Powering Your Run: The Benefits of High Load, Low Rep Resistance Training for Endurance Runners

Newton’s 3rd Law of Motion states that for every action there is an equal and opposite reaction. In running, this is hugely important to consider, as from initial contact (when the foot first hits the ground), and the resulting transition to mid-stance, is when we see the greatest spike in ground reaction forces (GRF’s) - how much force, or energy, the body has to absorb during the first half of the stance phase. So what Newton’s Law clearly suggests, is that the harder we hit the ground, the harder it hits us back (hence why grass is the preferred surface at the initiation of a return to run programme vs concrete).

Now there are a multitude of factors that will affect just how much GRF you have to absorb during the Absorption Phase: over-striding, low cadence, excessive vertical oscillation, and body weight (to name a few).  

As a practitioner, one of the hardest things to say to someone, is ‘if you could lose a few kg’s that would certainly reduce the loading through X and make the running a little easier to manage’.  Body weight gain has also been a reason why endurance athletes have largely stayed away from the gym and avoided lifting heavy weight, as the last thing you want, for reasons stated above, is to gain too much weight by lifting weights.  

“Traditionally, distance running performance was thought to be determined by several characteristics, including maximum oxygen consumption (V̇O2max), lactate threshold (LT), and running economy. Improvements in these areas are primarily achieved through endurance training” (Jung, A.P. The Impact of Resistance Training on Distance Running Performance. Sports Med 33, 539–552 (2003)). However, over the last 20 years there has been a plethora of evidence that has turned this notion on its head, but in a very specific way.  

And this is now being applied not just in running, but other endurance sports such as cycling and triathlon. 

Endurance running demands not just cardiovascular endurance but also muscular strength, neuromuscular strength and resilience to maintain efficient form over long distances. Incorporating high-load, low-repetition resistance training into an endurance runner's regimen can lead to significant gains in running economy (studies have shown up to 8%) and technique endurance, often termed 'technique resilience.' Here, we explore the positive effects of this strength training approach for endurance runners. 

DEFINITION:

Firstly, what is high load resistance training (HLRT)? At the basic level it is when you are lifting/moving weights around a certain percentage of your 1 repetition maximum (the absolute greatest amount of load you could lift: once). As mentioned above, there are a lot of studies that have looked into HLRT and ‘typically’ the athlete is working above the 80% 1RM level (but this does seem to be sport dependent-ish).  The way the athlete determines this is NOT simply by going into the gym and trying to lift as heavy a weight as possible - this would lead to a huge spike in gym-related injuries.  Instead, evidence has shown that this is the most effective means of measuring where you’re at, relative to your 1RM, is what is called Repetitions in Reserve (RIR) (Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J. 2016 Aug;38(4):42-49. PMID: 27531969; PMCID: PMC4961270). 

So what you would be looking to do would be a rep count of around 6, with 2 RIR.  As in, when you get to 6 reps, you know that you could do 2 more reps to failure. Note: historically the Rating of Perceived Exertion (RPE) is what has been used to determine where you’re at %1RM (as in I did 6 reps and that was an 8/10 RPE), but when moving higher loads, vs lighter weights, this has been shown to be less reliable. 

THE WHY:

Firstly, high load, low rep resistance training facilitates improvements in running economy. Running economy is akin to the fuel efficiency of a car; it reflects how much energy an athlete uses to maintain a certain pace. By engaging in exercises like squats, deadlifts, and leg presses with heavy weights and fewer repetitions, runners can increase their muscle power. This increase in power allows the muscles to exert more force quickly, which means that with each stride, runners use less energy and are able to conserve their strength over long distances. 

Technique endurance, or technique resilience, is another crucial aspect of running performance. As fatigue sets in during a long run, an athlete's form can begin to deteriorate. This not only slows the runner down but also increases the risk of injury. HLRT strengthens the musculature supporting proper running form (particularly your posterior chain (low back, glutes and hamstrings)), enabling athletes to maintain their technique even as exhaustion creeps in. By building a stronger core and improving overall muscle coordination (this is why the neuromuscular changes are so powerful), runners can expect to see a noticeable difference in their ability to hold proper form for extended periods. 

Moreover, HLRT has been shown to increase tendon stiffness, which is associated with better running efficiency. Stiffer tendons can store and release energy more effectively, similar to a spring, leading to improved propulsion with each step. This elasticity means endurance runners are better equipped to maintain a consistent pace while expending less energy. 

It's also important to note that the benefits extend to injury prevention. By strengthening the connective tissue around joints and increasing bone density, resistance training helps protect against common running-related injuries, allowing runners to train consistently and without interruption. 

EXERCISE PROGRAMMING:

As an age group athlete, an elite athlete, or someone who just loves running and doesn’t want to get injured, it’s very easy to find ourselves in a position of overwhelm with respect to what it is you should do to manage yourself well.  From core exercises, stretching (over-rated!), plyometrics and now HLRT, it’s becoming harder and harder to fit it all in.

So, as I say with regularity to my clients: K.I.S.S. (Keep It Simple Stupid), and create a plan that is accessible, measurable, and ideally enjoyable.  

So where to start:

DON’T JUST RIP INTO IT! Ensure you’re stable and are confident in your ability to hip hinge, squat, and lunge, all whilst ensuring you have a stable pelvis and are hip dissociating well (the ability to move via the hip joint independently of other body segments (eg: watch someone performing a dead lift from the side, and as they lift up to vertical standing, it is common to see the lower back/pelvis getting left behind as the lower back arches a lot)).

BUILD, PROGRESS AND DOCUMENT: the goal is to build confidence and musculoskeletal resilience to get to 80% 1RM without risk of injury.  So studies vary from saying 1 month to up to 3 months to keep the weight lower (+/- 65% 1RM) in order to build the tissue's capacity to cope with the higher loading.  During this time you are being proactive in using strong ‘priming exercises’ (such as a spin bike,  core exercises and movement-specific drills) to get the body ready for the key session. 

My advice: if you have a long history if going to the gym, then a month should be all you need.  If you’re new to the gym, spend 3 months in this build phase.  2x 30-45 min sessions per week is ideal. And always document the amount your lifting, and do note your RIR as well.

LOADING: Best done in the off-season, or early into the pre-season. And if you’re being coached, I would strongly recommend planning the lifting carefully around key training sessions and the race plan.

Keeping the K.I.S.S. model in play, you don’t need to overthink the exercise prescription.  Deadlifts, back squats, goblet squats, bulgarians, straight and bent knee calf raises, and hip thrusts all work well with HLRT.  

3-5x sets of each.  I suggest 3-5 key exercises.  Warm up as above, but the priming exercises should replicate more what it is that your lifting. 

Key points:

A: controlled, but explosive movement combined with heavy lifting seems to produce the most effective results.  That is, slow on the eccentric phase (this would be the down phase in a deadlift or squat) and fast on the up phase. 

B: Rest periods. You MUST have good rest between each of the sets.  3-5mins.  Don’t skip this as the recovery between sets will allow you to complete all the sets in a high quality manner.  

SUMMARY:

High-load, low-repetition resistance training is a very powerful tool for endurance runners aiming to improve their running economy and maintain strong technique throughout long races or training runs. By incorporating this form of strength work into their routines, runners are setting themselves up for success – enabling them to run faster, longer, and with greater resilience.