Strength for running: studied methods and protocols
What was measured
The systematic review by Blagrove and colleagues included 24 studies of runners with at least 6 months of experience, with interventions of at least 4 weeks and a control group that only ran. Running economy was measured in 20 studies and generally improved by 2-8% compared with controls, though not always. Time trials between 1.5 and 10 km and speed qualities also tended to improve. VO₂max, velocity at VO₂max, lactate and body composition generally did not change. Methodological quality was moderate (PEDro 4-6 out of 10).1
An umbrella review (17 reviews) confirms the effect on running economy and no significant change in VO₂max, but notes that many of the reviews had low or critically low confidence.3
The method families, kept separate
Llanos-Lagos and colleagues (studies up to November 2022) compared methods on running economy. Programmes lasted from 6 to 24 weeks, with one to four sessions per week.2
| Method | Definition used | Effect on running economy |
|---|---|---|
| High loads | at least 80% of 1RM | Small improvement. Larger at higher speeds and in those with higher VO₂max. |
| Plyometrics | jumps and bounds | Small improvement, seen at speeds up to 12 km/h. |
| Combined methods | two or more methods | Moderate improvement. Low certainty of evidence. |
| Submaximal loads | 40-79% of 1RM | No improvement versus controls. |
| Isometrics | static contractions | No improvement versus controls. |
Certainty of evidence was moderate for high loads, submaximal loads, plyometrics and isometrics. This does not show that methods without an effect are useless for other goals: it only measures running economy. An earlier review by Rønnestad and Mujika says running economy improves with both heavy and explosive strength work in trained runners.4
How the protocols were built
Ranges taken from the studies in the Blagrove review. They are tested protocols, not recommendations.1
| Type | Prescription in the studies |
|---|---|
| Heavy strength | 2-6 sets of 3-10 repetitions per exercise, at loads above 70% of 1RM or to failure. |
| Plyometrics | 1-6 exercises, 1-6 sets of 4-10 repetitions, 30 to 228 ground contacts per session. |
| Sprints | short distances (20-150 m), 4-12 sets at maximal intensity. |
| Frequency | the review's conclusions say two or three sessions per week with a variety of modalities are likely to help. |
Most studies applied progressive overload and some used periodised models. These are pooled ranges: they are not a typical week and do not say which combination is best.
Limits
- Studies vary a lot in level, duration and method. The same review warns that general recommendations should be applied with caution.1
- The outcomes are running economy and time trials up to 10 km. An effect on the marathon is not shown.
- None of these sources says when to stop near a race, or how to place strength next to a threshold week. For interference with aerobic work see Strength for runners and cyclists.
- Technique and progression need to be learned with competent help. The Wolf Lab exercise catalogue is a list, not an execution guide.
Sources
- Blagrove, Howatson, Hayes. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Medicine, 2018. Full text (PMC)
- Llanos-Lagos et al. Effect of strength training programs in middle- and long-distance runners' economy at different running speeds: a systematic review with meta-analysis. Sports Medicine, 2024. PubMed. Abstract read.
- Ramos-Campo et al. The effect of strength training on endurance performance determinants in middle- and long-distance endurance athletes: an umbrella review. Journal of Strength and Conditioning Research, 2025. PubMed. Abstract read.
- Rønnestad, Mujika. Optimizing strength training for running and cycling endurance performance: a review. Scandinavian Journal of Medicine & Science in Sports, 2014. PubMed. Abstract read.
Sources rechecked on 28 October 2026.