More Review of Science of Strength Training for Runners

Hey y’all we are going to cover some research articles in this blog posting, And about one of my favorite subjects: strength training and running. I have pulled 3 articles from the NSCA periodicals and 1 whole chapter from “Healthy Intelligent Training” by Dr. Keith Livingstone, D.C.

The common theme is that using Heavy, Dynamic Lifting will help improve the Neuromuscular firing pattern by recruiting more IIB type fibers. This results in greater push off at the moment of foot strike. The other common gym based training method is the use of plyometrics, which improve the speed of contraction at moment of foot strike. Combining these 2 regimens will give you a more powerful and faster push off. You will see this as longer stride and faster turnover rate which seems like a paradoxical combination. Dr. Livingstone has an excellent chart on the time changes in 5K, 10K, etc. based on changes in stride length.  There was a great study on Usain Bolt last year that came up with the same conclusion. Usain Bolt: Case Study in Science of Sprinting Written by: Jay Hart on July 26^th, 2011 for his blog column “The Post Game”. Mr. Bolt did not have a big difference in turnover rate compared to other elite sprinters, but his pound-per –square inch push-off was far greater than his peers. This extra push-off allowed him to cover more distance per stride, and that is a very good thing.

When we talk Heavy, Dynamic weight training we mean using high wgt (85% of max) for only 3-5 reps with good recovery period. This system will focus on improving your muscle’s neuromuscular recruitment and not bulking up process. I highly recommend that you read Dr. Jason Karp’s article in NSCA June 2010 “Strength Training for Distance Running: A Scientific Perspective.”  I think it is one of the best written articles on the subject that I have seen in long time. Please, contact a Certified Trainer for proper instruction in wgt lifting and plyometrics before starting one of these programs.

What you really gain with this type of training is Improved Running Economy. There are no changes in VO2 max or Lactate Threshold or HR levels. Instead you are running with less work, which is a very good thing. Remember, at Coach K fitness we like to train smarter.