Worm's eye view of the feet of a person running on the road
Long-distance running
Strength and conditioning training

Introduction
> Dumbbell rack at gym
•Understanding the importance of strength training for long-distance runners
•Physiological determinants of performance
•Implementation of strength training in the training plan in different parts of the season
•The importance of strength training to avoid injuries
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Physiological determinants of running performance
Venturini, E., & Giallauria, F. (2022). Factors Influencing Running Performance During a Marathon:
Breaking the 2-h Barrier. Frontiers in Cardiovascular Medicine, 9(1).
https://doi.org/10.3389/fcvm.2022.856875

What does training look like?
> Calendar on table
•2-3 competitions
•80/20
•Preparation period
•Competition period
•
Haugen, T., Sandbakk, Ø., Seiler, S., & Tønnessen, E. (2022). The Training Characteristics of
World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice.
Sports Medicine - Open, 8(1). https://doi.org/10.1186/s40798-022-00438-7

Preparation period
•General preparation
•Building up mileage
•Mostly easy runs
•2-3 strength training sessions
•Specific preparation
•Increase of intensity
•Mostly easy runs
•2-3 strength training sessions
Oppadgående tendens med heldekkende fyll

Pre competative period and competition period



Dumbbells on a gym floor
Why runners should do strength training
•Improved running economy
•Increased anaerobic capacity
• vVO2 max?
•Increased strength
•Improved neuromuscular efficiency and delayed fatigue
•Improved competition performance
•Injury prevention
•
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2017). Effects of Strength Training on the
Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review.
Sports Medicine, 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7

Strength training for long-distance runners



Frequent injuries and prevention
Overuse injuries
•Runners knee
•Shin splints
•Plantar fasciitis
•Ankle sprains
•Stress fractures
Resistance training
Gradually increased load
Frequent de-load weeks
Stenerson, L. R., Melton, B. F., Bland, H. W., & Ryan, G. A. (2023). Running-Related Overuse
Injuries and Their Relationship with Run and Resistance Training Characteristics in Adult
Recreational Runners: A Cross-Sectional Study. Journal of Functional Morphology and Kinesiology,
8(3), 128. https://doi.org/10.3390/jfmk8030128

Sources
•Blagrove, R. C., Howatson, G., & Hayes, P. R. (2017). Effects of Strength Training on the
Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review.
Sports Medicine, 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7
•Haugen, T., Sandbakk, Ø., Seiler, S., & Tønnessen, E. (2022). The Training Characteristics of
World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice.
Sports Medicine - Open, 8(1). https://doi.org/10.1186/s40798-022-00438-7
•Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling
endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4),
603–612. https://doi.org/10.1111/sms.12104
•Stenerson, L. R., Melton, B. F., Bland, H. W., & Ryan, G. A. (2023). Running-Related Overuse
Injuries and Their Relationship with Run and Resistance Training Characteristics in Adult
Recreational Runners: A Cross-Sectional Study. Journal of Functional Morphology and Kinesiology,
8(3), 128. https://doi.org/10.3390/jfmk8030128
•Venturini, E., & Giallauria, F. (2022). Factors Influencing Running Performance During a Marathon:
Breaking the 2-h Barrier. Frontiers in Cardiovascular Medicine, 9(1).
https://doi.org/10.3389/fcvm.2022.856875