30 Seconds SummaryIs lifting or plyometrics better for runners?
- Resistance training, including heavy resistance and plyometrics, is employed by runners to improve running economy and reduce injury risk.
- Running economy, which determines energy expenditure at specific running speeds, can improve with increased muscle stiffness, leading to less energy use and better performance.
- Heavy resistance training primarily enhances muscle stiffness, allowing for better energy storage and release, similar to a rubber band, thereby improving running economy slightly.
- Plyometric training impacts muscle stiffness positively, theoretically improving running economy, though findings show only trivial improvements.
- A meta-analysis found that particularly heavy resistance training (>90% of 1RM) seems to enhance running economy more effectively than lighter resistance training.
- For practical implementation, runners should start resistance or plyometric training cautiously to avoid overuse injuries, building volume and intensity over time.
- Improvements from resistance and plyometric training in running performance are generally seen after 8-10 weeks of consistent training.
Stronger By Science
Greg Nuckols
