Heavy Weight Training: The Key to Becoming a More Efficient Runner

If your goal is to become a better runner, increasing your running frequency is crucial. However, to enhance your running efficiency, incorporating heavy weight training into your routine is essential. Research indicates that lifting heavier weights significantly improves running economy and overall performance.

Studies show that the most substantial improvements occur when runners train with weights at 90 percent of their maximum capacity, performing 1 to 4 repetitions per set. Effective training doesn't require lengthy sessions; performing 2 to 6 sets, 2 to 4 times per week, is sufficient to see results. Patience is necessary, though, as it typically takes 8 to 10 weeks to notice improvements.

For those hesitant about lifting heavy, the research also suggests that plyometric exercises, such as jump-based workouts, can enhance running performance, although not as effectively as heavy weight training. In summary, while more running is beneficial, heavy weight training is a powerful strategy to boost running efficiency and performance.