2016 Jul;116(7):1331-41. doi: 10.1007/s00421-016-3356-4. Epub 2016 May 14.

Effect of speed endurance and strength training on performance, running economy and muscular adaptations in endurance-trained runners.

Abstract

PURPOSE:

To investigate the effects of combined strength and speed endurance (SE) training along with a reduced training volume on performance, running economy and muscular adaptations in endurance-trained runners.

METHODS:

Sixteen male endurance runners (VO2-max: ~60 ml kg(-1) min(-1)) were randomly assigned to either a combined strength and SE training (CSS; n = 9) or a control (CON; n = 7) group. For 8 weeks, CSS replaced their normal moderate-intensity training (~63 km week(-1)) with SE (2 × week(-1)) and strength training (2 × week(-1)) as well as aerobic high (1 × week(-1)) and moderate (1 × week(-1)) intensity training with a reduction in total volume of ~58 %, whereas CON continued their training (~45 km week(-1)).

RESULTS:

In CSS, 400-m and Yo-Yo intermittent recovery test performance was improved by 5 % (P < 0.01) and 19 % (P < 0.001), respectively, during the intervention period. Maximal aerobic speed was 0.6 km h(-1) higher (P < 0.05), and maximal activity of lactate dehydrogenase subunits 1 and 2 was 17 % (P < 0.05) higher after compared to before the intervention period. Time to exhaustion and peak blood lactate during an incremental treadmill test was 9 % (P < 0.05) and 32 % (P < 0.01), respectively, higher and expression of Na(+)-K(+) pump β1 subunit was 15 % higher (P < 0.05) after compared to before the intervention period. 10-K performance, maximum oxygen uptake and running economy were unchanged. In CON, no changes were observed.

CONCLUSIONS:

Adding strength and speed endurance training, along with a reduced training volume, can improve short-term exercise capacity and induce muscular adaptations related to anaerobic capacity in endurance-trained runners.

KEYWORDS:

High-intensity training; Muscle ion transport proteins; Pulmonary oxygen uptake; Resistance training

Analysis By Dr. Mark Rathjen PT DPT CSCS

At CORE physical therapy and sports performance, we always utilize the greatest and latest in research techniques. Overall, this article will states the benefit of cross training for endurance athletes and runners competing in endurance events.

All of our athletes that are involved in recreational activities, including endurance sports, routinely cross-train here in our Omaha clinic to increase their strength. Their strength training is much different that for power or strength sports however. We must continue to differentiate the type of training needed for the type of athlete we are working with, and the goals they have for performance.

Rep schemes and training volume during off season will focus on strength building without building muscle size, or at least minimizing it. In season training will strike a delicate balance of endurance training volume and maintenance strength training to still allow full recovery.

A strength coach well versed in coaching athletes for both strength sports and endurance sports is a vital competent to performance, injury prevention and a long career of competition.

This is who we are, this is what we do.

https://www.ncbi.nlm.nih.gov/pubmed/27179795 orignal article link.