Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.

Researchers pooled data from multiple studies to see whether adding strength training to their usual endurance work helps middle- and long-distance runners use energy more efficiently while running. Running economy measures how much fuel your body burns to maintain a given pace, and it matters hugely for performance over longer distances. The team tested whether different types of strength work (heavy weights, light weights, plyometrics, isometric holds, or combinations) made a real difference, and whether the speed at which you measure economy matters.

Heavy loads and combined methods showed small to moderate improvements in running economy, while plyometric training worked best at slower speeds. Lighter loads and isometric work did not produce meaningful gains compared to control groups. The findings also hint that the benefit of heavy strength training depends on how fast you are running and how fit you already are.

If you are training for a middle or long-distance running event, researchers have looked into whether adding strength training to your usual running helps your body run more efficiently (using less energy at the same pace). The evidence suggests that certain types of strength work may help, though the effect is modest rather than dramatic.

Heavy resistance training and a mix of different strength methods appear to offer some benefit, while lighter resistance training and isometric holds (holding a position without moving) do not seem to help much. The benefits also seem to depend on how fast you run during testing and how aerobically fit you already are.

The research is based on moderate to solid evidence, so it is a reasonable direction to explore, though it is not a guaranteed breakthrough.

This is a summary of research, not medical advice. Talk to your own healthcare provider about anything affecting your care.

This meta-analysis examined how different strength training methods affect running economy in middle- and long-distance runners across a range of training levels. The review included studies spanning 6 to 24 weeks with one to four sessions per week, pooling data from roughly 650 runners split between moderately trained, well-trained, and highly trained cohorts.

Heavy load training produced a small effect size improvement in running economy at moderate to faster speeds, while combined methods (two or more approaches) showed a moderate effect at slower speeds. Plyometric training demonstrated small gains, but notably only at speeds of 12 km/h or slower.

Submaximal loads and isometric training showed no meaningful benefit. Moderator analysis revealed that running speed and VO2max both influenced how well heavy load training worked, suggesting the intervention is not one-size-fits-all.

The evidence was rated moderate for most methods except combined training, which carried low certainty.