Recently for my Continuing Education and for my run coach certification I wrote a paper on running and strength training. Below is a summary of my finding’s about adding strength training into your training program.

Although for many years, runners were not often diligent about strength training alongside their routine training programs, today it has become a much more practiced habit. There are many different workout programs such as cross fit, bootcamps etc., and with the focus on how much you can lift and/or how fast you can lift, one can wonder which strength training program is most effective for middle to distance runners. Also, can certain training programs have a negative impact on a runner’s performance?

One of the key things that was examined in each study is running economy. Not familiar with running economy? “Running Economy” is defined as: “the oxygen uptake required at a given absolute exercise intensity”. (Guglielmo, Greco, & Denadai, 2009). Wait what? Let me breakdown that down a little more for you. Simply stated running economy is your ability to convert your oxygen consumption (your VO2 max) into forward motion.

Each of the studies found that a strength training program implemented along with a regular running program resulted in an improved Running Economy for the athletes. However, some strength training programs are more effective than others. Different studies have shown that complex strength has better results on a runner’s performance that regular strength training. Add into the mix that in some studies it has been found that explosive training can have the opposite impact of a runner’s goal. It is important that you add strength training into your training program. But pay attention to which type of weight training you decide to incorporate and make sure it aligns with your goals.

Looking to know more? Read my full paper here: