A recent systematic review from Llanos-Lagos et al1 published in the Journal of Sports Medicine sought to compare the effects of different strength training methods on running economy in middle and long distance runners. The studies investigated the effect of high load strength training (>80% 1RM), plyometrics, and combined strength training and plyometric methods.
The authors concluded that strength training at high loads was associated with improvements in running economy and the greatest benefits were noted at higher running speeds. Plyometrics appear to positively impact running performance at speeds <7.5mph, and plyometrics combined with other strength training had a positive effect at higher speeds. The authors also conclude that sub maximal loads (i.e. 40-79% 1RM) and isometric training programs had no effect on running economy.
Take home message: strength training for the win! If you want to exert less energy and run further faster, you should be performing high load strength training and likely incorporating plyometrics into your program as well. If you have specific questions about your current strength program or have no idea where and how to get started, book an appointment with one of the expert clinicians at Rise to make sure you are performing exercises at the appropriate load and with good mechanics so you can crush more miles in less time.
References:
Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med. 2024 Jan 2. doi: 10.1007/s40279-023-01978-y. Epub ahead of print. PMID: 38165636.