Strength & MobilityStrong evidenceStrength Programming
A minimum effective dose of heavy strength training, not high training volume, drives most of the running-economy and endurance-performance benefit
Interpretation
Berryman et al.'s meta-analysis confirms strength training improves middle- and long-distance performance and running economy without the added muscle mass compromising endurance capacity — and this benefit shows up without requiring large training volumes, consistent with a minimum-effective-dose framing rather than 'more is better.'
Practical implication
Programming should prioritize 1-2 focused, heavy-load strength sessions per week over higher-volume strength blocks that compete for recovery capacity with endurance training.
Sources
1 source, independently verified.
Systematic review
Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis ↗Berryman N, Mujika I, Arvisais D, Roubeix M, Binet J, Bosquet L · 2018 · International Journal of Sports Physiology and Performance
IJSPP 13(1):57-63. Meta-analysis confirming strength training improves middle- and long-distance running performance and running economy, without the added muscle mass compromising endurance capacity.