How Strength Training Improves Distance Running Performance - Dr Rich Blagrove

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today’s episode, we have Dr Rich Blagrove, Lecturer in Physiology and Strength & Conditioning at Loughborough University and researcher on strength training for middle and long-distance runners.

Rich has a wealth of knowledge from over 10 years of coaching and researching how strength training can improve running performance. Here we discuss important topics such as what factors separate the elite and amateur runners, what types of strength training you should be doing to improve your running performance, and how strength training may reduce the chance of you experiencing an injury. Whether you’re an experienced runner or someone that is new to the sport there are plenty of take away messages you can implement into your own training.

In this episode, we discuss:

1:14 - Congratulations on Rich’s new book
2:18 - Rich’s Background
3:31 - The aim of Rich’s new book
6:47 - The main skills and/or qualities to develop to improve endurance running performance
9:22 - What physical qualities do elite marathon runners have which are lacking in amateur marathoners?
15:01 - Why strength training essential for running economy and long-distance running performance
18:21 - What types of strength training a runner should include in their training
20:19 - How to incorporate plyometric training into a runners program when running is already a plyometric activity
25:16 - Can long-distance runners do too much strength training?
29:38 - Does strength training reduce injury risk?
36:26 - How different would strength training look like when comparing a 5km runner to a marathon runner?
42:41 - Where is the line drawn between the roles of an S&C coach and a running coach? What is the role of an S&C coach within a running coaching team?
51:05 - How to get in contact with Rich

This was a great episode with so many take away messages, which whether you are an experienced runner and amateur runner, or someone looking to start running, there is something in this episode to help you improve your running training.

Here are some final thoughts on some key areas which really stood out to me.

How using strength training to improve the running economy is really important for all levels of runners
How a runner’s strength programme for all different distances will generally look the same (consist of strength, ballistic and plyometric training). How we structure these training modalities around running training which is the main difference
Take advantage of the warm-up. A great opportunity to regularly incorporate strength training. A warm-up if used appropriately is a form of strength training.
One of Rich’s surveys that he did on runners for his PhD work showed that most runners mainly did strength training to reduce the risk of injury. However, it's proven that strength training improves performance, not reduces the risk of injury. Theoretically, strength training should decrease the risk of injury and it is definitely a reason why we all do it. Fewer injuries = better consistent running = increased performance. However, reducing injury risk is harder to prove and the quality of science on this isn’t great.