Maximal Strength Training Improves Running Economy (Read 820 times)

For further debate: Researchers from Norway have strengthened the ties between maximal strength training and running economy. Running economy is one of three components essential to performing well, the other two being maximal oxygen consumption and lactate threshold. Well-trained male and female runners either participated in strength training 3 times per week for 8-weeks or served as controls. The strength training group performed 4 sets of 4 repetition maximum (RM) half-squats. Both groups completed their normal endurance training routines. The strength training group increased their 1RM in the half-squat by 33.2%. Their rate of force development increased by 26%, their running economy improved by 5%, and their time to exhaustion at maximal aerobic speed improved by 21.3%. VO2max and bodyweight remained unchanged. Because endurance activities are mostly dependent on aerobic metabolism it would seem to make sense to think that performance would be determined by training the aerobic energy systems. However, the ability to produce joint actions at submaximal intensities, as in running, is related to maximal strength. This study has supported the need for strength training in the runner and has also found that running does not interfere with the ability to gain strength. Storen, O. et al (2008) Maximal Strength Training Improves Running Economy in Distance Runners. Medicine and Science in Sports and Exercise. May 2. (ePub ahead of print)

How did they measure running economy? What does a gain of 5% equate to in terms of overall performance? What sort of running training was undertaken by both groups? Are there other, more sport-specific methods of strength training that have greater benefits?

Why would anyone do half squats? Full range of motion please... Oh wait, now I remember because full ROM hurts the kness, just like running.