Running Economy and Strength Training

How Resistance Training Fuels Faster Running.

Running is fun. Well, it should be!

The marathon world record has been in a state of absolute upheaval recently. We saw the barrier finally fall in a sanctioned race, with Sebastian Sawe’s historic sub-two-hour performance at the London Marathon.

Inevitably, the media “buzz” almost always centres on the footwear—the latest iterations of Advanced Footwear Technology (AFT). Internet forums and blog sites are awash with debates on carbon plates and “super foams.” I believe it is great that these milestones have led to further discussion regarding technology in performance. However, in my opinion, focusing solely (pardon the pun) on the shoe is short-sighted. It fails to pay enough respect to the gruelling training and sheer dedication these athletes place on their conditioning.

While the Adidas Adizero Adios Pro Evo 3 shoes used in these record-breaking runs are an engineering feat—weighing a staggering 97 grams and offering a significant boost in running economy—for the recreational to sub-elite runner, you may be missing one of the most accessible, yet effective interventions available: Heavy Resistance Training

The Load Factor: Why Heavy Resistance Training is the Key to Running Economy?

In the clinic, I often hear patients say they are “doing some strength work.” However, there is a significant difference between general movement and the specific loads required to elicit physiological change. While various forms of training help, the most consistent improvements in running economy occur when heavy resistance training is combined with plyometric training.

To appreciate why “heavy” is necessary, we must look at the sheer physics of running. When you run, your foot and ankle complex absorb and reapply forces equivalent to 3 to 8 times your body weight with every single strike. If you aren’t training with significant loads, your “springs” simply aren’t prepared for the reality of the load.

To understand how to improve your economy, we must first define what these training tiers look like:

• Muscular Endurance (END): Usually low or no weight with high repetitions (15-20+). While good for general health, this does not induce the maximal muscle activation required for the neuromuscular change needed to boost economy (11).
• Explosive (EXP) or Plyometric Training (PLY): Rapid movements like jumping or hopping. These aim to improve the Stretch-Shorten Cycle (SSC)—the “spring-like” action of your gait (7,8).
• Heavy Resistance Training (RT): This involves moving a large resistance (over 70-80% of your 1-repetition max) for fewer repetitions (3-6 reps). This is the “gold standard” for driving the neuromuscular adaptations that moves the needle on performance.

Interestingly, some research suggests that heavy RT may be more effective at improving the SSC than plyometrics alone (10, 11). This is likely because heavy loads are required to increase the stiffness of the muscle-tendon unit, which is the mechanical foundation of that “spring-like” energy return.

Why Running Economy is the Ultimate Metric?

Think of Running Economy (RE) as the “fuel economy” of your body—the amount of oxygen used to maintain a steady velocity. It is a better predictor of performance than even VO2max (6). A superior RE allows runners with similar aerobic capacities to use less oxygen and maintain a higher velocity for longer (2,7).

Modern sports science also emphasizes “Economy Durability.” This is your ability to maintain efficiency late into a race, such as the 35km mark of a marathon when form typically begins to degrade. Heavy RT acts like a “stiffener” for your mechanics, preventing the energy leaks that lead to late-race fading.

The Science of “Building Better Springs”

The goal of heavy RT is to transform your neuromuscular traits without altering your body composition. Runners often fear “bulking up,” but it is a well-established fact that combining heavy RT with high-volume running improves RE without increasing muscle size or body mass (2,3,4,5).

The primary physiological shifts include:

1. Increased Muscle-Tendon Stiffness: Your tendons behave like rubber bands. Stiffer tendons store and release elastic energy more efficiently, reducing the metabolic cost of every stride (12).
2. Neuromuscular Efficiency: With increased power, your brain recruits fewer motor units to produce the same force. This results in greater relaxation time for the muscle between strides, allowing better blood flow and oxygenation (4,5).
3. Central Nervous System (CNS) Adaptations: Heavy RT improves the CNS’s ability to drive motor neurons more optimally, effectively reducing the “perceived effort” of a given pace.

Considerations for a Runner’s Strength Program

When considering strength programs for runners, we look for a balance between raw force production and running-specific stability. It is often about striking a balance between the “big rocks” and the finer details of running mechanics.

• Compound Movements: Exercises like the Barbell Back Squat or Deadlift are essential components. They allow for the highest possible load, which is necessary for pure strength gains and bone density.
• Unilateral (Single-Leg) Stability: Since running is essentially a series of single-leg hops, programs should include movements like the Bulgarian Split Squat or Single-Leg Calf Raise. These are highly specific to the stability required during the “stance phase” of running and help address side-to-side imbalances.

Practical Implementation for Your Next PB

To see a measurable difference in your PBs, the following framework is recommended:

• Frequency: 2 sessions per week (1 session is generally insufficient to drive adaptation) (1).
• Intensity: Loads must be heavy (>70% 1RM).
• Volume: Aim for 3 to 5 sets of 3 to 6 repetitions per exercise, with 2-4 leg exercises per session. To truly drive neuromuscular adaptation, the load must be challenging for that specific rep range. If you find you can comfortably perform 15 repetitions, the load is not heavy enough!
• The “Time-Poor” Priority: If you are squeezed for time, prioritize heavy resistance over plyometrics. For example, a set of heavy calf raises will likely offer a greater foundational benefit to your economy than pogo jumps. However, for those capable of doing both, a mixture of heavy lifting and explosive movements remains the ideal approach.
• Scheduling: While some athletes prefer “keeping the hard days hard,” the best time to do your strength session is simply when it fits your schedule. Consistency is far more important than the specific time of day.

How Much Will You Improve?

Following an appropriate heavy RT block, RE can improve by 6.5% to 8.1%—a superior effect compared even to “super-shoes” (4,5). In time-trial studies ranging from 3km to 5km, athletes have seen 3% improvements in their times in as little as 6 weeks, without increasing their running mileage at all. Conversely, when heavy RT is stopped, these gains quickly return to baseline, proving that strength is a “perishable” but vital skill (11).

The Bottom Line

“Runner’s love running and only running,” but that is often the path to the treatment table. The biggest risk factor for injury is the repetitive load of running itself. By integrating heavy RT, you aren’t just getting faster; you are becoming more resilient. You are building a chassis that can handle the engine you’re trying to build.

If you’re chasing a PB this season, don’t just look at your feet—look at the squat rack.

Optimize Your Running Performance with the 3D RunLab

If you want to move beyond guesswork and understand the specific mechanics behind your running economy, I invite you to visit the 3D RunLab at Melbourne Foot Clinic.

Using advanced 3D gait analysis, we can accurately measure the physiological and biomechanical factors that dictate your efficiency. We take a deep dive into your stride parameters, identifying how effectively you are utilizing elastic exchange and where “energy leaks” may be slowing you down.

A unique feature of the 3D RunLab is our ability to test and retest under different variables within a single session. We can objectively compare how different shoes or varied running speeds influence your economy and loading patterns. Whether you are a beginner looking to run more comfortably or a seasoned athlete chasing sub-elite or elite performance times, we provide a full clinical screening and a detailed report with actionable data to refine your training and technique.

Book your assessment today and find the “sweet spot” in your gait.

By Kyle Dalmau (B.Pod, MAPodA)

Reference List

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3. Blagrove, R. C., et al. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. Sports Medicine, 48(5), 1117-1149.
4. Denadai, B. S., et al. (2017). Explosive training and heavy weight training are equally effective in improving running economy in endurance athletes: A systematic review and meta-analysis. Sports Medicine, 47(6), 1131-1142.
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9. Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), 603-612.
10. Saunders, P. U., et al. (2004). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465-485.
11. Støren, Ø., et al. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087-1092.
12. Trowell, D., et al. (2020). Effects of strength training on lower-limb muscle-tendon unit properties, muscle architecture and physical performance in distance runners: A systematic review and meta-analysis. Sports Medicine, 50(5), 905-923.