Why it really pays off

If you are a runner and think that strength training is useless – this recent review study suggests the opposite. Researchers have systematically summarized existing meta-analyses (“Umbrella Review”) and show that Strength training can improve your endurance performance.

What did the study do?

  • There were 17 systematic reviews were analyzed, of which 12 with meta-analysis.
  • The study specifically examined middle and long-distance athletes.
  • Strength training was divided into three categories:
    • Maximum strength training
    • Explosive strength training
    • Reactive strength training / plyometrics
  • Performance “determinants” were measured:
    • Maximum oxygen uptake (VO₂max)
    • Endurance performance (e.g. competition performance)
    • Maximum aerobic speed or power
    • Running economy
    • Energy costs when running
    • Lactate thresholds (aerobic and anaerobic)

What was the outcome?

  1. Improvement in running economy
     Almost all of the meta-analyses examined showed a moderate to large positive effect of strength training on running economy. This means: you become more efficient, your body needs less energy to progress at a certain running speed.
  2. VO₂max remains stable
     Surprisingly, in the studies analyzed no significant increase in the maximum oxygen uptake could be determined. So more strength training did not lead to more VO₂max, but neither did the opposite! VO₂max has not become worse either.
  3. Endurance performance (performance in competition) benefits above all from plyometrics
    • Some studies that used plyometric training (jumping, hopping) showed a small effect. small effect on endurance performance.
    • In at least one study, the effect on performance compared to a training group without strength training was even very large.

What does that mean overall?

  • Strength training is not just a gimmickIt is a sensible supplement to pure endurance training.
  • The biggest profits are not at VO₂maxbut in running economy. This means that if you can run more efficiently, you save energy and can run longer or faster.
  • Jump and plyometric training can improve your actual competition performance – more than just lifting heavy weights.

What does that mean for your training?

If you want to incorporate this into your endurance training, these approaches could be useful:

  • Two strength training sessions per week could be enough: e.g. one with max strength, one with plyometrics, depending on time and goal.
  • Pay attention to good execution and appropriate progression in your strength training.
  • Use strength training not only to build muscle, but also as a performance component – especially in the preparation phase for competitions or more intensive training blocks.

Conclusion

The study provides a strong argument that strength training can be very valuable for endurance athletes. It is a tool to make your run more efficient and improve your competitive performance. So if you want to optimize your training, strength training is a strategic building block.

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Quelle:

Ramos-Campo DJ, Andreu-Caravaca L, Clemente-Suárez VJ, Rubio-Arias JÁ. The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis. J Strength Cond Res. 2025 Apr 1;39(4):492-506. doi:10.1519/JSC.0000000000005056. PMID: 40153564.