METHODS

We analysed the literature to determine the most effective strength training methods to increase RE and when is the
appropriate time to use such methods to maximize the effects of the aerobic performance (concurrent training).
RESULTS AND DISCUSSION
Endurance Strength
Endurance strength training just improves performance in some studies of
untrained subjects, but even so, maximal strength training (MST) generates
more benefits in endurance parameters as in strength parameters in low-
trained subjects
[1]
.
Maximal Strength
MST improves RE and running performance in endurance runners with a
weekly volume from 2-3 days/week and the use of loads superior from 85%
of 1RM mobilized at the maximal possible velocity, in order to produce
muscular adaptations with a greater motor recruitment, a higher action
velocity of motor units and a greater O2 supply efficiency (figure 1)
[1]
.
Explosive/Plyometric Strength
High volume of combined explosive (EX) and plyometric (PLY) exercises
obtain a superior RE and/or running performance increase in the
experimental group compared with the control one. By means of this kind of
training we can influence the neuromuscular adaptations over the CSS,
increasing the muscular capacity to absorb and then release again the
elastic energy in each stride (figure 2)
[3]
.
When to realize the strength session?
Wang et al.
[4]
obtained by muscular biopsies that the group which
realized E+S order training produced more mRNA of the genes associated
with mitochondrial biogenesis (PGC-1). These results indicate us that
realizing the sessions in the order E+S we will obtain a higher adaptation in
the muscular oxidative capacity that S+E, so a higher performance in
endurance athletes.
PRACTICAL APPLICATIONS
1. Trainers and athletes must forget the endurance strength training, except in special moments as the season beginning or
untrained athlete.
2. Concurrent MST, EX, PLY and endurance training increases RE and running performance of all different levels.
3. The strength training should be always realized just after the endurance sessions, in order to strengthen the mitochondrial
biogenesis.
REFERENCES
1. Heggelund, J., Fimland, M. S., Helgerud, J., & Hoff, J. (2013). Maximal strength training improves work economy, rate of force
development and maximal strength more than conventional strength training. European Journal of Applied Physiology, 113(6), 1565-
1573.
2. Jones, A. M., & Carter, H. (2000). The effect of endurance training on parameters of aerobic fitness. Sports Medicine, 29(6), 373-386.
3. Ramirez-Campillo, R., Andrade, D. C., & Izquierdo, M. (2014). Effects of plyometric training volume and training surface on explosive
strength. Journal of Strength and Conditioning Research, 27(10), 2714-2722.
4. Wang, L., Mascher, H., Psilander, N., Blomstrand, E., & Sahlin, K. (2011). Resistance exercise enhances the molecular signaling of
mitochondrial biogenesis induced by endurance exercise in human skeletal muscle. Journal of Applied Physiology, 111(5), 1335-1344.
INTRODUCTION
Running economy (RE) is one of the determining factors in aerobic performance in distance runners together with the
maximal oxygen uptake (VO
2max
), the fractional use of VO
2max
and the VO
2
kinetics
[2]
. The current literature, in elite runners,
supports that while VO
2max
remains almost the same over the years, both the %VO
2max
and the vVO
2max
a runner can
maintain increase.
STRENGTH TRAINING AND RUNNING ECONOMY: IS THERE
BENEFIT
Valldecabres, V.
1
; Koral, J.
1
1
Research Group HIIT, Catholic University of Valencia, Valencia, Spain (vicvato@mail.ucv.es)
Figure 1. Adaptations to concurrent maximal strength
training and endurance training.
Figure 2. Adaptations to concurrent
explosive/plyometric strength training and endurance
training.