It's unfortunate but we see a lot of runners avoid strength training and only focus on endurance work. If you've ever wondered what the research says about how to run faster, recent studies confirm that runners who do strength training turn in faster times. According to the research:
The general pattern in the studies suggests that strength training improves running economy, maximal sprint speed, and time trial (that is, race) performance. Running economy is a measure of efficiency, which probably gets better not as a result of bigger muscles, but from “neuromuscular” improvements in how the brain recruits the muscles you already have. It’s also possible that strength and plyometric training make your tendons stiffer and springier, in turn making your stride more efficient. Sprint speed probably also improves thanks to neuromuscular factors. Together, the sprint speed and efficiency gains are what allow you to race faster.
The size of the improvement varies, but the approximate range was 2 to 8 percent for running economy, 3 to 5 percent for race performance in middle-distance events like the mile, and 2 to 4 percent for long-distance races like 10K.
To learn more, check out the article on OutsideOnline.com titled, How Strength Training Makes You Faster.
At Quantify Fitness we can help you run faster using the most efficient strength training workout in 10 minutes a week!
I used to run 7 minute mile pace in college. In the 15 years since I've done a 2 mile run about once a month and always between 9:50-10:10 pace.
I joined Quantify Fitness 7 weeks ago after initially being skeptical. My strength is up about 25%, but more interestingly my run times have improved dramatically.
3 weeks ago 2.3 miles at 8:15 per mile pace. Tonight, 2.5 miles at 7:59 pace.
Update: Down to 7:13 pace tonight (and added some light Nashville hills vs. the Chicago flatland I was running before)
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