Effects of 20 Weeks of Endurance and Strength Training on Running Economy, Maximal Aerobic Speed, and Gait Kinematics in Trained Runners
Objective: This study aims to evaluate the effects of a 20-week endurance and strength training program on running economy and physiological, spatiotemporal, and neuromuscular variables in trained runners. Methods: A total of 18 runners (13 males and 5 females) completed a running economy test (2 bo...
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| Main Authors: | , , , , , |
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| Format: | Article |
| Language: | English |
| Published: |
MDPI AG
2025-01-01
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| Series: | Applied Sciences |
| Subjects: | |
| Online Access: | https://www.mdpi.com/2076-3417/15/2/903 |
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| Summary: | Objective: This study aims to evaluate the effects of a 20-week endurance and strength training program on running economy and physiological, spatiotemporal, and neuromuscular variables in trained runners. Methods: A total of 18 runners (13 males and 5 females) completed a running economy test (2 bouts of 5 min at 3.06 m·s<sup>−1</sup> for females and at 3.61 m·s<sup>−1</sup> for males) and a graded exercise test (5 min at 2.78 m⋅s<sup>−1</sup>, with speed increasing by 0.28 m⋅s−1 every 1 min until volitional exhaustion). During the training program, the participants completed different low-intensity continuous running sessions, high-intensity interval running sessions, and auxiliary strength training sessions. Results: Running economy, measured as oxygen cost and energy cost, increased by 4% (<i>p</i> = 0.011) and 3.4% (<i>p</i> = 0.011), respectively. Relative maximal oxygen uptake (VO<sub>2max</sub>) increased by 4.6%. There was an improvement in the speed associated with the first (VT<sub>1</sub>) and the second ventilatory threshold and with the maximal aerobic speed by 9.4, 3.7, and 2.8% (<i>p</i> = 0.000, <i>p</i> = 0.004, and <i>p</i> = 0.004, respectively). The %VO<sub>2max</sub> value of VT<sub>1</sub> increased by 4.8% (<i>p</i> = 0.014). Conclusions: These findings suggest that a 20-week endurance and strength training program significantly improves performance and physiological factors without changing the runner’s biomechanics. |
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| ISSN: | 2076-3417 |