Concurrent Endurance Training and Strength Training - Should You Run and Lift At the Same Time?

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

A very common dilemma faced by runners and exercisers is whether to do strength training and endurance training during the same time training cycle. Some people prefer to build an aerobic base by running for a few weeks and then incorporate their strength training workouts. Others would rather do both at the same time - either on the same day or on alternating of the week. Really, the possibilities are endless.

But is concurrent strength and endurance training the best solution? Does one compromise the other? Well, let's find out by looking at a few studies.

Study #1

A 2000 study in the European Journal of Applied Physiology investigated the effect of concurrent strength and endurance training on strength, endurance, endocrine status and muscle fibre properties. A total of 45 male and female subjects were randomly assigned to one of four groups; strength training only (S), endurance training only (E), concurrent strength and endurance training (SE), or a control group (C).

Groups S and E trained 3 days a week and the SE group trained 6 days a week for 12 weeks. Tests were made before and after 6 and 12 weeks of training.

In their results, they found that there was a similar increase in maximal oxygen consumption (VO2 max) in both groups E and SE. Thus aerobic endurance was not compromised!

When measuring strength, the studied showed that leg press and knee extension one repetition maximum (1 RM) was increased in groups S and SE but the gains in knee extension 1 RM were greater for group S compared to all other groups.

Further strength indicators such as testosterone, human growth hormone or sex hormone binding globulin concentrations were not improved lending the researchers to conclude that combined strength and endurance training can suppress some of the adaptations to strength training, yet augment some aspects of capillarization in skeletal muscle, thus improving aerobic capacity.

Study #2

The next study comes from the journal Medicine & Science in Sports & Exercise. Once again, these researchers wanted to investigate the relationship between concurrent running and resistance training (in this case heavy weight training - HWT) but this time on measures running economy and VO2 max.

Fifteen triathletes were assigned to endurance+strength (ES) or endurance-only (E) training for 14 wk. The training program was similar, except ES performed two HWT sessions a week.

Before and after the training period, the subjects performed an incremental field running test for determination of VO2 max, a 3000-m run at constant velocity, to determine running econonmy, maximal hopping tests to determine maximal mechanical power and lower-limb stiffness; and finally, maximal concentric lower-limb strength measurements.

Their results showed that after the training period, maximal strength were increased in ES but remained unchanged in E. No suprises there. Hopping power decreased in E. Still no suprises. However, VO2 max was not improved by either training in the ES or E groups.

In conclusion, additional heavy weight training led to improved maximal strength and running economy with no significant effects on VO2 max.

These findings are pretty encouraging for those who like to strength train and run during the same training cycle. At the end of the day, unless you a professional marathon runner or Olympic athlete any negative impact that may occur with concurrent strength and endurance will be so minimal. I personally feel that both should be done together for better running power, economy, and injury prevention.

References:

Bell, G. et al. (2000). Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. European Journal of Applied Physiology. 81(5): 418-427.

Millet, G. et al. (2002). Effects of concurrent endurance and strength training on running economy and V?O2 kinetics. Medicine & Science in Sports & Exercise: 34(8): 1351-1359