coach d wrote:
(1) Heavy weights improve running economy by a few percent. I mean weights like reps of 6 to near failure or above 80%. More than a few years ago everyone seemed to believe in low weights high reps for distance runners, which we now understand to be totally worthless.
To expound on this point, I'm not sure there was EVER much validity given to doing low weight/high rep lifting. I remember my HS coach back in the 80's stating such.
However, there were positive training effects for distance runners via dynamic (aka high tempo) lifting at various percentages and reps. This was the finding of Dr. Dolny at the U of Idaho back in the late 90's. Not sure if this finding went anywhere.
IIRC, the workout priority checklist went as follows ..
1. Natural range of motion (ROM) - basic running, jumping/bounding, and lifting movements
2. ROM with assistance (to maximize neural firing synchronicity) - running and bounding
3. ROM against resistance - some running, but mostly bounding and lifting. This is where dynamics came into play.
There was some debate whether #2 and #3 should be switched around, but it was believed that synchronicity of neural firing sequences should take precident over mitochondrial replacement/enlargment.