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5/26/2020 How Strength Training Makes You Faster | Outside Online
By Alex
Hutchinson
Published
Mar 13, 2018
“Now he is not just a skinny guy, he’s a strong wiry guy,” Salazar told
(https://www.theguardian.com/sport/2013/apr/19/camp-mo-farah-london-marathon)
the Guardian’s Sean Ingle in 2013. “And he’s not gained more than a pound or two
despite lifting heavy weights for power. People have always thought distance runners
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5/26/2020 How Strength Training Makes You Faster | Outside Online
For those of us wondering how to incorporate strength training into our own routines,
two key questions stand out. First, what sort of strength training do top runners actually
do? And second, does it really work? Happily, two recent studies by a group of
researchers in England, led by Rich Blagrove (https://twitter.com/rich_blagrove?
ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor) of Birmingham City
University, seek to answer exactly those questions.
What was interesting was the motivation runners reported for their strength and
conditioning routines. There were two main answers: reducing injury risk (63.1 percent)
and improving performance (53.8 percent). But the survey didn’t detect any relationship
between strength and conditioning training and injury history in the runners. A survey
like this can’t really say for sure, but—in keeping with the findings of dozens and dozens
of previous studies—there was no obvious sign that diligently doing your stretches and
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5/26/2020 How Strength Training Makes You Faster | Outside Online
drills prevents injuries. Instead, the key predictor of injury was training volume. The
more you run, the more likely you are to get injured.
The data on performance was more intriguing. Here there was a definite pattern, where
the best runners were significantly more likely to report doing strength training and
plyometric training than their less accomplished peers. The arrow of causality could
point in either direction: Maybe strength training makes you faster, or maybe faster
runners are more likely to join serious clubs with experienced coaches who prescribe
strength training. But the second study, a massive systematic review of the effects of
strength training on running performance, recently published in Sports Medicine (full
text freely available here (https://link.springer.com/article/10.1007%2Fs40279-017-
0835-7)), offers some convincing evidence in favor of the first scenario.
Let me cut right to the chase and say that on the basis of a detailed analysis of 24 high-
quality studies, the review concludes that strength training is “likely to provide benefits
to the performance” of runners. Importantly, all the subjects were trained runners;
studies involving random “recreationally active” college students were excluded, because
pretty much anything improves performance in newbies. There are a ton of details and
nuances in there, so I’ll just highlight some key questions addressed.
The size of the improvement varies, but the approximate range was 2 to 8 percent for
running economy, 3 to 5 percent for race performance in middle-distance events like the
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5/26/2020 How Strength Training Makes You Faster | Outside Online
One thing strength training doesn’t seem to do for runners is turn them into big, buff
meatheads. The vast majority of studies found absolutely no change in muscle mass or
size after up to 14 weeks of training. In some ways, that’s a bummer. But as Salazar
noted, fear of bulking up is one of the main reasons runners have avoided serious
strength training. That fear appears to be unfounded, perhaps thanks to the molecular
interference (https://www.outsideonline.com/2270846/how-build-strength-and-
endurance-simultaneously) between strength and endurance training.
Common strength-training exercises used in the studies were barbell squat, deadlifts,
step-ups, and lunges. For plyometrics, studies used drop jumps from a box that’s eight to
12 inches (20 to 30 cm) high, skipping, and hopping.
For practical purposes, the authors suggest incorporating different types of strength
training at different times of the year, moving between different blocks of training. This
way, you’re throwing a new stimulus at your muscles once in a while instead of getting
used to the same thing.
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5/26/2020 How Strength Training Makes You Faster | Outside Online
three times a week is sufficient to see gains, and once a week is sufficient to maintain
those gains. So, they advocate at least ten weeks of strength training twice a week or
more, then backing off to one weekly session during racing season. Ideally, do the
strength training at least three hours after a hard running workout to maximize gains
from both.
In terms of the actual workouts, many of the studies started with one to two sets per
exercise and gradually progressed to three to six sets over the course of a few months.
There didn’t seem to be any difference between lifting heavier weights for three to five
reps and lifting lighter weights for five to 15 reps. Many of the studies involved lifting to
failure in each set, but it might make sense to stop a rep or two before failure to give you
most of the strength benefits while taking less out of you. Plyometric workouts involved a
total of 30 to 60 reps at first, progressing to more than 100 after a few months.
Even with all this information, it’s tempting to want to replicate the exact routine of top
runners like Farah. And hey, you can find lots of details on these routines with a little
Googling—but those details aren’t particular meaningful stripped of context and applied
to someone with a completely different training history. So, I think the big takeaway from
these studies is that strength training helps and, initially at least, the details don’t much
matter. Get out there a couple times a week, lift some things and do some hops, and
you’ve got a good chance of getting both stronger and faster.
My new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human
Performance (https://amzn.to/2GMlFWo), with a foreword by Malcolm Gladwell, is
now available! For more, join me on Twitter (https://twitter.com/sweatscience) and
Facebook (https://www.facebook.com/sweatscience1), and sign up for the Sweat
Science email newsletter (http://alexhutchinson.us10.list-manage1.com/subscribe?
u=16b257be614b5f18187d3b50a&id=4111e620a3).
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