Strength Training for Middle and Long Distance Athletes

As I've mentioned before, endurance athletes (runners, triathletes, etc) prefer to stay in their comfort zone when it comes to training: Run, Bike, Swim.  Only when they start to develop overuse injuries do we start to see a change in their own paradigm.  But research continues to trend in one direction for both injury prevention and performance improvements: STRENGTH TRAINING.

A great study came out in the International Journal of Sports Physiology and Performance titled Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis.  The authors (Berryman et al) looked for any net effect on strength training in endurance athletes and performance.  I won't bog into the details, and thankfully Yann Le Muer (@YLMSportScience) put out a great infographic on this particular study.

strength-training-middle-long-distance-perf.png

Key Takeaways

  • Try to get up to near maximal effort
  • Twice a week for 6 months
  • Leads to improved endurance
  • Regardless of skill level/ability

In my experience in the clinic, strength training greatly helps to protect the athlete and increase durability.  Keep in mind that manual therapy, chiropractic, and taping are all key to improve recovery and allow the athlete to maintain their training program.

Make sure to follow @YLMSportScience and myself @ekncdc 

 

Dr. Evan Kahn, DC, DACBSP

Injury Prevention, Strength Training, Performance EnhancementEvan Kahnstrength training, endurance athletes, runners, triathletes, chiropractic, manual therapy