Study Spotlight:
Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes
PMID: 36078489
Key Takeaway:
If you’re still avoiding the weight room, you’re leaving performance improvements on the table.
The Big Picture
This 12-week study compared three training approaches:
Endurance-only (ETG)
Strength-only, running-specific (RSSTG)
Concurrent training (CTG)—strength + endurance on alternating days
The concurrent group won. They improved running economy (RE), VO₂max, anaerobic threshold (AnT), body composition, strength and power — all without sacrificing endurance adaptations.
Why It Matters:
Running Economy Is King
Two runners with the same VO₂max? The one who uses less energy at race pace wins.
Strength training—especially running-specific—is one of the most powerful ways to improve RE.Strength Keeps You Fast, Efficient, and Durable
Gains in max strength and jump ability (CMJ) from strength training translate to better ground contact efficiency, power, and delayed fatigue. You move better and last longer.No “Interference” When It’s Planned Right
When done on alternating days, strength doesn’t blunt your endurance gains. The myth of “either-or” is just that—a myth.
Deeper Dive:
Under high training loads, two-a-day sessions become useful or necessary to distribute stress and manage recovery—especially when total weekly volume exceeds 10–12 hours.
The sessions are ideally spaced out as far as possible (6-8h) from each other (AM/PM)
If running is the primary emphasis, run in the AM.
Coach’s Bottom Line:
If you want to run better, you need to be strong. Period.
Strength training isn’t just for sprinters or lifters—it’s a force multiplier for endurance athletes as well. And when structured intelligently alongside your running (e.g., 1-3x/week), it enhances—not hinders—your performance.
I am not talking about aimless lifting. I am talking about well periodizedand sport-specific strength training over time.
That is why APL is different.
