Boost Your Performance: Heavy Resistance vs. Plyometric Training for Runners

In the quest for better running economy and improved race times, runners often seek the most effective training methods. A recent systematic review and meta-analysis by Yuuri Eihara and colleagues provides valuable insights into how heavy resistance training (HRT) and plyometric training (PT) impact running performance.

Understanding Running Economy

Running economy (RE) is a critical factor for distance runners. According to Eihara et al., RE is defined as "the energy demand for a given velocity of submaximal running, and it is determined by measuring the steady-state consumption of oxygen (V̇O2) and the respiratory exchange ratio" (Eihara et al.). Essentially, a better RE means you use less energy at a given pace, allowing you to run faster or longer without fatigue.

Heavy Resistance Training (HRT)

HRT involves exercises that use heavy loads, typically ≥ 70% of one repetition maximum (1RM). Common exercises include squats and leg presses. The goal is to enhance muscle strength and power, which can translate to more efficient energy use during running. Eihara et al. found that HRT can significantly improve running economy by optimizing muscle recruitment and reducing the energy cost of running (Eihara et al.).

Plyometric Training (PT)

PT focuses on explosive movements like jumps and bounds, utilizing the stretch-shortening cycle of muscles to improve power and coordination. Exercises often involve body weight or light weights (≤ 20% of 1RM). This training method enhances the ability to generate force quickly, which can be particularly beneficial for sprint finishes and uphill running (Eihara et al.).

Study Findings

The review included studies on middle- and long-distance runners, as well as cross-country runners, triathletes, and duathletes. It revealed that both HRT and PT are effective in improving running economy and running time trial (RTT) performance. Notably, HRT had a slightly greater impact on RE, but both methods significantly benefited RTT performance (Eihara et al.).

Practical Applications

For runners looking to optimize their training:

1. Incorporate HRT: Add heavy resistance exercises like squats and leg presses to your routine to build muscle strength and improve running economy.

2. Include PT: Integrate plyometric exercises such as box jumps and bounds to enhance explosive power and neuromuscular coordination.

3. Training Duration: Ensure your training program lasts at least four weeks to observe significant improvements, as neuromuscular adaptations require consistent effort over time (Eihara et al.).

By combining both HRT and PT in your training regimen, you can achieve a balanced improvement in both running economy and overall performance. Whether you're aiming for a new personal best or simply seeking to run more efficiently, these training methods offer proven benefits for runners at all levels.

Works Cited

Eihara, Yuuri, et al. "Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis." Sports Medicine - Open, 2024, www.springermedicine.com. Accessed 29 May 2024.