9.24 Running: Always an Adventure

2006-10-17T12:09:00.000-07:00

Improving Running Economy

"In sports, the energy demand system can dominantly be either anaerobic or aerobic in nature. Sports, such as football, baseball, and sprints are primarily anaerobic. The physiological demands of anaerobic sports include speed, muscular strength, and muscular power. Endurance athletes, such as a 5K runner, a 2000-meter rower, a triathlete, or a cyclist, require a high aerobic capacity. Most coaches would not argue that the anaerobic athlete benefits from high-intensity resistance training, or heavy lifting. Heavy lifting includes many sets, few reps, and a load of 80% of 1RM or greater, focusing on muscular strength and power.
Logic dictates the endurance athlete would benefit from high reps and a light load, thus focusing on muscular endurance. For most coaches, logic would further dictate that an endurance athlete would not benefit from heavy lifting. In fact, heavy lifting would hinder performance. Research challenges the thought of using heavy lifting with endurance athletes. Can an endurance athlete benefit from high-intensity resistance training?
A study conducted at the University of New Hampshire investigated the effects of running economy through strength training (Johnston, Quinn, Kertzer, & Vroman, 1995). The subjects were trained female distance runners with no prior resistance training experience. Out of twelve females, six women were randomly selected to participate in a 3-days-a-week strength training program lasting ten weeks. The other six women were in a control group. Both groups of females maintained their running frequency, intensity, and duration. Exercises were done for the upper and lower body. “Regardless of the exercise, the weight load being lifted was demanding and the program was clearly designed to build muscular strength as opposed to muscular endurance” (Johnston, Quinn, Kertzer, & Vroman, 1995).
While upper and lower body strength increased, there were no changes in VO2 max, lactate threshold, and body composition. However, running economy improved by 4%. Running economy was defined as “the steady-state oxygen consumption (ml∙kg-1∙min-1) for a standard speed” (Johnston, Quinn, Kertzer, & Vroman, 1995). Therefore, the athletes were able to run the same distance faster, or run further at a given speed." (Elliott, 2005)

The conclusion of this article gives even further explanations and detailed research on the benefits of resistance training in improving the running economy of endurance athletes. In order to view the entire article, you may find it at 924running.com. It is a very informative article.

2006-08-16T14:22:00.000-07:00

The Grand Opening Blog

2006-08-08T10:14:00.000-07:00

So, I have officially joined this century. I am relatively new to blogging. After graduating in May and opening my own personal training and coaching business called 9.24 Running, I figured I had better join the rest of the internet world and begin to blog. I am a runner at heart, but I work with athletes of all sports, all ages, and all abilities. My running is nothing close to Olympic potential, although I worked with Olympic hopefuls at my internship site in Indianapolis, IN this spring. Although I loved working with elite post-collegiate track and field athletes, I have a tremendous passion for athletes who are recreational "weekend warriors" too. I love to discuss knowledge and science, and how that blends with the art of coach runners or other athletes. I enjoy the challenges of creating strength and conditioning plans for all sports, even runners. Too often, resistance training is neglected in distance runners. I am one of the few coaches out there that is willing to stand up for the benefits of resistance training. Not only through personal experience, but through much supported research, strength training has become very important in helping runners reach their potential. Contact me through www.924running.com if you would like to discuss this matter further. Thank you for joining me at my blog. I will talk about most anything, so keep blogging. I love to hear what you have to say.

Coach Chris
9.24 Running
www.924running.com