Strength training for runners: benefits for endurance

Regular running is the best way to improve running performance. Unexpectedly, lifting heavy weights can also increase running efficiency and speed.

Myth "Bulky Legs"

Heavy weights do not lead to bulky legs and do not make runners slower. Strength and muscle size are not directly linked. You can develop stronger legs and improve cardiovascular performance without gaining much muscle mass.

Increasing efficiency through strength training

Studies show that runners achieve significant improvements in their running efficiency by training with 90% of their maximum weight and 1 to 4 repetitions. Plyometric training also offers benefits, but less than heavy lifting (Runners Connect -) (Well+Good).

Optimal training

Runners should lift heavy weights twice a week, with 2 to 6 sets per muscle group. Improvements can be expected after 8 to 10 weeks. Intense training sessions should be combined with speed training to ensure adequate recovery (Well+Good) (The Mother Runners).

Summary

Heavy strength training can improve the efficiency and speed of runners without building excessive muscle mass. A balance between running and strength training and rest periods is crucial.

Keep moving!
Frederic Steppat
Master of Arts - Prevention and Health Management

Quellen:

• Runners Connect
• Well+Good
• The Mother Runners