Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
Note on study type
This is a systematic review, not a formal meta-analysis with pooled SMDs. Prior entry versions reported precise pooled effect sizes; those were removed as they are not supported by the paper. For pooled meta-analytic numbers see REF-074 Berryman 2018 (not from this paper: 28 studies, pooled SMDs; running, cycling, cross-country skiing and swimming).
Participants / Scope
24 studies met the inclusion criteria (two independent assessors); methodological rigour scored with the PEDro scale — internal validity 4, 5 or 6 for the studies reviewed
Middle- and long-distance runners with ≥6 months training experience
Strength intervention (heavy resistance, explosive resistance or plyometric training) lasting ≥4 weeks, with a running-only control group and at least one physiological variable reported
Key Findings (qualitative synthesis)
Running economy was measured in 20 of the 24 studies and generally improved by 2-8% versus control — but not in every study
Time-trial performance (1.5-10 km) and anaerobic speed qualities also tended to improve after strength training
VO2max, velocity at VO2max, blood lactate and body composition were typically unaffected — strength work did not blunt aerobic parameters and did not add unwanted mass
The authors call the evidence for improved economy, time-trial and sprint performance good but not consistent across all reviewed works, and attribute the discrepancies to methodological differences
Their recommendation: adding two to three strength sessions per week that include a variety of strength-training modalities is likely to benefit middle- and long-distance runners
Practical Application
Systematic review of 24 controlled studies in distance runners (Blagrove 2018): adding strength training (heavy resistance, explosive or plyometric) for ≥4 weeks generally improved running economy by 2-8% and tended to improve 1.5-10 km time-trial and sprint performance, while VO2max, lactate and body composition were unchanged — the authors recommend two to three strength sessions a week using a mix of modalities.
Expect the gain in economy, not in VO2max: the review found aerobic ceiling measures typically unaffected, so strength work is an economy lever added on top of running, not a substitute for it.
Do not fear added mass: body composition measures were not negatively affected in the reviewed trials.
The effect is not guaranteed — some included studies found no economy change — so judge your own response over a block rather than assuming the average.
Not from this paper; the base's own practice: heavy sets in the 3-6 rep range plus a modest plyometric volume, and at least 8 weeks before expecting an economy change; transfer to cycling is an inference — for pooled effects that include cycling see REF-074.
Limitations
Heterogeneity of protocols prevented formal pooling; the 2-8% range is a spread across studies, not a pooled estimate
Included trials were methodologically modest (PEDro 4-6) and small
Running-specific (middle- and long-distance runners with ≥6 months experience); transfer to cycling is inferred, not tested here
Short interventions (≥4 weeks minimum for inclusion) — long-term adaptation is under-studied
Deprecation note
REF-028 is an earlier duplicate entry of this same paper with unverified numerical claims; use this entry.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from A: systematic review without pooling; included trials are small and heterogeneous (PEDro 4-6)
Content correction 2026-09-27
"Heavy resistance (≥80% 1RM) and plyometrics both effective; combined programs largest gains", "neuromuscular factors (force, RFD, stiffness) consistently improved", "most interventions 6-14 weeks", "female representation limited" -> not in the abstract; removed.
"3-5 sets, 3-6 reps, ≥80% 1RM, 40-60 contacts, ≥8 weeks" -> house dosing, not from this paper; reduced to a labelled base-practice line. "2-3 sessions/week" kept — it is the authors' recommendation.
Added the abstract's detail: economy measured in 20 of 24 studies; TT range 1.5-10 km; PEDro 4-6; VO2max, vVO2max, lactate and body composition unaffected.
Level A -> A- (systematic review without pooling, small heterogeneous trials); Sport "cycling, running, swimming" -> running.
Full text (checked 2026-10-12)
The 24 studies included 469 participants (male n = 352, female n = 96) aged between 17.3 and 44.8 years, with VO2max from 47.0 to 70.4 mL kg−1 min−1; runners were moderately trained or recreational in nine studies, well-trained in ten and highly-trained or national/international in four (full text).
Studies lasted 6–14 weeks except two that lasted 24 and 40 weeks, and only three studies were deemed to have appropriately controlled running volume and intensity in both groups (full text).
Heavy RT was typically 2–6 sets of 3–10 repetitions per exercise at loads higher than 70% 1RM or to repetition failure; plyometric training was 1–6 exercises over 1–6 sets of 4–10 repetitions, totaling 30–228 foot contacts per session; lower-limb ST was scheduled once to four times per week (full text).
Every study using 1RM testing showed a significant strength improvement (4–33%, ES: 0.7–2.4) (full text).
Running economy improved significantly (2–8%, ES: 0.14–3.22) for at least one speed in 14 papers, while six studies showed no significant improvement compared to a control group (full text).
Time-trial gains were significant versus control in eight of the 12 trials; middle-distance (1500–3000 m) improvements were 3–5% (ES: 0.4–1.0) and long-distance (5–10 km) improvements 2–4% (full text).
Body mass did not change in 18 of the studies, but one reported a 2% increase (ES: 0.32), one a 3% increase in total lean mass and leg lean mass, and one a 3.1% increase in leg mass (ES: 1.69) (full text).