The Effects of Strength Training on Endurance Performance

This report explores the effects of strength training on endurance performance, specifically in relation to running efficiency and muscle power. It discusses the positive impact of strength training on running performance and the determinants of running performance in female endurance athletes. The report also examines the effects of strength training and endurance training order on running economy and performance. Overall, strength training is found to enhance endurance performance and improve muscle strength.

The effects of strength
training on endurance
performance
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Table of Contents
INTRODUCTION...........................................................................................................................3
DISCUSSION..................................................................................................................................3
CONCLUSION................................................................................................................................3
REFERENCES................................................................................................................................5
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INTRODUCTION
Strength training can also be termed as resistance training in which physical activities
such as exercise are mostly designed to improve muscle fitness. Therefore the basic principle is
to overload or load the muscle so that it can easily adapt to get stronger and stronger. Regular
strength helps individuals to prevent itself from natural loss of lean muscle mass that come with
aging. So, overall it is important for regular fitness and protects individuals from several health
issues such as obesity, heart condition or arthritis (Pritchard, and et..al., 2019). Thus, it is
important to note that only body builder lifting weight in a gym is not strength training but it is
much more than that. A whole day need to be given by individuals in order to allow body to
rebuild and recover muscle tissue from the stimulus of resistance or lifting. Effect of
performance endurance and strength or plyometric training concurrently on running economy
and performance states that ability of individuals to run long distance dependent on various
physiological and biomechanical factors. Therefore, for individuals that are taking training of
strengthening their endurance for many years might not be possible for them self to improve
their VO2. This report will discussed about key points or literature such as effects of heavy
strength training on running performance and determinants of running performance in female
endurance athletes. It has also covered related to effect of strength training and endurance
training order on running economic and performance. It has also included strength and weakness
regarding methodologies of studies within PICO table then compare and contrast between
relation to their methodology and finding (Lum, 2016).
DISCUSSION
It has been discussed from literature review that there is positive impact of strength training
of endurance training on same day (Vikmoen, and et..al., 2017). This is because it increase
muscle energy which allow in running more kilometers. However, the impact remain no longer
same on next day. It reduces energy of muscles. Moreover, It if found that variability in running
gait cycle is more for non runners as compared to those who were experience in it. But strength
training may cause detrimental effects on running performance in 24 hours if combined with
moderate and intensive training session. Moreover, it has analysed that heavy strength training
given to female athlete did not effect on their endurance performance. They were able to perform
and run normal. However, running performance is affected when body mass increases. As
critiqued by Vikmoen, and et..al., (2016), endurance performance is improved by increasing
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muscle power. There is no clear evidence whether strength training improve jump performance
or not. But it can be attained with help of strength training. Also, it is discussed that strength
training on running economy bring change in stiffness of muscle or tendons in leg. There is
more energy stored in patellar tendon in stance and this increases muscle power and efficiency.
The strength training performed prior to endurance training causes greater attention in running
performance assessed within one day later than endurance training performed prior to sit.
Besides that, as said by Pritchard, and et..al., (2019), it is discussed neuromuscular factor is
determinant in endurance performance. it is because there is positive relation between RFD and
running economy. There was increase in RFD after strength training. On contrary it is found that
there is no improvement in RE but only muscular strength. Also, there was decrease in running
volume after training. So, training does not effect on endurance performance in positive as well
as negative way
But it is argued by Lum, (2016), heavy strength training given to female athlete
improve their running and cycling performance. this was done after measuring performance. it
also improve muscle strength. The psychological response from training is that it results in
fatigue in athletes and reduces their power. In male athlete after 5 min test done it was found that
strength training improved endurance training as well. Improvements in both cycling and
running performance is related to typical adaptations to heavy strength training such as increased
muscle mass. It also rely on stiffness of leg, force and neuromuscular characters. Moreover, it is
discussed that there is no changes found in hormones due to strength training. There is also
impact on muscle power as it becomes weak by doing more training. This reduces metabolism of
athlete as they are not able to run far long at same efficiency and speed. It may cause detrimental
effects on running performance in 24 hours if combined with moderate and intensive training
session
As said by Giovanelli, and et..al., (2017), the training strategy improve performance in
aerobic irrespective of level of athlete. Alongside, maximal strength is improved by giving
explosive weight training. This is beneficial in improving maximum strength in explosive
strength training. Thus, middle and long distance athlete aerobic fitness improved through
strength training.
It has been evaluated that strength of methodology used in most studies was that
quantitative research was conducted in which relationship was identified between strength
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training and its impact on endurance performance. Besides that, the participants that were taken
were male and female athletes. Another strength was that a training session was conducted to
measure performance of athlete in strength training and running. SPSS was used as data analysis
technique and various tests were conducted to find out relationship in it. Along with that, impact
on muscle and legs were identified as well. In addition, impact on running performance and
economy were also determined in studies. However, weakness of methodology in studies was
that no qualitative research was done to gather secondary data regarding topic. Another weakness
is that it only included athletes and not normal people. Besides that, the sampling method used in
it was not proper. It does no defined age of athlete in it. Also, no secondary data method was
used in it to collect previous data (Kelly, Burnett, and Newton, 2008).
It is found that in all studies research design applied was same that is positivism
philosophy was used. This enabled in determining relationship between effect of training on
endurance performance. Besides that, research approach used was same that is deductive as
hypothesis was developed. Also, sampling method used was random that allowed in gathering
relevant data and info. As stated by ( in most studies the methodology used in quantitative. Also,
SPSS analysis is done to determine relationship between impact of training on endurance
performance. However, in few studies qualitative methodology was used and thematic analysis
was done by analyzing articles of various authors (Doma, and Deakin, 2013).
However, findings of most studies revolves around having positive affect of strength
training on endurance performance. it shows that there is increase in running efficiency and
performance with training. Also, athletes muscle power and stiffness improves as well. there is
improvement in running performance as well. But few studies state that there is negative affect
as well of training as it can led to injury and there is no improvement in running efficiency but
only muscle strength increases. Moreover, improvement remain only for same day and not other
day (Doma, and Deakin, 2013).
The outcomes of studies are applicable to athletes who are engaged in sports and also on
coach or trainer who provide training to athletes. It will enable them to analyse effect of strength
training on endurance performance of athletes. Also, they will determine effect on running
performance and efficiency on athlete and how muscle power is increased. The athletes can also
evaluate effect of training so that they can improve their performance through it (Berryman, and
et..al., 2018).
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CONCLUSION
From the above report or analysis it can be concluded that strength training is beneficial for
each and every individual as it lead to increase in lean muscle mass or prevention of its loss,
reduce risk of osteoporosis and contribute in high weight loss or maintenance for better health in
future. It is also beneficial as it lowered risk of injuries and strengthen muscle to perform
everyday task or activities in best possible manner. There are several examples of strength
exercise which could be fruitful for individuals such as resistance bands, using body weight for
resistance like doing crunches, leg squats and push- up against wall. It has been learned from
above discussion that heavy strength training contributes in improving running and cycling
performance. Most of the athletes that belong to middle and long distance competition are
effectively trained and their overall performance has improved through continuous low to-
moderate- intensity. From the above discussion, it can also be summarised that effect of strength
training on three kilometre performance in recreational women endurance runners. Such as
traditionally, runner never performed strength training in order to improve their overall
performance. It has been found out that strength training has resulted in increase muscle
hypertrophy and motor unit recruitment but decrease mitochondrial volume. So, overall it can be
summarised from above analysis that strength training contribute in endurance performance or
enhance muscle strength to complete particular task.
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REFERENCES
Books and journals
Berryman, N. and et..al., 2018. Strength training for middle-and long-distance performance: a
meta-analysis. International Journal of Sports Physiology and Performance, 13(1),
pp.57-64.
Doma, K. and Deakisn, G.B., 2013. The effects of combined strength and endurance training on
running performance the following day. International journal of sport and health science,
p.201230.
Doma, K. and Deakin, G.B., 2013. The effects of strength training and endurance training order
on running economy and performance. Applied Physiology, Nutrition, and
Metabolism, 38(6), pp.651-656.
Giovanelli, N., and et..al., 2017. Effects of strength, explosive and plyometric training on energy
cost of running in ultra-endurance athletes. European Journal of Sport Science, 17(7),
pp.805-813.
Kelly, C.M., Burnett, A.F. and Newton, M.J., 2008. The effect of strength training on three-
kilometer performance in recreational women endurance runners. The Journal of Strength
& Conditioning Research, 22(2), pp.396-403.
Lum, D., 2016. Effects of performing endurance and strength or plyometric training concurrently
on running economy and performance. Strength and Conditioning Journal, 38(3), pp.26-
35.
Pritchard, H.J., and et..al., 2019. Higher-versus lower-intensity strength-training taper: effects on
neuromuscular performance. International Journal of Sports Physiology and
Performance, 14(4), pp.458-463.
Vikmoen, O., and et..al., 2016. Effects of heavy strength training on running performance and
determinants of running performance in female endurance athletes. PLoS One, 11(3),
p.e0150799.
Vikmoen, O., and et..al., 2017. Heavy strength training improves running and cycling
performance following prolonged submaximal work in well‐trained female
athletes. Physiological reports, 5(5), p.e13149.
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APPENDIX
PICO question
P Athletes
I strength training
C no strength training
O Endurance performance
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