Restoring Human Movement The Effect of Strength Training on Performance Indicators in Distance Runners
May 19, 2025
Distance runners can boost their performance through strategic strength training. Discover how targeted workouts improve speed and endurance while reducing injury risk. Learn about a 40-week program focusing on hip and knee stabilization. Debunk common myths about weight training and bulkiness, showing that strength can complement endurance. The insights shared translate complex research into actionable steps, empowering both seasoned marathoners and casual runners to enhance their training effectively.
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Strength Training Boosts Runners
- All competitive distance runners improved their performance after 40 weeks of strength training.
- Resistance training complements running by enhancing strength and injury prevention.
Periodize Strength Training
- Structure your training with high-load low-velocity exercises for maximum strength and explosive, fast-velocity moves for power.
- Focus on two strength sessions pre-season, then reduce to one session mid-season prioritizing reactive and explosive strength.
Single-Leg Strength Prevents Injury
- Use single leg exercises like split squats and single-leg deadlifts to develop glute strength and femoral control.
- Improved hip and core stability reduces knee injury risk by preventing inward femur drift.