Recently, while doing research as part of the Course à pied.ca certification, I investigated the interaction between strength training and running performance.
It has long been thought that weight training can interfere with endurance performance. In general, strength training can decrease the mitochondrial content of muscles and the density of blood capillaries, which would be harmful for endurance performance ...
According to the literature review by Jung, published in 2003, the main improvement caused by strength training would be an evolution of racing economy. In short, race economy is a lot like your car's gas mileage: a runner who improves their racing economy will use less energy to run at a given speed.
What type of weight training is the most effective?
Here are some considerations regarding the type of bodybuilding to favor for runners:
1. Circuit training:
Circuit training consists of quickly performing different exercises; these practices can be interspersed with aerobic type exercises. This type of training can improve running performance for beginners, but little for so-called “seasoned” athletes.
2. Traditional bodybuilding:
This type of training is performed with fairly high loads and a fairly low number of repetitions (less than 10). The type of exercises studied included in particular the " squatting"
3. Specific exercises:
The literature review specifies that, the more the bodybuilding movements performed resemble the sport practiced, the greater the gains. We are not told what is the best exercise for running, but I could suggest you the half-squat (shallower squat) or the fentes.
4. Plyometrics:
Plyometrics is an effective way to improve your running performance. To find out what plyometrics is, see this article.
Here is a table that summarizes the benefits of strength training on endurance performance in running:
| Poorly trained subjects | Very trained subjects | |
| Circuit training | Yes | No |
| Traditional bodybuilding (squat, bench press) | Yes | Yes |
| Training with specific exercises | Seems to be more effective than less specific exercises: favor half squats and lunges. | |
| Plyometrics | Yes | Yes |
In summary, strength training alone brings about muscle changes that are detrimental to aerobic performance. On the other hand, if the majority of the training is done by running, adding a little weight training can have beneficial effects on endurance performance, by improving running economy.
Moreover, if you want to do weight training at home, we have developed a brand of equipment made from recycled material called Otherland.
And you, on your side, do you do weight training?
I started crossfit last October. Change at the physical level. For running, difficult to judge and compare during the winter. Looking forward to seeing in so-called normal conditions
Are there any studies on the benefit of weight training for the prevention of running injuries?
Intuitively, I feel that doing plyometrics improves stability and proprioception, which is a great help in preventing injury. What about other forms of bodybuilding?