new research on strength training/distance running

parkercoach wrote:

This new study seems to indicate that heavier resistance in weight training can be advantageous to runners.

Has anyone else tested this theory on themselves?

I haven't read the full article (don't have access) but there are many similar conclusions going back years, frequently cited in coaching publications.

The standard advice for runners is small sets of heavy weights (e.g. 3-5 sets of 3-6 reps). Paula Radcliffe, Seb Coe - if they lift, they usually lift few and heavy.

Actually, coe's book suggested a multilateral approach to weight lifting in that you should cover the full spectrum of strength and endurance (i.e. bodyweight half squats of 100+ reps as well as the standard for raw strength improvement 3-5 sets of 3-6 reps). In trying this, i actually had great results but the really big mistake that runners make is too much weight or reps too soon. slow adaptation is key.

The posters above are right. Most runners see success with higher weight/lower reps. It's the opposite of the high rep/low weight approach normally taken:

http://www.scienceofrunning.com/2010/05/strength-training-for-endurance.html

I remember reading an article back in the 90s about Steve Spence. Leading up to the '91 WC Marathon he switched from the usual high rep circuit to a program focusing more on strength (granted I still believe it was 10 reps, at least according to the article so not exactly high end strength).

What did Steve Spence do in the '91 WC Marathon? Google it.

Logically speaking....if you hold plyometrics and other explosive movements in high regard as distance runners tend to do, then you must also hold low rep strength training in the same high regard as both focus on high force production.

Also, low rep training is going to be better for overall recovery when adding to the already high volume of training that distance runners perform.

Strength training and plyometrics has proven, through research, to be beneficial to distance runners. It has been shown specifically to improve running economy.

The issue has always been the type of training used and the misconception that heavier weights = bigger mass when in actuality it is the high rep low rest type circuit training which will promote the most growth IF runners actually ate enough (the don't) to produce those gains in mass. In fact, if you took a runner on a 3 day a week circuit program and had him stop running he would easily put on more mass than the runner focusing on low rep strength.

I would still include the old school circuit type programs early on as those adaptations will benefit you later on when performing lower rep training.

There are countless ways to increase strength. If you want to increase strength while reducing overall impact the strength training has on fatigue, I would suggest ramping up (flat pyramid). It's going to be a matter of finding the right program that meets your training needs and considers your overall training volume.

In general: circuit training, then strength based training, then combined plyos/strength based with explosive lifts, then 4-6 weeks of maintenance training so you can focus on your key races.

Alan

Didn't seem to hurt Alan Webb or Paul McMullan(?) very much

Thanks for the links. Oh no, I'm supposed to be sleeping but now I just spent a whole bunch of time reading the science of running.

I am trying to do some exercises for my legs, especially since I have some strength discrepancies. However, even though I feel like I am not doing that much, my legs feel like CRAP on the next run or two. It is slowing down my easy runs by a lot and my fast workouts by a little bit (I think; there could be other factors, but I don't know what.)

Is it worth doing? How weak are my legs.... I am thinking about giving up.

Your legs feel like crap because they are weak and you just started a resistance program.

How long have you been doing this strength program?

What exercises are you doing and how many reps/sets?

You'll be sore at first, that's normal. If you doing too much volume that could explain extended soreness.

Alan

I believe in the concept but I could never balance the two. Even at only around 40-50 miles per week and 2-3 lift days of low-medium rep, moderately heavy weight, I would be VERY sore for about 5 days out of the week, month after month after month. I tried for a couple years with all kinds of different schedules and volumes just to maintain some quantity of heavy resistance training in my routine, but could never do it.

What was your volume? What was your exercises, reps, sets, etc? Sets in 1-5 rep range should rarely ever produce soreness.

It could also have been your diet. Running + lifting you're going to need a lot of protein to aide in recovery and that could be why you were sore all the time. At least 1g/lb and up to 1.5g/lb on days you lift.

Even lifting 6 days a week it would take a lot to produce soreness.

I think most people simply lift wrong. If you're going to failure set after set then yes you will likely be sore. But soreness is not your goal, STRENGTH is. If strength is your goal then you should aim for ONE all-out set in the 1-5 range. Preceding sets should be about warming up and ramping up to that one final set.

Example:

Squat: 45x10, 95x5, 115x5, 135x5, 185x5*

*max lift

-rest 60-90s

So everything other than the last set shouldn't even leave you remotely fatigued.

Alan

Thanks, good stuff here.

Anyone have access to the full article? my college doesn't subscribe, and it's VERY new so it hasn't made the rounds yet.

Having read the full article (review article, so you have to seek out the cited articles), it's not clear whether they're talking about upper and/or lower body strength training in correlation to endurance running. Is there carry over to running, if you only did heavy upper body weights? Also, how many reps would you do for the 85-95% of 1RM? I also remember reading about Steve Spence and his heavy weight training prior to 1991 World Champs (seems like he had an interview the past 5-10 years, Mens Racing or Running Times?).

Interesting article. Thank you for sharing!

Runningart2004 wrote:

Your legs feel like crap because they are weak and you just started a resistance program.

How long have you been doing this strength program?

What exercises are you doing and how many reps/sets?

You'll be sore at first, that's normal. If you doing too much volume that could explain extended soreness.

Alan

Thanks for responding. I am actually not doing that much I am embarrassed to say it's not that much and I really don't know what I am doing and don't even really keep track. I do one-legged squats with a backpack with random weights in it, calf raises, and some of the exercises from Brain Training for Runners. I really need to track it better. I've been doing it for a few weeks, only about 1-2 times a week. I've been advised to do it 3-4 to get better at it.

I may just stop until a better time to actually learn what I have to do and have a few weeks to base train while I am not doing workouts. I don't want to forget about it completely and hill running can't make up for it because I do have a right leg that is much stronger than the left.