Strength training and running economy: is there benefit?

Valldecabres Vctor
1
& Koral Jerome
1

1
Research Group HIIT, Catholic University of Valencia
vicvato@mail.ucv.es

Key words: running economy ; strength ; elastic energy ; energy cost

INTRODUCTION:
Running economy (RE) is one of the determining factors in aerobic performance
in distance runners together with the maximal oxygen uptake (VO
2max
), the fractional
use of VO
2max
(%VO
2max
) and the VO
2
kinetics (Burtscher, Forster & Burtscher, 2008;
Fletcher, Esau & Macintosh, 2009; Helgerud, Storen & Hoff, 2009). The current
literature, which studies the aerobic performance in elite runners, supports that while
VO
2max
remains almost the same over the years, both the %VO
2max
and the vVO
2max
a
runner can maintain increase (Figure 1).










Because of this, it is important to study which are the most effective methods in
order to increase RE. In that sense, one of the most studied and effective method to
improve RE is the correct strength training in all its aspects (maximal strength,
explosive and plyometric strength, CORE stability and strength, and inspiratory
muscles).
In addition, we analysed when is the appropriate time to perform this method in
order to avoid the possible interference of training strength and endurance in the same
session (also known as concurrent training).
The aim of this study was to demonstrate the benefits of strength training on the
RE.

DISCUSSION:
As we have described before, we can perform different strength trainings in
order to improve EC; otherwise, there are others, such as the endurance strength,
which was thought to be useful but actually it may not be. By means of the maximal
strength training, we would raise the peak and rhythm of the developed strength, which
improves the motor units pre-activation, reduces the percentage of developed strength in
each stride and reduces the recruitment threshold of the motor units (Aagaard &
Andersen , 2010; Hoff et al., 2002; Karlsen et al, 2008; Paavolainen et al., 1999;
Taipale et al, 2010). When training explosive and plyometric strength we would achieve
a higher storage and use of the elastic energy by improving the stretch-shorten muscle
cycle (Mikkola et al., 2006; Paavolainen et al., 1999; Saunders et al., 2006; Turner et
al., 2003). By exercising the stability and strength of the CORE muscles we would
improve the transmission of the generated strength from trunk until extremities (Hibbs
Figure 1: Jones AM (2006). The physiology of the world record holder for the women's marathon. Int J Sports Sci Coaching 1,
101116.
Comparative between concurrent training and no
concurrent training results
Conc. No Conc.
et al., 2008; Nikolenko et al., 2011; Sato & Mokha, 2009; Sharrock et al., 2011;
Stanton, Reaburn & Humphries, 2004; Willardson, 2007). Finally, thanks to training
inspiratory muscles, we should obtain a greater gas exchange capacity. All these
adaptations allow us to run at the same velocity with a lower energy cost, which means
a greater performance at the end of the event.
To finish, we analyzed the controversy about the well-known concurrent
training. On one hand, at molecular level, the literature confirms that there is a negative
interference (TSC inhibits mTOR) (Hawley, 2009; Narder, 2006). On other hand, the
practical point of view does not support it (Chatra et al., 2005 & 2008; Silva et al.,
2012), but from our point of view there actually is a negative interference (Figure 2).









CONCLUSIONS:
In conclusion, there are multiple benefits runners can achieved with a suitable
strength training of the energy cost of running, so we should leave behind old beliefs
and use training methods that have been validate by scientific researches. Furthermore,
we can support that strength and endurance should be trained in different sessions in
order to avoid interference between them.

REFERENCES:
Aagaard P. y Andersen J.L. (2010). Effects of strength training on endurance capacity in
top-level endurance athletes. Scand J Med Sci Sports, 20 (suppl. 2), 39-47
Burtscher, M., Foerster, H., & Burtscher, J. (2008). Superior Endurance Performance in
Aging Mountain Runners. Gerontology, 54(5), 268-271.
Chtara, M., Chamari, K., Chaouachi, M., Chaouachi, A., Koubaa, D., Feki, Y., . . .
Amri, M. (2005). Effects of intra-session concurrent endurance and strength
training sequence on aerobic performance and capacity. British Journal of
Sports Medicine, 39(8), 555-560
Chtara, M., Chaouachi, A., Levin, G. T., Chaouachi, M., Chamari, K., Amri, M., &
Laursen, P. B. (2008). Effect of concurrent endurance and circuit resistance
training sequence on muscular strength and power development. Journal of
Strength and Conditioning Research, 22(4), 1037-1045
Fletcher J.R., Esau S.P. y Macintosh B.R. (2009). Economy of running: beyond the
measurement of oxygen uptake. J Appl Physiol, 107, 1918-1922
Helgerud, J., Storen, O., & Hoff, J. (2010). Are there differences in running economy at
different velocities for well-trained distance runners? European Journal of
Applied Physiology, 108(6), 1099-1105
Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008).
Optimizing Performance by Improving Core Stability and Core Strength. Sports
Medicine, 38(12), 995-1008
Hoff J., Gran A. y Helgerud J. (2002). Maximal strength training improves aerobic
endurance performance. Scand J Med Sci Sports, 12, 288-295
*
Figure 2: Comparative between concurrent training and no concurrent training results.

Karlsen T., Helgerud J., Stoylen A., Lauritsen N. y J. Hoff J. (2009). Maximal strength
training restores walking mechanical efficiency in heart patients. Int J Sports
Med, 30, 337-342
Mikkola J., Rusko H., Nummela A., Pollari T. y Hakkinen K. (2007). Concurrent
Endurance and Explosive Type Strength Training Improves Neuromuscular
and Anaerobic Characteristics in Young Distance Runners. Int J Sports Med,
28(7), 602-11
Nader, G. A. (2006). Concurrent strength and endurance training: From molecules to
man. Medicine and Science in Sports and Exercise, 38(11), 1965-1970
Nikolenko, M., Brown, L. E., Coburn, J. W., Spiering, B. A., & Tran, T. T. (2011).
Relationship between core power and measures of sport performance.
Kinesiology, 43(2), 163-168.
Paavolainen L, Hakkinen K, Hamalainen I, Nummela A y Rusko H. (1999). Explosive
strength training improves 5-km running time by improving running economy
and muscle power. J Appl Physiol, 86, 1527 1533
Sato K. y Mokha M. (2009). Does core strength training influence running kinetics,
lower-extremity stability, and 5000-m performance in runners?. J Strength
Cond Res, 23 (1), 133-140
Saunders, P. U., Telford, R. D., Pyne, D. B., Peltola, E. M., Cunningham, R. B., Gore,
C. J., & Hawley, J. A. (2006). Short-term plyometric training improves running
economy in highly trained middle and long distance runners. Journal of Strength
and Conditioning Research, 20(4), 947-954.
Sharrock, C., Cropper, J., Mostad, J., Johnson, M., & Malone, T. (2011). A pilot study
of core stability and athletic performance: is there a relationship? International
journal of sports physical therapy, 6(2), 63-74.
Silva, R. F., Cadore, E. L., Kothe, G., Guedes, M., Alberton, C. L., Pinto, S. S., . . .
Kruel, L. F. M. (2012). Concurrent Training with Different Aerobic
Exercises. International Journal of Sports Medicine, 33(8), 627-634
Stanton R., Reaburn P.R. y Humphries B. (2004). The effect of short-term swiss ball
training on core stability and running economy. J. Strength Cond. Res, 18(3),
522528.
Taipale R.S., Mikkola J., Nummela A., Vesterinen V., Capostagno B., Walker S.,
Gitonga D., Kraemer W.J. y Hakkinen K. (2010). Strength training in
endurance runners. Int J Sports Med, 31, 468-476
Turner A.M., Owings M. y Schwane J.A. (2003). Improvement in running economy
after 6 weeks of plyometric training. J Strength Cond Res, 17, 60 67
Willardson, J. M. (2007). Core stability training: Applications to sports conditioning
programs. Journal of Strength and Conditioning Research, 21(3), 979-985.