I recently had a distance running coach approach me about strength training for his athletes. This led me to question what type of strength is required for distance running. It’s been a while since I’ve read the literature but I do remember that several studies showed an increase in running performance and an improved in running economy (which might be the cause of the improved performance). Is it reasonable to think that the increased running economy could be caused by an increase in eccentric strength of the leg muscles? My thought is that an increased eccentric strength would allow the muscles to maintain active tension thus allowing the tendons to generate more elastic “free” energy which would improve running economy. Is there another possible mechanism at work?
There are a number of force production improvements that tend to increase running speed, one of which is eccentric lengthening of the hamstrings, yes. That being said, I don’t think that much of the improvement from RT comes from viscoelastic properties of the tendons in endurance events. Sprint events, sure.
Increased force production coupled with improvements in cardiorespiratory fitness = better running.
The idea came from reading one of Beardsley’s articles about how increasing hamstring active stiffness (eccentric strength) enhances sprinting. He was specifically talking about how this applies to the swing phase of sprinting. He mentioned that by maintaining the length of the muscle as the entire muscle-tendon unit lengthens more elastic energy is stored in the tendon and leads to a more efficient force application. It seems like this would also apply to distance running and could improve running economy. If the leg muscles involved in the gait of distance running resist lengthening then the tendon is able to store more energy that can then be used to propel the body.
I guess my question is what kind of force production leads to better running. Would it be fast force production during muscle shortening? This could improve stride length. I view distance running as a long series of submaximal force applications at relatively short muscle lengths.
I know distance running may not be your area of interest or expertise. Do you have any recommended resources that discuss how to strength train for distance running? I was thinking of having these runners train twice per week, ideally after a day of rest or an easy run. I would have them do quarter squats using 3-5 sets of 3-5 reps at an RPE of 7-8. I was also going to include trap bar jumps, 3-5 sets of 3-5 reps. And some hip flexor exercises. I want keep the volume low to not interfere with their running. I want the intensity to be high enough to increase strength and tendon adaptations.
Thanks for your time. I have not signed up for your St. Louis seminar but I’m hoping I can rearrange my schedule to do so. You guys do great work!