Can a 20-Minute Strength Program Improve Running Performance?

In this episode, DR Kate Baldwin breaks down a study investigating whether 8 weeks of maximal strength training (half-squats, 4×4RM, 3 sessions/week) can improve performance-relevant outcomes in well-trained distance runners. We cover the effects on running economy at 70% VO₂max and time to exhaustion at maximal aerobic speed, alongside changes in maximal strength and rate of force development, and the fact that VO₂max and body weight did not change. I also unpack the mechanisms proposed by the authors, and what those results mean in practice for endurance runners. It's the perfect listen for time-effective, quick, strength training for runners, backed by science! Link to the paper: https://pubmed.ncbi.nlm.nih.gov/18460997/