How does strength training improve running performance?

Research has shown that the completion of concurrent strength and endurance training can improve 3km and 5km time-trial performance, running economy, velocity at VȮ2max and maximal anaerobic running velocity. But how exactly does strength training do that? Find out below!

This infographic highlights the key mechanisms which strength training improve running performance

Strength training can improve running performance through the following proposed mechanisms:

- Improvements in overall maximal strength. As maximal strength increases, the submaximal forces produced during each running stride can decrease to a lower percentage of maximal force values. This in turn can postpone the recruitment of the less efficient type II muscle fibers and therefore improve running economy. This delay in recruitment of type II muscles fibers may have a glycogen sparing effect, meaning there is more energy available, which can contribute to improved performance at the back end of a race.

- Improvements in musculotendinous stiffness. Strength training is proposed to increase muscle co-activation and synchronisation which can result in improvements in the stiffness of the muscle-tendon system. This can have a positive flow-on effect increasing the athlete’s ability to utilise elastic energy and produce rapid forces during running. These changes can decrease ground contact time and reduce energy expenditure during running which can improve running economy and performance.

- Strength training can also improve the rate of force development. The rate of force development can be simply thought of as how quickly and athlete can develop force. By improving the rate of force development, this means there is a shorter contraction time of working muscles and therefore less constriction of the blood vessels. This can result in an increase in blood flow and therefore oxygen delivery to working muscles which may in turn improve performance. These improvements generally happen through increased neural activation, rather than muscular changes.

In summary, proposed mechanisms contributing to improved running performance include an increase in maximal strength, delayed recruitment of the less efficient type II muscle fibres, and improved musculotendinous stiffness and rate of force development.

How do these changes translate to performance improvements? To read more, please see our ‘Will strength training improve my endurance performance?’ post.

Supporting literature/further reading:

Ronnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104

Storen, O., Helgerud, J., Stoa, E. M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine and Science in Sports and Exercise, 40(6), 1087-1092. https://doi.org/10.1249/MSS.0b013e318168da2f

Heggelund, J., Fimland, M. S., Helgerud, J., & Hoff, J. (2013). Maximal strength training improves work economy, rate of force development and maximal strength more than conventional strength training. European Journal of Applied Physiology, 113(6), 1565-1573. https://doi.org/10.1007/s00421-013-2586-y

Fletcher, J. R., Esau, S. P., & Macintosh, B. R. (2009). Economy of running: beyond the measurement of oxygen uptake. Journal of Applied Physiology (1985), 107(6), 1918-1922. https://doi.org/10.1152/japplphysiol.00307.2009

Fletcher, J. R., Esau, S. P., & MacIntosh, B. R. (2010). Changes in tendon stiffness and running economy in highly trained distance runners. European Journal of Applied Physiology, 110(5), 1037-1046. https://doi.org/10.1007/s00421-010-1582-8

Fletcher, J. R., & MacIntosh, B. R. (2015). Achilles tendon strain energy in distance running: consider the muscle energy cost. Journal of Applied Physiology (1985), 118(2), 193-199. https://doi.org/10.1152/japplphysiol.00732.2014

Fletcher, J. R., & MacIntosh, B. R. (2017). Running Economy from a Muscle Energetics Perspective. Frontiers in Physiology, 8, 433. https://doi.org/10.3389/fphys.2017.00433

Horowitz, J. F., Sidossis, L. S., & Coyle, E. F. (1994). High efficiency of type I muscle fibers improves performance. International Journal of Sports Medicine, 15(3), 152-157. https://doi.org/10.1055/s-2007-1021038

Hoff, J., Gran, A., & Helgerud, J. (2002). Maximal strength training improves aerobic endurance performance. Scandinavian Journal of Medicine Science in Sports, 12(5), 288-295. https://doi.org/10.1034/j.1600-0838.2002.01140.x