Maximal Strength Training Improves Running Economy in Distance Runners

Purpose: The completion of concurrent strength and endurance training can improve exercise economy in cyclists and runners; however, the efficacy of strength training (ST) implementation to improve economy in long-distance (LD) triathletes has not yet been investigated. The purpose of this study was to investigate physiological outcomes in LD triathletes when ST was completed concurrently to endurance training. Methods: A total of 25 LD triathletes were randomly assigned to either 26 weeks of concurrent endurance and ST (n = 14) or endurance training only (n = 11). The ST program progressed from moderate (8–12 repetitions, ≤75% of 1-repetition maximum, weeks 0–12) to heavy loads (1–6 repetitions, ≥85% of 1-repetition maximum, weeks 14–26). Physiological and performance indicators (cycling and running economy, swim time, blood lactate, and heart rate) were measured during a simulated triathlon (1500-m swim, 60-min cycle, and 20-min run) at weeks 0, 14, and 26. Maximal strength and anthropometric measures (skinfolds and body mass) were also collected at these points. Results: The endurance strength group significantly improved maximal strength measures at weeks 14 and 26 (P < .05), cycling economy from weeks 0 to 14 (P < .05), and running economy from weeks 14 to 26 (P < .05) with no change in body mass (P > .05). The endurance-only group did not significantly improve any economy measures. Conclusions: The addition of progressive load ST to LD triathletes’ training programs can significantly improve running and cycling economy without an increase in body mass.

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Maximal strength training improves work economy, rate of force development and maximal strength more than conventional strength training

European Journal of Applied Physiology ◽

10.1007/s00421-013-2586-y ◽

2013 ◽

Vol 113 (6) ◽

pp. 1565-1573 ◽

Cited By ~ 30

Author(s):

Jørn Heggelund ◽

Marius S. Fimland ◽

Jan Helgerud ◽

Jan Hoff

Keyword(s):

Strength Training ◽

Rate Of Force Development ◽

Maximal Strength ◽

Force Development ◽

Work Economy

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Early Maximal Strength Training Improves Leg Strength and Postural Stability in Elderly Following Hip Fracture Surgery

Geriatric Orthopaedic Surgery & Rehabilitation ◽

10.1177/21514593211015103 ◽

2021 ◽

Vol 12 ◽

pp. 215145932110151

Author(s):

Ole Kristian Berg ◽

Jens-Meinhard Stutzer ◽

Jan Hoff ◽

Eivind Wang

Keyword(s):

Hip Fracture ◽

Muscle Strength ◽

Strength Training ◽

Postural Stability ◽

Maximal Strength ◽

Leg Press ◽

Hip Fracture Surgery ◽

Downward Spiral ◽

Conventional Physiotherapy ◽

Fracture Surgery

Introduction: Hip fractures predominantly occur in the geriatric population and results in increased physical inactivity and reduced independency, largely influenced by a downward spiral of ambulatory capacity, related to loss of skeletal muscle strength and postural stability. Thus, effective postoperative treatment, targeting improvements in muscle strength, is sought after. Materials & Methods: Twenty-one hip fracture patients (>65 yr) were randomized to 8 weeks of either conventional physiotherapy control group (CG), or leg press and hip abduction maximal strength training (MST) 3 times per week. MST was performed applying heavy loads (85-90% of 1 repetition maximum; 1RM) and 4-5 repetitions in 4 sets. Maximal strength (bi- and unilateral 1RM), postural stability (unipedal stance test; UPS), and DEXA-scan bone mineral content/ density (BMC/BMD) were measured before and after the 8-week rehabilitation. Results: Both MST and conventional physiotherapy improved bilateral leg press 1RM by 41 ± 27 kg and 29 ± 17 kg, respectively (both p < 0.01), while unilateral leg press 1RM only increased after MST (within group and between groups difference: both p < 0.05). MST also resulted in an increase in abduction 1RM in both the fractured (5 kg, 95%CI: 2-7; p < 0.01) and healthy limb (6 kg, 95%CI: 3-9; p < 0.01), while no such improvement was apparent in the CG (between groups difference: p < 0.01). Finally, MST improved UPS of the fractured limb (p < 0.05). No differences were observed in BMC or BMD following the 8 weeks. Discussion: Early postoperative MST improved lower extremities maximal muscle strength more than conventional physiotherapy and was accompanied by improvements in postural stability. Conclusion: Implementing MST in early rehabilitation after hip fracture surgery should be considered as a relevant treatment to curtail the downward spiral of reduced ambulatory capacity typical for this patient group, possibly reducing the risk of recuring falls and excess mortality. Trial Registration: https://clinicaltrials.gov/ct2/show/NCT03030092

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Maximal Strength Training: The Effects on Intramuscular Economy and its Determinants

Medicine & Science in Sports & Exercise ◽

10.1249/01.mss.0000384297.95899.de ◽

2010 ◽

Vol 42 ◽

pp. 241

Author(s):

Zachary Barrett-O'Keefe ◽

Jan Helgerud ◽

Peter D. Wagner ◽

Russell S. Richardson

Keyword(s):

Strength Training ◽

Maximal Strength

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Physiologic Comparison of Adolescent Female and Male Cross-Country Runners

Pediatric Exercise Science ◽

10.1123/pes.2.4.313 ◽

1990 ◽

Vol 2 (4) ◽

pp. 313-321 ◽

Cited By ~ 2

Author(s):

Lee N. Cunningham

Keyword(s):

Ventilatory Threshold ◽

Maximal Oxygen Consumption ◽

Laboratory Data ◽

Female Adolescent ◽

Running Economy ◽

Adolescent Male ◽

Distance Runners ◽

Male And Female ◽

Cross Country ◽

Cross Country Runners

To compare the physiologic differences between adolescent male and female cross-country runners, 12 male and 12 female high school nonelite distance runners who had competed successfully at the All State 5-km championship cross-country meet were tested in the laboratory. Data were analyzed in relation to maximal oxygen consumption (VO2max), ventilatory threshold (VT), and running economy (RE). Male runners were taller, heavier, had less body fat, and ran faster by 2 minutes and 18 seconds than female runners. Running economy was similar between gender. VO2 at a 215 m•min−1 pace was 46.7 ml•kg−1•min−1 for male runners and 47.8 ml•kg−1•min−1 for female runners. At the VT, males demonstrated a higher VO2 and treadmill velocity than females. Heart rate, percent HR max, and percent VO2 max at the VT were not different between gender. Males demonstrated a higher VO2 max of 74.6 versus 66.1 ml•kg−1•min−1 than female runners. The fractional utilization of VO2 at race pace was not different between males (90%) and females (91%). In conclusion, the primary physiologic determinant for performance differences between nonelite, competitive male and female adolescent distance runners is associated with VO2 max.

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Physiological factors affecting performance in elite distance runners

Acta Kinesiologiae Universitatis Tartuensis ◽

10.12697/akut.2016.22.01 ◽

2016 ◽

Vol 22 ◽

pp. 7 ◽

Cited By ~ 4

Author(s):

Leif Inge Tjelta ◽

Shaher A. I. Shalfawi

Keyword(s):

Oxygen Uptake ◽

Energy System ◽

Running Economy ◽

Distance Runners ◽

Energy Contribution ◽

Physiological Factors ◽

Factors Affecting ◽

Air Resistance ◽

Factors Affecting Performance ◽

Response To Exercise

Running distances from 3000 m to the marathon (42 195 m) are events dominated by energy contribution of the aerobic energy system. The physiological factors that underlie success in these running events are maximal oxygen uptake (VO2max), running economy (RE), the utilization of the maximum oxygen uptake (%VO2max) and velocity at the anaerobic threshold (vAT). VO2max for distance runners competing on an international level has been between 70 and 87 ml/kg/min in men, and between 60 and 78.7 ml/kg/min in women, respectively. Due to lack of air resistance, laboratory testing of RE and vAT are recommended to be conducted on treadmill with 1% slope. %VO2max are in most studies expressed as the average fractional utilization of VO2max at vAT. Much of the current understanding regarding the response to exercise is based on studies of untrained and moderately trained individuals. To use this knowledge to give training recommendations to elite runners is hardly valid. Researchers should therefore exercise caution when giving training recommendations to coaches and elite distance runners based on limited available research.

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Does Metabolic Rate Increase Linearly with Running Speed in all Distance Runners?

Sports Medicine International Open ◽

10.1055/s-0043-122068 ◽

2017 ◽

Vol 02 (01) ◽

pp. E1-E8 ◽

Cited By ~ 12

Author(s):

Matthew Batliner ◽

Shalaya Kipp ◽

Alena Grabowski ◽

Rodger Kram ◽

William Byrnes

Keyword(s):

Oxygen Uptake ◽

Metabolic Rate ◽

Perceived Exertion ◽

Running Economy ◽

Rating Of Perceived Exertion ◽

Distance Runners ◽

Cost Of Transport ◽

Linear Relationships ◽

Distance Running Performance ◽

Elite Runners

AbstractRunning economy (oxygen uptake or metabolic rate for running at a submaximal speed) is one of the key determinants of distance running performance. Previous studies reported linear relationships between oxygen uptake or metabolic rate and speed, and an invariant cost of transport across speed. We quantified oxygen uptake, metabolic rate, and cost of transport in 10 average and 10 sub-elite runners. We increased treadmill speed by 0.45 m·s−1 from 1.78 m·s−1 (day 1) and 2.01 m·s−1 (day 2) during each subsequent 4-min stage until reaching a speed that elicited a rating of perceived exertion of 15. Average runners’ oxygen uptake and metabolic rate vs. speed relationships were best described by linear fits. In contrast, the sub-elite runners’ relationships were best described by increasing curvilinear fits. For the sub-elites, oxygen cost of transport and energy cost of transport increased by 12.8% and 9.6%, respectively, from 3.58 to 5.14 m·s−1. Our results indicate that it is not possible to accurately predict metabolic rates at race pace for sub-elite competitive runners from data collected at moderate submaximal running speeds (2.68–3.58 m·s−1). To do so, metabolic rate should be measured at speeds that approach competitive race pace and curvilinear fits should be used for extrapolation to race pace.

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