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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

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

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