Does Strength Training Really Improve Your Running Economy? A Critical Look at the Latest Meta-Analysis | Find Your Stride | Edinburgh Podiatrist

Introduction

In the world of endurance running, improving your performance doesn’t just come from piling on miles. A growing body of evidence suggests that strength training (when done right) can be a game-changer. A recent systematic review and meta-analysis published in Sports Medicine (2024) by Llanos-Lagos et al. adds to this conversation by analyzing how different strength training modalities affect running economy (RE) in middle and long-distance runners.

But while the headline findings sound promising, a closer inspection reveals some important caveats worth considering before you rework your training schedule.

A growing body of evidence suggests that strength training can be a 'game-changer' for runners

🧪 What Was Studied?

This meta-analysis looked at 31 controlled trials involving 652 runners of varying ability levels (from moderately trained to elite). The goal? To compare how high-load strength training, plyometrics, isometrics, submaximal load training, and combined methods influence running economy across different speeds. Running economy (RE) defined as the energy demand at submaximal speed is one of the best predictors of endurance performance. Improvements in RE mean less energy is used for a given pace, which translates into better race times.

📊 Key Findings

• High-Load Strength Training (HL) (≥80% 1RM) showed small but significant improvements in RE, especially at higher speeds and in runners with high VO₂max.

• Plyometric Training (PL) was effective but only at slower speeds (≤12 km/h). The effect size was small but statistically significant.

• Combined Strength Training Methods (e.g., HL + PL) showed moderate improvements, suggesting that targeting different neuromuscular systems might offer synergistic benefits.

• Submaximal Load (SL) and Isometric Training (ISO) had no significant impact on RE when compared to control groups.

🧠 What This Means for Runners

If you’re a competitive or highly trained runner, the findings point towards two actionable insights:

1. High-load strength training, done correctly can improve your RE and help you maintain speed more efficiently, particularly in race conditions.

2. Plyometric training may be more effective if you’re new to strength training or typically run at slower paces (e.g., recreational runners or those training for their first 10K).

Importantly, low-resistance strength training (e.g., bodyweight circuits) doesn’t appear to help RE much at all, despite being popular among runners wary of the gym.

🕵️‍♀️ But Here’s the Catch…

While the analysis is thorough, it’s not without limitations:

• The quality of evidence varies. Using the GRADE criteria, most strength training interventions had moderate to low certainty, due to study bias and heterogeneity.

• The “combined methods” group was particularly underpowered, making those moderate effect sizes less reliable than they appear.

• There was no consistent protocol across studies. Strength programs differed in duration (6–24 weeks), frequency (1–4 sessions/week), and exercises used, so it’s hard to pinpoint which exact programs work best.

• Running economy was measured at different speeds and with different units (oxygen cost vs calorie cost). This methodological inconsistency makes some of the comparisons a bit shaky.

• There’s still debate over the optimal speed at which to measure RE. The authors tried to account for this, but it remains a major confounding variable.

Takeaway for Your Training Plan

💡 If you’re aiming to improve race performance, especially for events 1500m and up, consider adding high-load strength work (think heavy squats, deadlifts, and split squats at ≥80% of your 1-rep max) 2–3x per week for 8–12 weeks.

💡 Pair it with plyometric exercises (like jump squats, bounding, and hurdle hops) for lower-speed efficiency and to round out your neuromuscular gains.

❌ Skip the low-load/high-rep gym routines or generic “runner strength circuits” if you’re focused on maximizing efficiency, they don’t seem to deliver tangible improvements in RE.

⚖️ Final Verdict

Llanos-Lagos et al.’s review is one of the most comprehensive efforts to date in understanding how strength training affects endurance performance. The bottom line? Not all strength training is created equal. For performance-focused runners, lifting heavier might be the missing piece of your training puzzle.

But as always, the best program is the one you can stick with, helps you avoid injury, and integrates well into your overall training cycle.

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