The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners’ Athletic Performance: A Systematic Review with Meta-analysis - Sports Medicine

Background The running performance of middle-distance and long-distance runners is determined by factors such as maximal oxygen uptake (VO2max), velocity at VO2max (vVO2max), maximum metabolic steady state (MMSS), running economy, and sprint capacity. Strength training is a proven strategy for improving running performance in endurance runners. However, the effects of different strength training methods on the determinants of running performance are unclear. Objective The aim of this systematic review with meta-analysis was to compare the effect of different strength training methods (e.g., high load, submaximal load, plyometric, combined) on performance (i.e., time trial and time until exhaustion) and its determinants (i.e., VO2max, vVO2max, MMSS, sprint capacity) in middle-distance and long-distance runners. Methods A systematic search was conducted across electronic databases (Web of Science, PubMed, SPORTDiscus, SCOPUS). The search included articles indexed up to November 2022, using various keywords combined with Boolean operators. The eligibility criteria were: (1) middle- and long-distance runners, without restriction on sex or training/competitive level; (2) application of a strength training method for ≥ 3 weeks, including high load training (≥ 80% of one repetition maximum), submaximal load training (40–79% of one repetition maximum), plyometric training, and combined training (i.e., two or more methods); (3) endurance running training control group under no strength training or under strength training with low loads (< 40% of one repetition maximum); (4) running performance, VO2max, vVO2max, MMSS and/or sprint capacity measured before and after a strength training intervention program; (5) randomized and non-randomized controlled studies. The certainty of evidence was assessed using the GRADE (Grading of Recommendations Assessment, Development and Evaluation) approach. A random-effects meta-analysis and moderator analysis were performed using Comprehensive meta-analysis (version 3.3.0.70). Results The certainty of the evidence was very low to moderate. The studies included 324 moderately trained, 272 well trained, and 298 highly trained athletes. The strength training programs were between 6 and 40 weeks duration, with one to four intervention sessions per week. High load and combined training methods induced moderate (effect size =  − 0.469, p = 0.029) and large effect (effect size =  − 1.035, p = 0.036) on running performance, respectively. While plyometric training was not found to have a significant effect (effect size =  − 0.210, p = 0.064). None of the training methods improved VO2max, vVO2max, MMSS, or sprint capacity (all p > 0.072). Moderators related to subject (i.e., sex, age, body mass, height, VO2max, performance level, and strength training experience) and intervention (i.e., weeks, sessions per week and total sessions) characteristics had no effect on running performance variables or its determinants (all p > 0.166). Conclusions Strength training with high loads can improve performance (i.e., time trial, time to exhaustion) in middle-distance and long-distance runners. A greater improvement may be obtained when two or more strength training methods (i.e., high load training, submaximal load training and/or plyometric training) are combined, although with trivial effects on VO2max, vVO2max, MMSS, or sprint capacity.

Sodium bicarbonate induces alkalosis, but improves high-intensity cycling performance only when participants expect a beneficial effect: a placebo and nocebo study - European Journal of Applied Physiology

The study aimed to investigate the effects of sodium bicarbonate (NaHCO3) intake with divergent verbal and visual information on constant load cycling time-to-task failure, conducted within the severe intensity domain. Fifteen recreational cyclists participated in a randomized double-blind, crossover study, ingesting NaHCO3 or placebo (i.e., dextrose), but with divergent information about its likely influence (i.e., likely to induce ergogenic, inert, or harmful effects). Performance was evaluated using constant load cycling time to task failure trial at 115% of peak power output estimated during a ramp incremental exercise test. Data on blood lactate, blood acid–base balance, muscle electrical activity (EMG) through electromyography signal, and the twitch interpolation technique to assess neuromuscular indices were collected. Despite reduced peak force in the isometric maximal voluntary contraction and post-effort peripheral fatigue in all conditions (P < 0.001), neither time to task failure, EMG nor, blood acid–base balance differed between conditions (P > 0.05). Evaluation of effect sizes of all conditions suggested that informing participants that the supplement would be likely to have a positive effect (NaHCO3/Ergogenic: 0.46; 0.15–0.74; Dextrose/Ergogenic: 0.45; 0.04–0.88) resulted in improved performance compared to control. Thus, NaHCO3 ingestion consistently induced alkalosis, indicating that the physiological conditions to improve performance were present. Despite this, NaHCO3 ingestion did not influence performance or indicators of neuromuscular fatigue. In contrast, effect size estimates indicate that participants performed better when informed that they were ingesting an ergogenic supplement. These findings suggest that the apparently ergogenic effect of NaHCO3 may be due, at least in part, to a placebo effect.

Running science - exercise and sports nutrition research summaries.

Empower yourself to improve your running performance or coaching practice with understandable exercise and sports nutrition science research summaries (and craft beer) from Thomas Solomon.

The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis. | SportRxiv

A simulation framework to determine optimal strength training and musculoskeletal geometry for sprinting and distance running

Author summary Our study addresses the challenge of determining optimal musculoskeletal parameters for tasks like sprinting and marathon running. Existing research has been limited to observational studies and simplified simulations. To overcome these limitations, we developed a differentiable musculoskeletal simulator to optimize running performance. We replicated past findings and uncovered new insights. We confirmed the benefits of increased muscle mass for sprinters and identified key factors for marathon runners, such a mass in the lower end of the healthy BMI range and an increased leg-length-to-height ratio. Hip musculature was found to be critical for both sprinting and marathon running. Our simulation results have practical implications. They can inform customized strength training for sprinters and marathon runners. Additionally, the simulator can be extended to other athletic tasks, benefiting various sporting events. Beyond athletics, our open-source simulator has broader applications. It can determine minimal strength requirements for daily activities, guide strength training in the elderly, and estimate the effects of simulated musculoskeletal surgery.

All-cause mortality risks among participants in mass-participation sporting events

Objectives Exercise transiently increases the risk for sudden death, whereas long-term exercise promotes longevity. This study assessed acute and intermediate-term mortality risks of participants in mass-participation sporting events. Methods Data of participants in Dutch running, cycling and walking events were collected between 1995 and 2017. Survival status was obtained from the Dutch Population Register. A time-stratified, case-crossover design examined if deceased participants more frequently participated in mass-participation sporting events 0–7 days before death compared with the reference period (14–21 days before death). Mortality risks during follow-up were compared between participants and non-participants from the general population using Cox regression. Results 546 876 participants (median (IQR) age 41 (31–50) years, 56% male, 72% runners) and 211 592 non-participants (41 (31–50) years, 67% male) were included. In total, 4625 participants died of which more participants had partaken in a sporting event 0–7 days before death (n=23) compared with the reference period (n=12), and the mortality risk associated with acute exercise was greater but did not reach statistical significance (OR 1.92; 95% CI 0.95 to 3.85). During 3.3 (1.1–7.4) years of follow-up, participants had a 30% lower risk of death (HR 0.70; 95% CI 0.67 to 0.74) compared with non-participants after adjustment for age and sex. Runners (HR 0.65; 95% CI 0.62 to 0.69) and cyclists (HR 0.70; 95% CI 0.64 to 0.77) had the best survival during follow-up followed by walkers (HR 0.88; 95% CI 0.80 to 0.94). Conclusion Participating in mass-participation sporting events was associated with a non-significant increased odds (1.92) of mortality and a low absolute event rate (4.2/100 000 participants) within 7 days post-event, whereas a 30% lower risk of death was observed compared with non-participants during 3.3 years of follow-up. These results suggest that the health benefits of mass sporting event participation outweigh potential risks. Data may be obtained from a third party and are not publicly available. These third-party data are not freely available. These data cannot be shared publicly because of contractual restriction outlined by sport event organisers and the Dutch Population Register.

Running science - exercise and sports nutrition research summaries.

Empower yourself to improve your running performance or coaching practice with understandable exercise and sports nutrition science research summaries (and craft beer) from Thomas Solomon.