In recreational endurance runners adding 8 weeks of strength work to their running, maximal (n = 11), explosive (n = 10) and circuit (n = 7) training all raised 1RM, jump height and vVO2max, but running economy improved only with explosive training and, during a 14-week reduced phase, with maximal training; the authors judge the circuit the weaker choice, without a between-group test in the abstract

Taipale and colleagues compared periodised maximal, explosive and circuit strength training, each combined with endurance training and followed by a spell of reduced strength training, in recreational endurance runners.

After 6 weeks of preparatory strength training, one group trained for maximal strength (MAX, n = 11), one for explosive strength (EXP, n = 10) and one in a circuit (C, n = 7) for 8 weeks, and all then cut back to reduced strength training for 14 weeks.

Leg-extensor 1RM and EMG, countermovement jump, VO2max, velocity at VO2max (vVO2max), running economy and basal serum hormones were measured. Over the 8-week phase, 1RM and jump height rose in all three groups (p < 0.05), with higher EMG in MAX and EXP; VO2max changed little, vVO2max rose in every group and running economy improved in EXP (p < 0.05).

In the reduced phase, 1RM and EMG fell in MAX, while vVO2max kept improving in MAX and EXP (p < 0.05) and economy improved in MAX (p < 0.01). Testosterone and cortisol did not change.

The authors conclude that maximal or explosive training done alongside endurance training improved strength, neuromuscular performance, vVO2max and economy more than circuit training done alongside it.