REF-863 · Beattie et al., 2017 · Journal of Strength and Conditioning Research, Vol. · Paper · PubMed
The Effect of Strength Training on Performance Indicators in Distance Runners
Twenty competitive distance runners were divided into a strength-training group (11) and a control group (9) for 40 weeks, with physiology, strength and body-composition assessments at weeks 0, 20 and 40. The strength group significantly improved maximal and reactive strength, running economy and velocity at VO2max at both week 20 and week 40, with no change in body composition. The control group did not change.
Participants
n=20 competitive distance runners (abstract: "Twenty competitive distance runners"): intervention n = 11 (29.5 ± 10.0 years, 72.8 ± 6.6 kg, 1.83 ± 0.08 m); control n = 9 (27.4 ± 7.2 years, 70.2 ± 6.4 kg, 1.77 ± 0.04 m). Sex is not stated in the abstract.
Protocol
40-week strength training intervention added to running (programme details not given in the abstract); control group without it.
Assessments at weeks 0, 20 and 40:
Physiology: velocity at 2 and 4 mmol/L blood lactate, running economy (RE), velocity at VO2max (vVO2max), VO2max.
Strength: 1 repetition maximum back squat; countermovement jump; 0.3 m drop jump.
Body composition: body mass, fat mass, overall lean and leg lean mass.
Key Results
Intervention: significant improvements in maximal and reactive strength qualities, RE and vVO2max at week 20 (p ≤ 0.05) and week 40 (p ≤ 0.05).
Control: no significant changes at either time point.
Body composition: no significant changes between or within groups.
The abstract gives no magnitudes of change and does not report VO2max or lactate-velocity results.
Practical Application
Over 40 weeks in 20 competitive distance runners (11 lifting, 9 controls), adding strength training improved maximal and reactive strength, running economy and velocity at VO2max by week 20 and still at week 40, with no change in body mass, fat mass or lean mass. To "will lifting all season make me heavier, and do the gains last?": in this trial, no weight or lean-mass gain, and the gains were present at both the mid-point and the end.
The gains held across a whole training year's worth of weeks, which supports keeping strength work in the plan rather than doing a single short block (inference about the lesson for planning; the trial did not compare durations).
Not from this paper; the base's own practice: exercises, loads and in-season dose for runners are in SYNTH-44; the abstract does not give the programme.
Limitations
n=20; allocation method and sex not stated in the abstract.
The programme (exercises, sets, loads, frequency, periodisation) is not described in the abstract.
No effect sizes or absolute values in the abstract; no race performance outcome.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level
parallel controlled trial, n=20, randomisation not described in the abstract