Zanini Michele, Folland Jonathan P, Wu Han, Blagrove Richard C
School of Sport, Exercise, and Health Sciences; Loughborough University, Loughborough, UNITED KINGDOM.
Med Sci Sports Exerc. 2025 Feb 28. doi: 10.1249/MSS.0000000000003685.
Strength training improves running economy (RE) in a non-fatigued state and performance after prolonged exercise at moderate intensity. However, it is unknown if strength training improves RE durability at marathon race intensity, or high-intensity performance akin to the final stages of a competitive race. This study quantified the effect of a supplementary 10-week strength training program on RE throughout 90 min of running in the heavy-intensity domain, and subsequent fatigued performance in runners.
Twenty-eight well-trained male runners (maximal oxygen uptake (V̇O2max) 58.6 ml·kg-1·min-1; 10 km 39:02 mm:ss) were performance-matched and randomly assigned to a habitual running-only control (E; n = 14) or supplementary strength training group (E + S; n = 14) that performed maximal strength and plyometric training twice weekly for 10 weeks. Before the training, participants performed a 90 min run at 10% Δ between lactate threshold 1 and 2 (13.1 ± 1.4 km/h, 79.7% V̇O2max). RE, quantified as oxygen cost (ml·kg-1·km-1), was recorded at 15 min intervals during the run, immediately thereafter, participants ran a time to exhaustion (TTE) at 95% pre-test V̇O2max (16.1 ± 1.6 km/h). The 90 min run and TTE were repeated after the training intervention.
A large interaction effect of training x group x run time was found for RE (p = 0.003, ηp2 = 0.13), with E + S improving vs E at 90 min (-2.1% vs +0.6; p = 0.04). For TTE, a large group x training interaction effect was detected (p = 0.004, ηp2 = 0.28), changing by +35% in E + S and -8% in E.
This study demonstrated that adding strength and plyometrics training to a programme of endurance running improved RE durability and substantially increased high-intensity TTE at the end of a 90 min run in the heavy intensity domain in well-trained male runners.
力量训练可提高非疲劳状态下的跑步经济性（RE）以及中等强度长时间运动后的运动表现。然而，力量训练是否能提高马拉松比赛强度下的RE耐久性，或类似于竞技比赛最后阶段的高强度运动表现，目前尚不清楚。本研究量化了为期10周的补充力量训练计划对高强度领域90分钟跑步过程中RE的影响，以及对跑步者随后疲劳状态下运动表现的影响。
28名训练有素的男性跑步者（最大摄氧量（V̇O2max）为58.6 ml·kg-1·min-1；10公里跑成绩为39:02 mm:ss）根据运动表现进行匹配，并随机分为仅进行习惯性跑步的对照组（E组；n = 14）或补充力量训练组（E + S组；n = 14），后者每周进行两次最大力量和增强式训练，为期10周。在训练前,参与者以乳酸阈值1和2之间10%的差值进行90分钟跑步（速度为13.1 ± 1.4 km/h，79.7% V̇O2max）。跑步过程中每隔15分钟记录一次以氧气消耗（ml·kg-1·km-1）量化的RE，随后，参与者在95%的测试前V̇O2max（16.1 ± 1.6 km/h）下进行力竭时间（TTE）测试。在训练干预后重复进行90分钟跑步和TTE测试。
发现训练×组×跑步时间对RE有显著的交互作用（p = 0.003，ηp2 = 0.13），90分钟时E + S组的RE改善程度优于E组（-2.1% 对 +0.6；p = 0.04）。对于TTE，检测到显著的组×训练交互作用（p = 0.004，ηp2 = 0.28），E + S组增加了35%，E组减少了8%。
本研究表明，在耐力跑步训练计划中增加力量和增强式训练，可提高RE耐久性，并显著增加训练有素的男性跑步者在高强度领域90分钟跑步结束时的高强度TTE。
