{"id":314465,"date":"2025-11-26T08:52:15","date_gmt":"2025-11-26T08:52:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/314465\/"},"modified":"2025-11-26T08:52:15","modified_gmt":"2025-11-26T08:52:15","slug":"this-is-whats-better-for-building-strength-according-to-new-research","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/314465\/","title":{"rendered":"This is what\u2019s better for building strength, according to new research"},"content":{"rendered":"

To boost your running performance, you consider strength training<\/a>, but now you\u2019ve got two major questions. Is that effort really necessary? And should I do high reps at a lower weight or low reps at a heavier weight? The short answers: yes \u2013 and it depends. Let\u2019s tackle the easy one first. <\/p>\n

\u2018Absolutely, if you want to be a better runner, resistance training will help you,\u2019 Carol Mack, D.P.T., C.S.C.S.<\/a>, tells Runner\u2019s World. \u2018Research has shown that you can improve endurance<\/a>, running economy and sprinting speed<\/a> through strength training two to three times weekly, with results starting at about six weeks.\u2019<\/p>\n

With that said, where you start in terms of reps and weights is the trickier issue, because it depends on your current fitness level and goals, says Mack. But the good news? You don\u2019t actually have to choose one or the other, because you can mix them together, even in the same workout.<\/p>\n

\u2018You can start with low reps and higher weight and then when you begin to reach muscle fatigue, switch to lower weight and higher reps,\u2019 she says. \u2018The larger aim here is to fatigue the muscles you\u2019re working so that they rebuild stronger. And people might take different routes to get there, but it\u2019s same destination.\u2019<\/p>\n

Here\u2019s a deeper look at the benefits of each option.<\/p>\n

Low weight, high reps<\/p>\n

When you\u2019re lifting with a lower amount of weight and can do up to 20 reps until fatigue, that\u2019s a focus on endurance, says Mack.<\/p>\n

\u2018Muscular endurance is the ability of a muscle or group of muscles to work for an extended period of time,\u2019 she says. This usually involves fewer sets and less rest to get muscles \u2018tired\u2019 within just two or three sets with low weight.<\/p>\n

One potentially major consideration to take into account when deciding what\u2019s right for you is your mileage<\/a>, according to running coach Kourtney Thomas, C.S.C.S.<\/a> If you\u2019re logging serious distance, then in many ways, you\u2019re already working on muscular endurance, she tells Runner\u2019s World. <\/p>\n

\u2018Most runners need more muscle mass, or strength and control in the muscle mass they have,\u2019 she says. \u2018Hypertrophy training [a higher amount of weight and a lower amount of reps] most often accomplishes that goal with the least amount of cumulative fatigue.\u2019<\/p>\n

High weight, low reps<\/p>\n

Aiming for strength with a heavier weight and only about five reps until muscle fatigue is the preferred strategy for many coaches and runners, says Mack, because it tends to be more effective for running performance.<\/p>\n

The weight should be about 70% to 80% of your one-rep max, for three to six sets of between five to 10 reps. This can include exercises such as weighted lunges<\/a>, squats<\/a>, deadlifts<\/a>, step-ups<\/a> and many others. Mack says that for runners, there should be a particular focus on exercises that target the hip<\/a>, thigh and calf muscles<\/a> because that creates more muscular power for a run.<\/p>\n

Although this approach is considered \u2018old school\u2019, keep in mind that, as Mack suggests, you can blend hypertrophy and endurance together to see what works best for you and your goals.<\/p>\n

\u2018One strategy is to consider phases, like sports seasons,\u2019 adds Thomas. \u2018For example, in your \u2018off-season\u2019, you may lift differently than you do during racing seasons. Maybe you go more for volume or you focus on more weight. It really depends on what fits best for you.\u2019<\/p>\n

One non-negotiable everyone should have in their training plan<\/a>, though, is recovery. Thomas suggests that just as you build recovery days into your running schedule, you need to allow a couple days after a hypertrophy strength training day for better muscle building. <\/p>\n

Special considerations to take into account<\/p>\n

With those basics covered, now you get into the more nitty-gritty questions. Are you injured<\/a>? Do you have low bone density and\/or low muscle mass and need to build those up? Have you ever strength trained before? <\/p>\n

In all of those circumstances, the answer tends to be the same, according to Neel Anand, M.D.<\/a>, professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.<\/p>\n

\u2018Low weight, high reps, no question,\u2019 he tells Runner\u2019s World. \u2018In situations like these where you have injury, potential sarcopenia [loss of skeletal muscle mass and strength], or you\u2019re just a beginner, you have to start this way and progress very slowly when you\u2019re increasing weight.\u2019<\/p>\n

This is because with injury, age, or unfamiliarity, you aren\u2019t just training to build stronger muscles \u2013 you\u2019re training your neuromuscular system for activity and your form, says Anand. While muscle fatigue is part of the equation, you\u2019re also firing up that system in a new way and that takes time. <\/p>\n

\u2018This might feel frustrating, because people think that this is a gentle movement and they want to do more, faster,\u2019 says Anand. \u2018But pick up a 10-pound weight and do 100 biceps curls. I can guarantee that around the 20-rep mark, you\u2019ll lose the idea that it\u2019s easy.\u2019 <\/p>\n

The bottom line<\/p>\n

Whatever mix of weights and reps you choose, the main idea is not just to get your muscles to fatigue, but to develop better strength overall, says Anand. Adding strength training to your routine is important, but your form and safety is even more important, so take the time to perfect each move to avoid injury. <\/p>\n

And while strength training can improve your running, it can also improve your physical functioning in general, such as building a more efficient nervous system, encouraging blood flow, balancing hormone regulation, better protecting your joints and boosting your immune system.
<\/p>\n

\u2018As you progress and get stronger, you\u2019ll see the results not just in your running performance, but also in ways that you might not have expected,\u2019 says Mack.
<\/p>\n

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