Hit the Gym? Maximal Weight Training and Distance Runners
Whether or not distance runners benefit at all from hitting the weight room and engaging in a strength training program is still a subject of debate, but with each passing year, more and more research is being conducted on the subject.
The upside potential is (theoretically) promising: A stronger body means a stronger performance, right? Well, the concern is that maximal strength training is not the most efficient way to develop running performance – and, at the least, it won’t make a difference.
Researchers have previously found that resistance training offers benefits for distance runners when it comes to developing running economy. The question of whether or not maximal weight training – i.e. training with heavy weights near maximum loads – offers similar benefits.
A team of researchers at the Norwegian University of Science and Technology conducted a study to examine whether or not maximal strength training has an impact. The researchers gathered seventeen well-trained runners – nine males and eight females – and divided them into a control group and an experimental group. Prior to the study period, they tested each runner for running economy at 70% of their VO2 max, time to exhaustion at maximum aerobic speed (MAS), one repetition maximums in the half squat, and the rate of force development.
During the eight-week training period, the experimental group performed four sets of half squats with four reps each, three times a week, in addition to their regular endurance training regimen. The control group did not conduct this weight training and stayed with normal endurance training. The athletes were re-tested after the eight-week period.
What did the researchers conclude? The athletes in the experimental group increased their one-rep maximum by 33%, rate of force development by 26%, running economy by 5%, and time to exhaustion at MAS by 21.3%. While there were no changes in their VO2 max, the results signified a significant increase in ability.
What does this mean? As with previous studies, maximal weight training appears to offer considerable benefits to distance runners. The runners in this study who improved saw significant improvements in running economy and time to exhaustion at MAS, which have a direct impact on running performance.
In short, incorporating a strength training routine into your normal aerobic and anaerobic training program will increase your performance and make you a stronger runner – in more ways than one.
Storen, O., Helgerud, J., Stoa, M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087-92.
Hello my family member! I wish to say that this post is awesome, great written and include approximately all important infos. I would like to peer more posts like this.
I’m impressed with this web site, extremely I’m a big fan.
I leave a response whenever I especially enjoy a article on a website or if I have something to contribute to the conversation. Usually it’s a result of the sincerness communicated in the post I read. And on this article Hit the Gym? Maximal Weight Training and Distance Runners | Interval Training and Running Tips | Treadmill Trainer Blog. I was moved enough to drop a thought
I actually do have some questions for you if it’s allright. Could it be just me or does it look like like a few of these comments come across like coming from brain dead folks? 
And, if you are writing at other sites, I’d like to keep up with anything fresh you have to post. Could you make a list the complete urls of all your community pages like your twitter feed, Facebook page or linkedin profile?
A fantastic Combat training Instruction idea to help you out using the the bench press is always to try to fit the pub back to the inside when you perform workout. This enables you to figure out the chest muscles more and can lead to a greater exercise. However if for your niche your arms, you must squash the pub in an outward direction.
Good website! I really love how it is easy on my eyes and the data are well written. I am wondering how I might be notified whenever a new post has been made. I have subscribed to your feed which must do the trick! Have a great day!
I think that what you published was actually very reasonable. However, consider this, what if you added a little information? I ain’t saying your content is not good, however what if you added a title that makes people desire more? I mean Hit the Gym? Maximal Weight Training and Distance Runners | Interval Training and Running Tips | Treadmill Trainer Blog is a little vanilla. You could look at Yahoo’s front page and note how they write news headlines to grab viewers to open the links. You might try adding a video or a pic or two to get people excited about what you’ve got to say. In my opinion, it might make your posts a little livelier.
I am not capable of view this website correctly on firefox I feel there is a problem
You are a very clever individual!
Keep up the fantastic piece of work, I read few posts on this website and I conceive that your web blog is very interesting and has got lots of good info .
awesome thank you for reis posting! btw are there feeds for a website? I’d adore to add them to our audience
You can definitely see your enthusiasm in the paintings you write. The arena hopes for more passionate writers like you who are not afraid to mention how they believe. At all times follow your heart.
Hi, I will be able to’t understand how one can add your website in my rss reader. Are you able to Assist me, please
http://www.hydraulic-specialties.com.au
Due to this blog, I found inspiration for my hobby. Thanks a lot!
Whoa, wonderful blog structure! How much time as well as already been blogging and site-building for? You manufactured blogging glance simple. The complete look of one’s internet site will be impressive, while intelligently because the content!
Have you thought about including some social bookmarking buttons to these blogs. At least for twitter.
Hello this is a wonderful post. I’m going to mail this to my buddies. I came on this while browsing on google I’ll be sure to come back. thanks for sharing.
Very detailed post! Certainly with above poster! Ive your site bookmarked! I stumbled upon this weblog quite helpful. Information and exact suggestions are precisely what I used to be looking for.
I was very happy to find this site on bing.I wished to say many thanks to you with regard to this superb post!! I definitelyenjoyed every little bit of it and I’ve you bookmarked to check out new stuff you post.
You could definitely see your expertise in the work you write. The world hopes for more passionate writers such as you who are not afraid to mention how they believe. Always go after your heart.
Do you mind if I quote a couple of your articles or blog posts as long as I provide credit and sources back to your weblog: http://www.mytreadmilltrainer.com/blog/260/hit-the-gym-maximal-weight-training-and-distance-runners. I am going to aslo be certain to give you the appropriate anchortext hyperlink using your webpage title: Hit the Gym? Maximal Weight Training and Distance Runners | Interval Training and Running Tips | Treadmill Trainer Blog. Please make sure to let me know if this is okay with you. Thanks!
You made some decent points there. I did a search on the issue and found most individuals will approve with your site.
Great read. I also think it could be a bit longer
Good day! This is my first visit to your blog! We are a collection of volunteers and starting a new project in a community in the same niche. Your blog provided us valuable information to work on. You have done a wonderful job!
It is appropriate time to make some plans for the future and it is time to be happy. I have read this post and if I could I desire to suggest you few interesting things or tips. Perhaps you could write next articles referring to this article. I want to read even more things about it!
Woah! I’m truly searching the particular template/theme with this site. It’s easy, but powerful. More often than not it’s nearly impossible to find which “perfect balance” in between superb usability along with looks. I must say which you’ve completed an admirable job using this. Furthermore, the blog tons very quick for me on Chrome. Exceptional Blog!
A positive perspective is essential in life. People who are positive get a lot more from life, they will entice other positive people, they enjoy themselves, they look on the bright part of living, and so they have more positive experiences – positive thinking actually does attract more positive experiences into your reality.
you’re in reality a excellent webmaster. The web site loading velocity is amazing. It sort of feels that you are doing any unique trick. Furthermore, The contents are masterwork. you’ve performed a great job in this topic!