male and female cross-country runners performed a 5-km time-trial and a series of laboratory-based tests to determine aerobic, anthropometric, biomechanical and neuromuscular characteristics.Thereafter, each athlete participated in a season of 6-8 collegiate cross-country races over 13 weeks. After the first four weeks, athletes were randomly assigned to either heavy-resistance or plyometric plus heavy-resistance training. Five days after completing their final competition, runners repeated the same set of laboratory tests. We also estimated effects of the intervention on competition performance throughout the season using athletes of other teams as controls.Results Heavy-resistance training produced small-moderate improvements in peak speed, running economy and neuromuscular characteristics relative to plyometric resistance training, whereas changes in biomechanical measures favored plyometric resistance training. Males made less gains than females in most tests. Both treatments had possibly harmful effects on competition times in males (mean 0.5%; 90% confidence limits ±1.2%), but there may have been benefit for some individuals. Both treatments were likely beneficial for all females (-1.2%; ±1.3%), but heavy-resistance was possibly better than plyometric resistance training. ConclusionThe changes in laboratory-based parameters related to distance-running performance were consistent with the changes in competition times for females but only partly for males. Our data indicate that females should include heavy-resistance training in their programs, but males

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“…Strength also has a role in running economy (RE), and may play a considerable role in neuromuscular efficiency improvements in running gait. 31,32 Adaptations in musculotendinous stiffness from running mechanics drills and plyometric exercises may also greatly improve running economy. 28 Evidence suggests that running economy improves with a variety of resistance training and sport-specific methods.…”

Section: Running Economymentioning

confidence: 99%

Performance Training Guidelines for the 1.5 and 2-Mile Runs

Gleason¹,

Hollins²,

Santana³

et al. 2014

Journal of Trainology

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Very little peer-reviewed information is available to aid military personnel in selecting training programs to enhance performance on fitness tests and direct fitness-related military policy. Objective: This review provides recommendations on training programs for enhancing performance on 1.5-mile and 2-mile runs based on the available relevant literature. Design: Short review article. Methods: Collected relevant research articles by using search terms such as aerobic power, military physical fitness test, strength training, resistance training, endurance training, high intensity interval training, running economy, 3 km run, 5 km run, and 1.5/2-mile run. Results: Evidence has shown running performance can improve with a combination of traditional strength training, high intensity interval training, and distance training. Conclusion: A combination of traditional strength training, high intensity interval training, and distance training should be used to enhance running performance on the 1.5 and 2-mile run tests used by the military.(Journal of Trainology 2014;3:11-30)

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Maximal Strength Training Improves Running Economy in Distance Runners

Abstract: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-trained, long-distance runners, without change in maximal oxygen uptake or body weight.

Cited by 239 publications

References 32 publications

Exercise-training-induced changes in metabolic capacity with age: the role of central cardiovascular plasticity

Exercise-training-induced changes in metabolic capacity with age: the role of central cardiovascular plasticity

Effects of Resistance Training on Running Economy and Cross-country Performance

Performance Training Guidelines for the 1.5 and 2-Mile Runs

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