Running is more than just putting one foot in front of the other. To truly excel and stay healthy, runners need to consider various factors, including strength training, breathing techniques, nutrition, and pacing strategies. This article dives into recent research to provide actionable insights for improving your running performance and overall durability. We’ll cover how strength training enhances endurance, the role of breathwork, the potential benefits of beetroot extract, crucial dietary considerations to prevent injuries, the impact of pacing on efficiency, and the importance of physiological resilience.
Strength Training Makes Runners More Durable
Strength training isn’t just for bodybuilders; it’s a crucial component for runners looking to enhance their performance and durability. A study from Loughborough University demonstrated that runners who incorporated strength training into their routine saw significant improvements in running economy and high-intensity performance. The research, involving 28 well-trained male runners, compared a group that continued their usual endurance training with one that added twice-weekly strength sessions, including squats, leg presses, calf raises, and plyometrics.
The results were compelling. After 10 weeks, the strength-trained group maintained better running economy as fatigue set in. Specifically, running economy improved by 2.1% at 90 minutes, whereas it worsened by 0.6% in the endurance-only group. Moreover, the strength-trained runners showed a 35% improvement in time to exhaustion, compared to an 8% decline in the endurance-only group. This suggests that strength training not only improves efficiency but also enhances the ability to sustain high-intensity efforts on fatigued legs.
“Strength training improves running economy at 90 minutes during a sustained running test,” as evidenced by the study’s findings. This improvement translates to better durability and the ability to finish races stronger.
Actionable Advice: Incorporate two strength sessions per week, focusing on maximal strength exercises (squats, leg press, calf raises at 80-90% 1RM) and plyometrics (drop jumps, bounds, and hops). Keep these sessions short (around 45 minutes) and separate from key running workouts to avoid excessive fatigue.
Can You Breathe Your Way to Better Performance?
Breathwork is gaining popularity in endurance training, but does it live up to the hype? A recent study explored whether a four-week breathwork protocol could improve running performance in recreational runners. The researchers divided 16 runners into a breathwork group, which added daily breathing exercises and nasal-only breathing during low-intensity training, and a control group that followed the same running program without breathwork.
While the breathwork group saw an 11.7-second increase in breath-hold time compared to the control group’s 1.9-second improvement, there was no significant difference in VO₂max or running economy between the groups. Both groups improved their VO₂max by about 3%, likely due to the running program itself. The study concluded that while breathwork may increase breath-hold time, it doesn’t necessarily translate to improved endurance performance.
Actionable Advice: If you’re interested in increasing breath-hold time or experimenting with CO₂ tolerance, breathwork may be worth exploring. However, if your primary goal is to enhance endurance performance, focus on high-quality running workouts instead of breath training.
Is Beetroot Extract a Performance Enhancer?
Beetroot is often touted as a performance-enhancing supplement due to its high nitrate content. But what about betalains, the bioactive pigments found in beetroot? A study investigated whether a betalain-rich concentrate, without the usual nitrate boost, could improve running economy, VO₂max, and recovery after a hard effort. The study involved 17 male recreational runners who consumed either 100 mg of betalain-rich concentrate or a placebo before completing running sessions.
The results showed that while oxygen consumption during running was similar between the two conditions, runners who took the beetroot concentrate had a lower heart rate at 80% of VO₂max and a lower max heart rate. They also reported a lower perceived effort at 60% of their VO₂max and had higher muscle oxygenation post-exercise. However, there was no improvement in post-exercise lactate clearance.
Actionable Advice: Unlike nitrate-rich beetroot supplements, beetroot concentrate alone may not significantly improve running economy or VO₂max. However, the lower heart rate and improved post-exercise oxygenation suggest potential cardiovascular and recovery benefits, making it worth trying if you’re training hard and struggling with recovery or soreness.
A Diet Lacking These Two Nutrients Ups Injury Risk
Diet plays a crucial role in injury prevention for runners. A systematic review and meta-analysis of 15 observational studies, including 5,942 runners, explored the connection between diet, disordered eating risk, and running injuries. The review examined macronutrient intake, micronutrient intake, total energy intake, dietary patterns, disordered eating risk, and injury risk.
The findings revealed that female runners with lower total energy and fat intake had a significantly higher injury risk. They consumed approximately 450 fewer kcal/day and 20g less fat/day compared to uninjured runners. Inadequate energy and fat intake were linked to an increased risk of both bone stress injuries and general running-related injuries. Additionally, runners of both sexes with lower dietary fiber intake had a higher risk of bone stress injuries.
“Female runners with a lower intake of fat had higher rates of sustaining a running-related injury,” highlighting the importance of proper fueling, especially for women.
Actionable Advice: Prioritize comprehensive nutrition to prevent injuries. Ensure adequate intake of energy, fat, and fiber, especially if you’re a female distance runner. If you’re constantly dealing with injuries, evaluate your diet to ensure it supports your training demands.
Fluctuating Your Pace During a Race is Making You Slower
Consistency is key when it comes to marathon racing. A study comparing constant vs. fluctuating pacing during a 10K run confirmed that pacing consistency matters. Researchers had 10 male endurance runners complete two 10K treadmill trials: one at a constant speed and another at a fluctuating speed, simulating the surges and slowdowns that often occur in races.
While finishing time was identical in both trials, fluctuating pacing significantly increased blood lactate levels, indicating a greater reliance on anaerobic metabolism and increased fatigue. Oxygen utilization and breathing rate were also higher in the fluctuating pace trial, demonstrating that this racing method is less efficient.
Actionable Advice: Avoid unnecessary fluctuations in speed during races, especially those longer than a 5K. Stick to a plan and resist the urge to surge too early. Pacing control is crucial for running efficiently and finishing strong.
Physiological Resilience: The Missing Piece in Endurance Performance?
Beyond VO₂ max, lactate threshold, and running economy, physiological resilience—an athlete’s ability to resist functional decline during prolonged effort—may be a crucial factor in endurance performance. Physiological resilience refers to how well an athlete maintains their aerobic capacity, economy, and metabolic efficiency over time.
Training strategies to enhance resilience include high training volume over years, long runs with progressive efforts, workouts at race pace or faster, strength and plyometric training, and carbohydrate intake during exercise. Athletes who maintain remarkable consistency in marathons, like Eliud Kipchoge, exemplify high resilience.
Actionable Advice: Incorporate strategies to train physiological resilience. Include long runs where pace increases over time, workouts at or above race pace, strength training, and proper carbohydrate fueling during prolonged exercise.
Conclusion
Improving running performance and staying healthy requires a holistic approach that encompasses strength training, mindful breathing, strategic nutrition, consistent pacing, and building physiological resilience. By incorporating these elements into your training regimen, you can enhance your durability, prevent injuries, and achieve your running goals.
Remember, strength training improves running economy and high-intensity performance, breathwork may increase breath-hold time, beetroot concentrate offers potential cardiovascular and recovery benefits, proper nutrition prevents injuries, consistent pacing enhances efficiency, and physiological resilience is key to maintaining performance over time. Embrace these strategies to run longer, run healthier, and achieve your personal best.