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I came across a great article (Taipale et al. (2010). Strength training in endurance runners. Int J Sports Med, 31(7), 468-76. Epub Apr 29.) on combining strength training and endurance running.

Runners are usually hesitant to step foot in the gym because they believe only running will make them a better runner.

For those that DO step in to the gym, the exercise selection and program consists of machines and circuit training…makes sense right?  Circuit training with high reps should help with the endurance needed to run a fast 1okm, shouldn’t it?  Not quite…

This study examined effects of periodized maximal versus explosive strength training and reduced strength training, combined with endurance training, on neuromuscular and endurance performance.

Quick notes on this study:

  • This study looked at recreational endurance runners
  • Subjects first completed 6 weeks of preparatory strength training.
  • Groups were created with a different program design (8 weeks of training) and exercise focus: maximal strength (MAX, n=11), explosive strength (EXP, n=10) and circuit training (C, n=7)
  • Following, was 14 weeks of reduced strength training.  I believe the study included this phase to simulate the tapper during the racing season.

The study measured:

  • Maximal strength (1RM)
  • EMG of leg extensors
  • Countermovement jump (CMJ),
  • Maximal oxygen uptake (VO2 max)
  • Velocity at VO2 max
  • Running economy (RE)
  • Basal serum hormones

The study found improvements in maximum strength and countermovement jump (p<0.05) in all groups – also increased EMG in MAX (maximum strength group) and EXP (explosive strength group) (p<0.05) during strength training.

Minor changes occurred in VO2 max, but velocity at VO2 max improved in all groups (p<0.05) and running economy in EXP (explosive training group) (p<0.05).

During reduced strength training maximum strength and EMG activity decreased in the maximum training group (p<0.05) while the velocity at VO2 max in MAX (maximum training group) and EXP (explosive training group) (p<0.05) and running economy in MAX (maximum training group) (p<0.01) all improved.

They found serum testosterone and cortisol levels unaltered.

I’ll quote the article because they sum it up best:

“Maximal or explosive strength training performed concurrently with endurance training was more effective in improving strength and neuromuscular performance and in enhancing the velocity at VO2 max and running economy in recreational endurance runners than concurrent circuit and endurance training.”

What does this mean for you?

 
1.  Circuit training is not effective strength training for a recreational endurance runner.  I am going to speculate with much certainty that this approach doesn’t bode well for a trained endurance runner either.

2.  Strength train with heavy sets of 5 or less with long breaks – 3-4 minutes between sets.

3.  Lift heavy at the right time of year – don’t ruin your legs during racing season.

4.  Explosive strength training AKA plyometric training should form a major component of your strength and conditioning program.  It has been shown to improve running economy and racing performance via multiple physiological mechanisms.

Thanks for reading,

-JK

photo credit: sashamd via photopin cc

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

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