I believe that a properly executed resistance training program does enhance aerobic endurance performances. Running in the simplest form is a ballistic activity, broken up into eccentric and concentric actions with flexion and extension of the hip, knees, and ankles. The resistance (your body weight) must be moved horizontally while striking the ground with forceful impact.

The easier the ability to apply greater force to the ground the more efficient your efforts will be, and when efficiency is the name of the game in distance running, resistance training can have a significant impact. Take for example two identical distance running twins. Both twins have the same height, same weight and run the same distance. Twin #1 can exert more force than twin #2. Come race day twin #2 will have to put more effort into each individual stride than twin #1 to go the same distance (assuming they are running at the same stride length and frequency), thereby causing greater fatigue.

Now if you are a distance coach reading this and think “resistance training will bulk my kids up too much” the answer lies in the number of reps and sets in each activity. An aerobic endurance resistance training program should involve 12 reps or more for 2-3 sets per activity. The resistance (weight lifted, etc) should be lighter and the reps should be higher with less rest in between the sets and activities.

My final example is from the 2012 Olympic 5,000m final. If you watch the race closely everyone is still in a tight pack with 800m to go and the race only really spreads out in the last 350m. The distance game has changed and it is now about efficient force production under great fatigue. This can be enhanced by proper running mechanics, a high lactate threshold, and resistance training.

There is a lot more than can be said about this topic, including types of resistance training exercises to improve aerobic endurance performance. If you have any questions or want additional info you can email me at schaudtb@gmail.com. You can’t go big if you don’t #TrainBIG

Schaudt is out!