17/12/2025
Why Strength Training Improves Running Economy
Running economy — the oxygen cost of running at a given speed — is a key predictor of performance independent of VO₂max. Research shows that adding strength training to endurance programs improves running economy without necessarily changing VO₂max. 
🔬 What the Evidence Says:
• A controlled trial found that maximal strength training (heavy lifts ~4RM) improved running economy ~5% and increased time-to-exhaustion at maximal aerobic speed — with no change in VO₂max or body weight. 
• A large systematic review & meta-analysis concluded that high-load resistance training and plyometric training both meaningfully improve running economy in middle- and long-distance runners. 
• Heavier resistance training (≥80% 1RM) seems especially effective at higher speeds and in athletes with higher VO₂max, while plyometrics can help at lower speeds. 
💡 Training Takeaways:
✅ Strength training increases neuromuscular force — lowering the relative effort per stride
✅ Better tendon stiffness improves elastic energy reuse
✅ More efficient mechanics → less oxygen cost at race paces
In practice: Supplement 2–3 strength sessions/week with heavy resistance (e.g., squats/deadlifts) + plyometrics to boost economy without gaining mass.
Stronger legs = cheaper oxygen cost = faster running.
