Improving Running Performance | Plyometric or Isometric Strength Training? | Find Your Stride | Edinburgh Podiatrist

Purpose

The primary objective of the study conducted by Danny Lum et al. (2021) was to investigate the comparative impacts of isometric strength training (IST) and plyometric training (PT) on endurance running performance. As the popularity of various training modalities continue to grow and evolve among endurance athletes, understanding their efficacy in improving specific performance metrics is critical for optimising training regimens. This randomised controlled trial aims to illuminate the potential benefits associated with each training approach, thereby informing athletes, coaches, and sport scientists.

Isometric strength training emerged as particularly advantageous to running economy

Methods

A cohort of twenty-six endurance runners, comprised of both male and female participants, engaged in this study. The demographic characteristics included an average age of 36 ± 6 years, a stature of 1.69 ± 0.05 m, and body mass of 61.6 ± 8.0 kg, with a VO2 max of 50 ± 5.8 ml•kg -1. Initially, each participant underwent a series of baseline assessments that included the countermovement jump (CMJ), isometric mid-thigh pull (IMTP), a 2.4 km run time trial, a running economy test (RE), and a graded exercise test. Following these measurements, the participants were randomly allocated into three groups: a control group (CON), a plyometric training group (PT), and an isometric strength training group (IST). Over a six-week period, each group participated in their respective training programs twice weekly while maintaining their regular running routines. After the intervention period, the same set of baseline tests was repeated to evaluate the effects of the training protocols.

Results

The statistical analysis revealed significant interactions and main effects across various performance metrics following the training intervention. Notably, the combined effects of time and group demonstrated meaningful improvements in 2.4 km run time trial, maximal aerobic speed, and IMTP relative peak force, favoring the PT and IST groups. Furthermore, a significant main effect for time was observed for additional metrics including the 2.4 km interval time, and running economy. The findings underscore the positive influence of both training modalities on running performance and physiological parameters.

Conclusion

In summary, the findings of this randomised controlled trial indicate that both plyometric training and isometric strength training yield beneficial effects on endurance running performance. Although both modalities significantly improved various performance indicators, isometric strength training emerged as particularly advantageous to running economy. These insights provide valuable evidence for athletes and coaches in formulating effective training strategies aimed at optimising endurance performance. As such, integrating both IST and PT into training regimens may prove to be a highly effective approach for endurance athletes seeking to boost their performance metrics.

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