Mixed
Strength training (heavy resistance, explosive resistance, or plyometric) performed 2-3 times per week improves running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners.
Add 2-3 strength sessions per week to your running program. Use heavy weights, explosive movements, or plyometrics. This will improve your running economy and race times without making you heavier or slower. Ensure your running volume and intensity remain consistent with your previous training.
Strength training (ST) appears to provide benefits to running economy, time trial performance and maximal sprint speed in middle- and long-distance runners of all abilities
Why this rating
Systematic review of 24 studies, but methodological rigor (PEDro scores) was moderate (4-6) with issues in blinding and randomization.
Source
Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
Richard C. Blagrove et al. · Sports Medicine · 2017
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