We understand there is significant proof of the benefit of both endurance and strength training routines. However, what about research to suggest that concurrent endurance strength training, the combination of, betters performance. I would like to provide an introduction, studies related to this type of training, and a conclusion.
I will note that this article will be a bit technical. It is important to understand the what and why of this type of training and in the end, allow you to consider adding this training to your existing schedule. For every runner, you need to condition your body for the long-run, and seems repetition of any exercise strengthens those respective muscles.
Introduction to Strength and Endurance Training
Once only followed by elite and professional athletes, the idea of strength endurance training to build stamina and better performance for the recreational athlete as only been recently examined. The limited research on performance improvements associated with combining these two different training regimens, however, has shown inconsistent results.
Just so we all understand…strength and endurance training produce different responses individually. By definition, weight training involves breaking down and building back up your muscles…high-resistance to low-resistance. Endurance training, on the other hand, focuses on building your cardiovascular and respiratory systems, increasing your VO2max output.
Research on Strength and Endurance Training
To date, studies on strength endurance training has produced mixed results. Ultimately, for endurance, long-distance runners, it is an increase in stamina which is key. Many studies concluded that this type of concurrent training had zero, negative effects on lessoning fatigue in muscles.
In some studies, this type of training has shown to inhibit, or lesson, the development of your strength and the power output of your muscles. Notice, I did not say reduction of, simply this form of training did not provide the development in muscles as you would gain from specific strengthening exercises alone. But, at the same time, this study shows the training did not hinder the increase of your aerobic-related systems. As you would expect, other studies have shown development in core muscles, but again, no differences to aerobic-specific training.
Based on all studies, it is clear there may be some influence on endurance performance through concurrent strength training, specifically, muscle fiber transformations and hypertrophy. In simple terms, it may help in slowing the fatigue of muscles. The reason for this is a reduction of the number of muscles typically associated with the respective movement.
What has been noticed from incorporating resistance training into an aerobic workout is an increase in certain muscle fibers, allowing runners to improve their endurance performance. This ultimately allow athletes to have longer distance runs, staving off fatigue. Just remember, the key to running is ‘time on your feet’. Any time you can increase the strength and output of your muscles, you will not allow be allowed to run farther, but faster.
There might be some correlation about how to incorporate resistant training. In the same study, they documented strength and endurance metrics on swimmers. They found benefit only in-water anaerobic, resistance exercises. Any of the same type of exercise outside of the pool was ineffective. This surely indicates that resistance training is only effective using the same motions. This may be why runners, and other endurance athletes are not body builders…you tend to build muscle which is not utilized in such a manner as exercising the group.
Should I Add Endurance Strength Training?
At this point in the article, if you got through it all, you may be as confused as I was in determining if one should partake in such training. It is certainly difficult to suggest one way or the other, since there has been little research conducted, as analyzing the existing data would seem to not provide clear answers that would influence outcomes for or against something more than a specific strength training program or cross-training.
As we learned above, it seems strength training along with aerobic activity seems to inhibit muscle growth, by interfering with lower body strength development. However, there seems to be some performance increase in endurance and stamina by incorporating such training. The element that does not appear to gain strength is isoinertial strength.
Something which became evident are those athletes who are endurance athletes already did not show reduction in any area, and showed strength improvement in those muscles which were directly utilized for their activity, so long as the conditioning activities were done in accordance to the sport, such as running.
In my personal opinion, I look at it like this…Traditionally, we perform aerobic and anaerobic exercises on alternate days, for good reason. However, with life as such, it may be entirely possible to not have the time available for both. If so, endurance strength training may just be the answer. Perform your runs, immediately followed by some anaerobic workout, assuming you did not tax your reserves. Since no study was complete enough to evident any frequency or intensity of training, you will need to incorporate it as you can.
I do find it interesting, sometimes, how these articles can get so specific that no one would ever have time to incorporate most of the suggestions. With that said though, if you want to improve your performance, it will require additional effort. As the saying goes…insanity is the result of doing the same thing over and over, and expecting a different result. Know any fellow runners who fit that category?
