Four sets of four heavy half-squats, three times per week, for eight weeks. In a randomized trial conducted in 17 well-trained distance runners, the group that added this single exercise to their training improved their running economy by 5% and sustained their maximal aerobic speed 21.3% longer, with no change in body weight or VO2max.
This guide compiles what the studies identified via PubMed show: effects on performance times and injuries, heavy loads, plyometrics or core work, priority muscles and their parameters, interference with endurance, placement within the week and tendon nutrition, then a 12-week program.
Performance : added to running, strength training improves running economy by 2 to 8% in most trials and performance time by 2 to 5% from 1500m to 10km, with no decrease in VO2max or weight gain. Heavy loads, beyond 80% of maximum, and the combination of multiple methods deliver the most clear-cut effects; core work alone has less established effects. Two sessions per week for 8 to 12 weeks are sufficient, then one weekly session maintains the gains.
Injuries and tendons : in sports in general, strengthening reduces injury risk to less than one-third; in runners, trials are mixed, but targeted foot and ankle work reduced risk. The calves bear most of the stress. Taken one hour before exercise, 15 g of gelatin enriched with vitamin C doubled a marker of collagen synthesis.
- What strength training brings to the runner
- The final kilometers, where strength pays off
- Fewer injuries? What the trials show
- Heavy loads, plyometrics or core work: what works best
- Calves and Achilles tendon, the priority
- Quadriceps, glutes and hamstrings
- Core and feet: useful as a complement
- Strength training and endurance: the interference question
- Where to place sessions in the week
- The 12-week program
- Tendons: collagen, vitamin C and proteins
- Frequently asked questions
What strength training brings to the runner
Endurance running performance rests on three pillars: VO2max, the portion of this VO2max that can be sustained for a long time, andrunning economy, that is, the amount of oxygen or energy consumed at a given pace. Strength training acts most clearly on this last pillar.
A systematic review of 24 studies and 469 runners found improved running economy of 2 to 8% in 14 studies, and better race time than the control group in 8 out of 12 time trials: 3 to 5% in middle-distance, 2 to 4% up to 10 km. The 20 to 30-meter sprint improved by 1.1 to 3.4%. The authors note that a running economy gain of approximately 1.1% translates to roughly 0.8% performance improvement.
Meta-analyses agree: across 16 studies, running economy improved by 3.93% on average, more with longer programs; in elite runners, 2 to 3 sessions per week for 8 to 12 weeks produce a large effect (effect size of 1.42). On race time, a 2024 meta-analysis involving nearly 900 runners found a medium effect with heavy loads (0.47) and a large effect with multiple combined methods (1.04).
Effect size relates the difference between two groups to the variability of measurements. By convention, 0.2 corresponds to a small effect, 0.5 to a medium effect, and 0.8 to a large effect.
In 17 well-trained male and female distance runners, the group that added half-squats, 4 sets of 4 maximum repetitions three times per week for 8 weeks, increased their maximum strength by 33.2%, their running economy by 5%, and their time to exhaustion at maximum aerobic speed by 21.3%, with no change in VO2max or weight. The control group showed no improvement.
Støren O, Helgerud J, Støa EM, Hoff J. Med Sci Sports Exerc 2008;40(6):1087-1092. DOI: 10.1249/MSS.0b013e318168da2f
These gains cost nothing to the engine: VO2max remains stable in most trials, and in 20 competitive runners followed for 40 weeks, strength and running economy improved without changes in body composition.
The final kilometers, where strength pays off
The most striking gain is not always visible in the laboratory: in the trial below, it appears late in the race, which the authors attribute to better fatigue resistance.
In 18 endurance runners, 8 weeks of strength training increased maximum strength by 23% and improved 10 km performance by 2.5%, compared to a decline of 0.7% in the control group. The gain came mostly from the final 2,800 meters, run faster, while VO2max and running economy had not changed.
Damasceno MV, Lima-Silva AE, Pasqua LA, et al. Eur J Appl Physiol 2015;115(7):1513-1522. DOI: 10.1007/s00421-015-3130-z
In women, the finding is similar. In 19 well-trained female endurance athletes, 11 weeks of heavy strength training, 4 leg exercises in 3 sets of 4 to 10 maximum repetitions twice per week, increased strength by 40% without changing running economy or distance covered in 40 minutes; but in a second publication on the same athletes, a maximum 5-minute effort performed after 1 hour 30 minutes of running improved by 4.7%, unlike the control group. Strength seems to pay off mainly on fatigued legs.
Older runners benefit too. In 16 marathoners around 44 years old, only the group trained in maximum strength improved their strength by 16.3% and their running economy by 6.2% at marathon pace. With 5 to 6 runners per group, the study remains preliminary, by the authors' own admission.
Fewer injuries? What the trials show
Running causes many injuries: according to a systematic review, 19.4% to 79.3% of distance runners experience lower limb injuries depending on the studies, with the knee being the most common. High weekly mileage in men and previous injury are the best-established risk factors.
In sports in general, strength training is the most effective injury prevention strategy compared. In a meta-analysis of 25 randomized trials and 26,610 participants, stretching had no effect, proprioceptive training reduced injury risk by 45%, and strength training, assessed in 4 of these trials, reduced it to less than one-third (relative risk of 0.315). A second meta-analysis, 6 trials and 7,738 participants, confirms the effect (0.338): 10% more strength training volume reduced risk by more than 4 points.
In runners, trials are more mixed: in 720 first-time marathoners, a 10-minute program to do alone three times per week did not reduce overtraining injuries preventing marathon completion, whereas in 118 recreational runners, 8 weeks of foot and ankle exercises followed by supervised remote training reduced risk, with the control group having 2.42 times more risk of injury over a year.
| Tested program | Results on injuries | Study |
|---|---|---|
| Strengthening, all sports, 4 trials | Risk reduced to 0.315, or less than one-third | Lauersen, 2014 |
| Stretching, 3 trials | No effect (0.963) | Lauersen, 2014 |
| Strengthening, 6 trials | Risk at 0.338, lower when volume increases | Lauersen, 2018 |
| 10 minutes independently, 3 times per week | 7.1% versus 7.3% of overuse injuries preventing marathon completion, no difference | Toresdahl, 2020 |
| Foot and ankle, 8 weeks then remotely supervised training | 2.42 times more injuries without the program | Taddei, 2020 |
In trials across sports in general, adherence was high and protection increased with the volume and intensity of strengthening, which a 10-minute program performed alone, followed on average twice a week, does not reproduce. In two trials among runners, strength did not progress without supervision.
Heavy loads, plyometrics or core stability: what works best
Not all forms of strengthening are equal. A meta-analysis of 22 studies compared the two main methods: on running economy, heavy resistance training achieves a small effect (0.32), plyometrics, these chained jumps and bounds, a negligible effect (0.13), with the same hierarchy on time trials. Loads of at least 90% of maximum perform better (0.31) than lighter ones (0.17), and programs of 10 to 14 weeks perform better (0.45) than those of 6 to 8 weeks (0.21).
Another 2024 meta-analysis refines this ranking by speed. Heavy resistance training, beyond 80% of maximum, improves running economy at paces of 8.6 to 17.9 km/h, especially at faster speeds and higher VO2max; plyometrics improve it mainly up to 12 km/h; combining methods produces the most pronounced effect (0.43). Used alone, moderate loads, 40 to 79% of maximum, and isometric training did not outperform control groups.
On plyometrics alone, meta-analyses diverge: across 21 studies and 511 runners, it improves time trial performance over 2 to 5 km with an effect the authors qualify as moderate (0.88); in the 2024 performance meta-analysis, its effect does not reach significance (0.21). It finds its best place as a complement to heavy loads.
| Method | Trial parameters | Measured effect | Study |
|---|---|---|---|
| Heavy resistance training | 2 to 6 sets of 3 to 10 repetitions, beyond 70 to 80% of maximum | Economy: small effect (0.32); time trial: small (0.24) to moderate (0.47) | Blagrove, 2018 ; Eihara, 2022 ; Llanos-Lagos, 2024 |
| Plyometrics | 30 to 228 ground contacts per session | Economy at slower paces ; time trial over 2 to 5 km (0.88) | Blagrove, 2018 ; Llanos-Lagos, 2024 ; Ramirez-Campillo, 2021 |
| Combined methods | Two or more methods | Most pronounced effects (0.43 and 1.04) | Llanos-Lagos, 2024 |
| Moderate loads or isometry alone | 40 to 79% of maximum, static contractions | No improvement in running economy | Denadai, 2017 ; Llanos-Lagos, 2024 |
| Core stability alone | 6 to 8 weeks | Inconsistent results on running performance | Sato, 2009 ; Clark, 2017 ; Hung, 2019 |
A stronger runner mobilizes a smaller proportion of maximum strength with each stride, thus engaging fewer high-threshold motor units, which are the least economical. This is complemented by stiffer tendons and improved neuromuscular coordination, according to a review of 24 studies.
Calf muscles and Achilles tendon, the priority
With each ground contact, the calf muscles support the body. A biomechanical model of running gait, from jogging to sprinting, shows that up to 7 meters per second, approximately 25 km/h, the plantar flexors, soleus and gastrocnemius, provide most of the support forces.
Weak calf muscles are associated with increased risk. Among 69 officer cadets followed during 6 weeks of military training, 14.5% developed an overuse injury of the Achilles tendon, and weaker plantar flexor strength was among the predictive factors. This is an association observed in a cohort, not proof of causation.
Strengthening them also improves running economy : in a 14-week trial, 13 adults who trained their calf muscles gained approximately 7% of strength and 16% of tendon stiffness, and reduced their oxygen consumption by approximately 4% at 10.8 and 12.6 km/h. The tendon adapts primarily to load : according to a meta-analysis of 27 studies, training increases Achilles and patellar tendon stiffness with a moderate effect size (0.70), which depends on load intensity rather than contraction type. This highlights the benefit of loaded calf raises on inclines.
In 58 patients with chronic Achilles tendinopathy, 12 weeks of eccentric work or heavy, slow-tempo calf strengthening improved function and pain comparably, with results maintained at one year. Heavy, slow-tempo strengthening had better adherence, 92% of sessions completed versus 78%, and 100% of patients reported satisfaction at 12 weeks versus 80%, a difference approaching statistical significance.
Beyer R, Kongsgaard M, Hougs Kjær B, et al. Am J Sports Med 2015;43(7):1704-1711. DOI : 10.1177/0363546515584760
In practice, the straight-leg calf raise targets the gastrocnemius, and the bent-knee version targets the soleus, as demonstrated in a trial of patients with Achilles tendon complaints. Load them with 3 sets of 4 to 10 heavy, controlled repetitions, on one leg as soon as possible. If tendon pain develops, our article on recurrent tendinitis provides an overview of studied approaches.
Quadriceps, glutes, and hamstrings
For the knee, quadriceps strength is what matters. According to a meta-analysis of 18 prospective studies, weak quadriceps was a risk factor for patellofemoral syndrome, anterior knee pain, in military recruits (effect size 0.69), while hip weakness did not predict this syndrome. For established pain, our article on joint pain details the studied approaches.
At sprint speeds, the hip takes over : beyond 7 meters per second, according to the modeling cited above, speed depends primarily on the iliopsoas, gluteus maximus, and hamstrings.
Hip abductors, including the gluteus medius, also matter. In 24 runners with iliotibial band syndrome, the affected leg was weaker in abduction ; after 6 weeks of rehabilitation focused on the gluteus medius, this strength improved by 34.9% in women and 51.4% in men, and 22 of the 24 runners returned to running without pain, in a case series without a control group.
For the hamstrings, one exercise stands out: Nordic hamstring, where you slowly lower yourself forward from a kneeling position, ankles held in place. In a meta-analysis of 15 studies and 8,459 athletes from various sports, programs that included it cut hamstring injuries in half (relative risk of 0.49). These data come from sports other than distance running.
| Muscles | Exercises | Parameters and benchmarks |
|---|---|---|
| Calves | Calf raises on toes with straight leg and bent knee, weighted | 3 sets of 4 to 10 heavy repetitions |
| Quadriceps and glutes | Half-squat, lunges, step-ups | 3 to 4 sets of 4 to 6 repetitions beyond 80% of maximum |
| Posterior chain | Deadlift, Nordic hamstring | Heavy sets; slow descent for Nordic |
| Hip abductors | Abduction with resistance band, single-leg bridge | Progressive load, 6 weeks in the cited trial |
| Core | Plank, side plank, bridge, Pallof press | 3 sets of 30 to 60 seconds |
| Foot and ankle | Exercises for foot and ankle muscles | 8 weeks, then maintenance |
Core work and feet: useful, as a complement
Core work produces real but irregular effects. In 28 runners, 6 weeks of core strengthening improved 5,000 m time, without changing ground reaction forces, but only 20 participants completed the study; in 35 high school cross-country runners, 6 weeks of pelvic and core strengthening performed no better than regular training.
In 21 athletic students, including distance runners, 8 weeks of core work at three 30-minute sessions per week increased plank hold time from 193.5 to 241.5 seconds, and oxygen consumption at 13 km/h from 52.4 to 50.0 ml/kg/min, or −4.6%, compared to −0.5% in the control group. These improvements appeared only within the core work group: the difference between groups did not reach significance.
Hung KC, Chung HW, Yu CC, et al. PLoS One 2019;14(3):e0213158. DOI: 10.1371/journal.pone.0213158
This trial provides simple benchmarks: 45 to 60-second plank, side plank with leg raise of 30 to 45 seconds, bridge of 20 to 25 repetitions, in 3 sets, then variants on unstable surface and Pallof press held 60 seconds. Core work complements heavy strength and plyometrics work without replacing them; and it was a foot and ankle-focused program that reduced injuries in 118 runners.
Strength training and endurance: the interference question
We speak of interference when endurance limits gains from strength training. According to a meta-analysis of 21 studies, combined training produces slightly smaller gains than strength training alone for strength (effect size of 1.44 versus 1.76), muscle mass (0.85 versus 1.23) and power (0.55 versus 0.91), especially with running rather than cycling, and all the more so when endurance sessions are frequent and long.
A more recent meta-analysis of 43 studies nuances this finding: combined training reduces neither maximal strength gains (−0.06) nor muscle mass gain (−0.01), but slightly slows explosive strength (−0.28), especially when both occur in the same session; with at least 3 hours apart, the difference was no longer significant.
The opposite is reassuring: in the 2024 meta-analysis on performance, no strengthening method had a notable effect on VO2max, and weight remained stable in 18 of the 24 studies in the systematic review. Adding two sessions, on the other hand, adds fatigue; our guide to distinguish fatigue and overtraining helps identify warning signs.
Where to place sessions during the week
Most positive trials included two to three sessions per week, and two are probably sufficient: in the 2024 meta-analysis, the number of weekly sessions did not modify the effect. The review of 24 studies gives two rules: at least 3 hours between an intense running session and strength training on the same day, and at least 24 hours between a strength training session and the next intense session, as muscle fatigue could impair it.
Within the same session, starting with weight training improves lower body dynamic strength more, by an average of 6.91% according to a meta-analysis of 10 studies, with no effect on VO2max. The simplest compromise remains placing strength work on an easy running day or a non-running day, away from interval training.
Strength training must also be sustained: stopping brings gains back to baseline within 6 weeks, whereas one more explosive weekly session maintained improvements during competition in the 40-week trial. Our guides for preparing a marathon, a trail or a hyrox race show how to integrate it into a complete plan.
| Day | Running | Strength Training |
|---|---|---|
| Monday | Easy run | Session A: heavy strength and calves |
| Wednesday | Interval training, more than 24 hours after Session A | None |
| Thursday | Easy run | Session B: plyometrics, single-leg exercises, core work |
| Saturday | Long run or race pace | None |
| Tuesday, Friday, Sunday | Rest or easy run | None |
The 12-week program
This program combines the parameters from the cited studies and is designed for a healthy runner. Without strength training experience, a few sessions with a qualified coach are a good investment: in two runner studies, strength did not improve without supervision. For the first sessions, our guide to recovering from muscle soreness helps you get through it.
Progressivity : plyometrics impose high braking forces, hence the small starting volumes in the trials. Muscle failure : unnecessary for gaining strength, it increases fatigue and may delay recovery. Pain : tendon, knee, or bone pain that persists requires reducing the load and consulting a healthcare provider. Before a competition : no heavy session in the 24 hours before an intense session or a race.
Tendons: collagen, vitamin C and proteins
The tendon produces its collagen in response to loading, and diet can provide amino acids at the right time. In a double-blind crossover trial, 8 men took 5 or 15 g of gelatin enriched with vitamin C, or placebo, one hour before 6 minutes of rope jumping: with 15 g, a blood marker of type 1 collagen synthesis doubled.
In 40 active men following 14 weeks of heavy strength training, Achilles tendon cross-sectional area increased by 11.0% in the group taking 5 g daily of specific collagen peptides, versus 4.7% under placebo, and calf muscle thickness by 7.3%, versus 2.7%. Tendon stiffness and strength improved in both groups, with no difference between them.
Jerger S, Centner C, Lauber B, et al. Scand J Med Sci Sports 2022;32(7):1131-1141. DOI: 10.1111/sms.14164
In 20 patients suffering from Achilles tendon issues and wishing to resume running, a pilot crossover trial combined calf strengthening, 2 sets of 90 repetitions per day, with 2.5 g of specific collagen peptides taken 30 minutes before each session. After 3 months, the tendon function score improved by 12.6 points with collagen, compared to 5.3 with placebo, for a clinically meaningful threshold of 6.5 points; however, the authors note that this small study requires confirmation.
On joint health, a 24-week trial in 147 university athletes tested 10 g per day of hydrolyzed collagen: compared to placebo, joint pain decreased more significantly, and in the subgroup suffering from knee pain, pain while running in a straight line decreased by 1.50 points versus 0.80. Only 97 participants could be analyzed.
These trials used 2.5 to 15 g of gelatin, hydrolyzed collagen, or collagen peptides, and exercise-related protocols placed intake 30 to 60 minutes before the session. Our Marine Collagen Powder provides, per scoop, 10 g of type 1 marine collagen, 210 mg of hyaluronic acid, and 80 mg of vitamin C. Our guides on marine collagen and on when to take collagen detail its usage.
Proteins, finally, support strength gains: according to a meta-analysis of 49 trials, a protein supplement increases maximum strength slightly more, by 2.49 kg on average, and lean mass, with a ceiling around 1.6 g per kilogram of body weight per day of total intake. A whey isolate helps achieve this intake, and our article on whey sorts through proven effects and common misconceptions.
Patented type 1 hydrolyzed marine collagen Naticol®, neutral taste. One scoop provides 10 g of type 1 marine collagen, 210 mg of hyaluronic acid, and 80 mg of vitamin C, to be mixed with water, juice, yogurt, or in your shaker. A 300 g jar lasts one month.
View Marine CollagenOur article on collagen and joints details what studies show.
Frequently Asked Questions
What strength training is best for running?
That which combines heavy loads and plyometrics. Meta-analyses find the clearest effects with strength training beyond 80% of maximum, on half-squats, lunges, or calf raises, and with a combination of several methods; used alone, moderate loads of 40 to 79% of maximum did not improve running economy in a 2024 meta-analysis.
How many times per week should you do strength training when running?
Two sessions are sufficient in most cases: the majority of positive trials included two to three, and the number of weekly sessions did not modify the effect in a 2024 meta-analysis. During competition periods, one session per week maintained gains in one trial.
Should strength training be done before or after running?
In a single session, starting with strength training promotes strength gains, by 6.91% on average according to a meta-analysis of 10 studies. The simplest approach remains to place strength training after an easy run or on a rest day, at least 3 hours after an intense session and at least 24 hours before the next one.
Does strength training cause runners to gain weight?
Rarely: in a review of 24 studies in runners, weight did not change in 18 of them. In the trial on heavy half-squats, strength improved by 33.2% without weight change.
Does strength training reduce endurance?
No according to available data: no strengthening method had a notable effect on VO2max in a 2024 meta-analysis, and running economy improves by 2 to 8% in most studies.
What strengthening exercises are best for the knees when running?
Those that work the quadriceps, such as half-squats, lunges, and step-ups: in a meta-analysis of 18 prospective studies, weak quadriceps was a risk factor for patellofemoral syndrome in military recruits. Persistent knee pain warrants medical consultation.
Does core training improve running?
It improved trunk endurance within the core training group, but its effect on running is inconsistent: 6 weeks of core training improved 5,000 m time in a small trial, without performing better than regular training in another study of 35 young cross-country runners. It complements heavy strength training and plyometrics without replacing them.
Can you do muscle strengthening at home?
Yes for plyometrics, core training, and foot exercises. For strength, heavy loads produced the most clear effects: at home, single-leg exercises with a weighted bag or dumbbells help increase the load.
How long does it take to see the effects of strengthening on running?
Within a few weeks: 8 weeks of heavy half-squats improved running economy by 5%. According to a review of 24 studies, 6-week programs improved race times by 2.4 to 2.7%, and 8 to 11-week programs by 3.1 to 5.5%.
Does muscle strengthening prevent running injuries?
It reduces them in sports in general, to less than one-third of the risk in 4 trials from a meta-analysis that included 25. In runners, results are mixed: a 10-minute autonomous program changed nothing in 720 first-time marathoners, while a program targeting the foot and ankle reduced risk in 118 runners.
Should you continue strengthening during marathon training?
Yes, by reducing volume: in a 40-week trial, one explosive session per week during competition period maintained the gains from two sessions per week. Stopping brings gains back to baseline within 6 weeks. Avoid heavy sessions within 24 hours before an intense session or race.
Is collagen useful for runners' tendons?
Trials are encouraging but limited: 15 g of gelatin enriched with vitamin C, taken one hour before exercise, doubled a collagen synthesis marker, and after 14 weeks of strength training, Achilles tendon cross-section increased by 11.0% in the group taking 5 g per day of specific collagen peptides, versus 4.7% under placebo.
Sources
The studies cited below were identified via PubMed.
- Blagrove RC, Howatson G, Hayes PR. Effects of strength training on physiological determinants of middle and long-distance running performance: systematic review. Sports Medicine, 2018;48(5):1117-1149. DOI
- Denadai BS, de Aguiar RA, de Lima LC, et al. Explosive training and heavy strength training improve running economy in endurance athletes: systematic review and meta-analysis. Sports Medicine, 2017;47(3):545-554. DOI
- Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research, 2016;30(8):2361-2368. DOI
- Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of strength training methods on middle and long-distance runner performance: systematic review with meta-analysis. Sports Medicine, 2024;54(7):1801-1833. DOI
- Støren O, Helgerud J, Støa EM, Hoff J. Strength training improves running economy in long-distance runners. Medicine and Science in Sports and Exercise, 2008;40(6):1087-1092. DOI
- Beattie K, Carson BP, Lyons M, et al. Effect of strength training on long-distance runner performance indicators. Journal of Strength and Conditioning Research, 2017;31(1):9-23. DOI
- Damasceno MV, Lima-Silva AE, Pasqua LA, et al. Effects of strength training on neuromuscular characteristics and pacing management during a 10 km time trial. European Journal of Applied Physiology, 2015;115(7):1513-1522. DOI
- Vikmoen O, Raastad T, Seynnes O, et al. Effects of heavy strength training on running performance and its determinants in female endurance athletes. PLoS One, 2016;11(3):e0150799. DOI
- Vikmoen O, Rønnestad BR, Ellefsen S, Raastad T. Heavy strength training improves running and cycling performance after prolonged submaximal effort in well-trained female athletes. Physiological Reports, 2017;5(5):e13149. DOI
- Piacentini MF, De Ioannon G, Comotto S, et al. Effects of combined strength and endurance training on running economy in veteran endurance runners. Journal of Strength and Conditioning Research, 2013;27(8):2295-2303. DOI
- van Gent RN, Siem D, van Middelkoop M, et al. Incidence and determinants of lower extremity injuries in distance runners: systematic review. British Journal of Sports Medicine, 2007;41(8):469-480. DOI
- Lauersen JB, Bertelsen DM, Andersen LB. Efficacy of exercise programs for preventing sports injuries: systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine, 2014;48(11):871-877. DOI
- Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent, and safe prevention of acute and overuse sports injuries: systematic review, qualitative analysis, and meta-analysis. British Journal of Sports Medicine, 2018;52(24):1557-1563. DOI
- Toresdahl BG, McElheny K, Metzl J, et al. Randomized trial of a strength training program to prevent injuries in New York Marathon runners. Sports Health, 2020;12(1):74-79. DOI
- Taddei UT, Matias AB, Duarte M, Sacco ICN. Foot muscle strengthening to prevent running injuries: survival analysis of a single-blind randomized trial. The American Journal of Sports Medicine, 2020;48(14):3610-3619. DOI
- Eihara Y, Takao K, Sugiyama T, et al. Heavy strength training or plyometrics to improve running economy and time trial performance: systematic review and meta-analysis. Sports Medicine Open, 2022;8(1):138. DOI
- Llanos-Lagos C, Ramirez-Campillo R, Moran J, Sáez de Villarreal E. Effect of muscle strengthening programs on running economy in middle-distance and long-distance runners at different speeds: systematic review with meta-analysis. Sports Medicine, 2024;54(4):895-932. DOI
- Ramirez-Campillo R, Andrade DC, García-Pinillos F, et al. Effects of plyometric training on fitness and performance in endurance runners: a meta-analysis. Journal of Sports Sciences, 2021;39(18):2030-2050. DOI
- Sato K, Mokha M. Does core strengthening influence ground reaction forces, lower limb stability, and 5,000 m performance in runners? Journal of Strength and Conditioning Research, 2009;23(1):133-140. DOI
- Clark AW, Goedeke MK, Cunningham SR, et al. Effects of pelvis and core strengthening on cross country running times in high school runners. Journal of Strength and Conditioning Research, 2017;31(8):2289-2295. DOI
- Hung KC, Chung HW, Yu CC, et al. Effects of 8 weeks of core stabilization training on core endurance and running economy. PLoS One, 2019;14(3):e0213158. DOI
- Dorn TW, Schache AG, Pandy MG. Change in muscle strategy for running: dependence on hip and ankle muscle performance. The Journal of Experimental Biology, 2012;215(Pt 11):1944-1956. DOI
- Mahieu NN, Witvrouw E, Stevens V, et al. Intrinsic risk factors for overuse injuries of the Achilles tendon: a prospective study. The American Journal of Sports Medicine, 2006;34(2):226-235. DOI
- Albracht K, Arampatzis A. Changes in triceps surae tendon stiffness and muscle strength induced by strength training influence running economy. European Journal of Applied Physiology, 2013;113(6):1605-1615. DOI
- Bohm S, Mersmann F, Arampatzis A. Adaptation of human tendons to mechanical loads: systematic review and meta-analysis of intervention studies in healthy adults. Sports Medicine Open, 2015;1(1):7. DOI
- Beyer R, Kongsgaard M, Hougs Kjær B, et al. Heavy slow resistance or eccentric training for Achilles tendinopathy: a randomized controlled trial. The American Journal of Sports Medicine, 2015;43(7):1704-1711. DOI
- Praet SFE, Purdam CR, Welvaert M, et al. Oral supplementation with specific collagen peptides combined with calf-strengthening exercises improves function and reduces pain in patients with Achilles tendinopathy. Nutrients, 2019;11(1):76. DOI
- Neal BS, Lack SD, Lankhorst NE, et al. Risk factors for patellofemoral pain syndrome: systematic review and meta-analysis. British Journal of Sports Medicine, 2019;53(5):270-281. DOI
- Fredericson M, Cookingham CL, Chaudhari AM, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical Journal of Sport Medicine, 2000;10(3):169-175. DOI
- van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring in injury prevention programs cuts hamstring injuries in half: systematic review and meta-analysis of 8,459 athletes. British Journal of Sports Medicine, 2019;53(21):1362-1370. DOI
- Wilson JM, Marin PJ, Rhea MR, et al. Combined training: meta-analysis of interference between aerobic exercise and resistance training. Journal of Strength and Conditioning Research, 2012;26(8):2293-2307. DOI
- Schumann M, Feuerbacher JF, Sünkeler M, et al. Compatibility of combined aerobic and resistance training for muscle size and function: updated systematic review and meta-analysis. Sports Medicine, 2022;52(3):601-612. DOI
- Eddens L, van Someren K, Howatson G. Role of exercise order within a session on the interference effect: systematic review with meta-analysis. Sports Medicine, 2018;48(1):177-188. DOI
- Shaw G, Lee-Barthel A, Ross ML, et al. Vitamin C-enriched gelatin supplementation before intermittent activity increases collagen synthesis. The American Journal of Clinical Nutrition, 2017;105(1):136-143. DOI
- Jerger S, Centner C, Lauber B, et al. Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scandinavian Journal of Medicine and Science in Sports, 2022;32(7):1131-1141. DOI
- Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-week study on the use of hydrolyzed collagen as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 2008;24(5):1485-1496. DOI
- Morton RW, Murphy KT, McKellar SR, et al. Systematic review, meta-analysis and meta-regression of the effect of protein supplementation on gains in muscle mass and strength induced by resistance training in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. DOI
