Performance
B · Reasonable confidenceWhat strength training does for endurance athletes
Subject: The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis
What this means
Strength training showed moderate to large effects on running economy, how efficiently you run, in all studies. Four meta-analyses found no significant change in maximal oxygen uptake (VO2max).
Ramos-Campo DJ, Andreu-Caravaca L, Clemente-Suarez VJ, Rubio-Arias JA · 2025 · Journal of Strength and Conditioning Research
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Adding strength training to endurance training improved running/work economy across nearly all included reviews. VO2max showed no significant change, while plyometric training produced small effects on endurance performance. Most included reviews had low or critically low confidence.
Who this applies to
Trained male and female middle- and long-distance endurance athletes.
Size of the research
Seventeen systematic reviews, 12 with a meta-analysis; the number of participants is not reported.
What to keep in mind
Most included reviews had low or critically low confidence, partly due to incomplete literature searches and poor handling of publication bias.
Practical conclusion for REZA
For clients who are primarily endurance athletes: adding resistance training improves running/work economy, even though VO2max itself doesn't change — useful for explaining why strength work is worthwhile even for endurance-focused clients.
View method and source
Methodology
Evidence overview
Population
17 systematic reviews (12 with meta-analyses) of middle- and long-distance endurance-trained athletes
Intervention
Maximal-strength (>80% 1RM), explosive-strength (<80% 1RM) and reactive-strength (plyometric) training added to endurance training
Outcome measures
VO2max, running/work economy, maximal aerobic speed or power, lactate thresholds, endurance performance
Limitations
Most included reviews rated low or critically low confidence; no pooled numeric estimates in the abstract; athlete-only populations.
Original source
DOI: 10.1519/JSC.0000000000005056 · PMID: 40153564
View on PubMed →Neuromuscular Adaptations to Same Versus Separate Muscle-Group Concurrent Aerobic and Strength Training in Recreationally Active Males and Females
Next study →Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Uptake and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.