In this discussion, Dr. Michele Zanini, a researcher and lecturer, delves into his groundbreaking study on how strength training can improve running economy. He explains the concept of running economy durability and its importance for maintaining performance under fatigue. Listeners will learn about his unique 10-week strength training protocol, including exercises like back squats and plyometrics. Key findings highlight a 35% improvement in time-to-exhaustion and how targeted strength training strategies can benefit both male and recreational runners.
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insights INSIGHT
Running Economy Durability
Strength training can improve running economy, especially in fatigued states, impacting race performance.
This improvement in fatigued states has implications for race strategy and training plans.
volunteer_activism ADVICE
Participant Criteria for Running Study
Recruit runners accustomed to long runs exceeding 90 minutes for a strength training study.
A 10k time of 50 minutes or better can help filter for suitable participants.
question_answer ANECDOTE
High Study Adherence
The study had a 99% adherence rate, with runners completing nearly all strength training sessions.
Offering physiological reports and free training plans incentivized participation and reduced dropouts.
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In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."
We dive into what durability actually means in a running context, why it matters, and how strength training—done the right way—can help you maintain performance under fatigue and finish your races stronger.
🔍 Topics Covered:
Why Dr. Zanini designed this study and the research gaps it aimed to fill
The concept of running economy durability and how it differs from standard running economy
How the study was structured and what made it unique
Detailed breakdown of the strength training protocol:
10-week program, 2x/week
Exercises: back squats, single-leg press, isometric calf raises, plyometric drills
Progressive overload and focus on intent (explosive effort)
Key results:
35% improvement in time-to-exhaustion at 95% VO2max
Significant gains in running economy under fatigue
No change in economy in a fresh state—why this might be the case
Practical implications for recreational runners
Strength training tips to optimize durability and late-race performance
Additional insights on how female and recreational runners might respond to similar training
📌 Key Takeaways for Runners:
Strength training doesn’t just help with injury prevention—it can enhance fatigue resistance.
Running economy improvements may be more visible during fatigue, especially for well-trained runners.
Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.
Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.
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The Run Smarter Podcast