New Research: Strength Training Improves Running Endurance Performance

New research has confirmed that prolonged-duration sport performance can be improved by as much as 7% through weight training and plyometrics. The findings are the strongest evidence to date debunking the myth that strength training is bad for long-distance running. The data comes from Banbury-based Fitness Savvy and confirms that increased muscle mass may not be detrimental to running, as was previously thought.

Despite the common belief that strength training hinders endurance sport, there has been a small selection of papers published in recent years which suggest a more positive link between weight training and running performance. The Fitness Savvy research team, headed by CEO Robin Young, utilised data from previously recorded 2km – 10km runs to solidify this link. The research suggests that strength training can increase time-trial performance by 2% – 4%, boost running economy by 4% – 7%, and improve VO2 max by 5% – 7% through a combination of both muscular and neural changes that take place during weight training exercises and plyometrics.

Jamie Edwards, Sports Scientist at Fitness Savvy said, “This research is particularly notable as being the most up-to-date thorough investigation into the effects of strength training for endurance running performance, encapsulating the latest evidence available to draw practical conclusions for runners.

“As an area typically neglected in research, this systematic review discusses the efficacy of differing strength training modalities on running performance and addresses popular myths held by many runners; all while underpinning the findings with informative and fascinating physiological knowledge”.

Fitness Savvy undertook a systematic review of nine recent peer-reviewed studies published since 2002 to more closely analyse the relationship between strength training and endurance, and examine the effects on running performance. The research team only analysed studies using a control group to effectively venture deeper into areas that have previously been overlooked, such as various training protocols along with both neurological and muscular responses which provided greater insight into the small changes that can occur, and the larger, more notable results that these changes can facilitate within the body.

Using the new data, the team concluded that runners may be able to witness improvements in performance by incorporating just two strength training sessions per week into their existing schedule, consisting of flexible options for sets, repetitions, and exercise type. The new data comes directly from the health experts at fitness-focused price comparison website Fitness Savvy, the UK’s first digital comparison service exclusively for health and fitness products.

To find out more about the latest research, visit:

fitness-savvy.co.uk/strength-training-improves-endurance-running-performance-new-research