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and energy away from running and into strength training. The weight room is often all to unfamiliar to runners.
The answer to this question is simple: A Competitive Edge. Evidence indicates that when aerobic
conditioning is equal between runners, the anerobic energy system contributes to improved race performances
in elite runners. The reason for this advantage is most likely the ability to perform high-intensity exercise for an
extended period of time.
When a runner is exercising at h high percentage of VO2max, lactate metabolism and glycogen use seems to
be more related to achieving endurance rather than VO2max itself. Short term endurance can be improved
with strength training without significantly changing VO2max. High-intensity exercise can be sustained longer
by extending both lactate threshold and the onset of blood lactate accumulation by high-volume weight
training. These changes provide the runner who has better anaerobic conditioning with the "kick" essential for
climbing hills, sprinting and accelerating.
Below are links to specific strength training programs and exercises designed specifically for the endurance
athlete.
