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Endurance runners aren’t a common sight in the weight room, and they typically don’t spend a lot of time working on sprinting speed, but a study published in the Journal of Applied Physiologysuggests a workout combining both elements might help improve race performance along with running economy.

Half a group of 21 male runners continued on with their normal endurance training while the rest took part in an 8-week intervention that added 30-second sprints and heavy resistance training to their workouts. Twice a week they lifted weights at 80% to 90% of their one rep max (1RM) and twice a week they sprinted in blocks of 30 seconds while reducing the time they spent on traditional endurance work by 42%.

After 4 weeks, the sprinting and weight training group cut around one and a half minutes off their 10K race time. There were no additional improvements in 10K performance after 8 weeks, but they did see quicker times in 1500 meter events. Compared to subjects who never changed their training, the experimental group finished about 15 seconds faster.

True Strength Moment: Whether it’s more than a minute shaved off a 44-minute event or cutting 15 seconds off a 5-minute race, taking your training to a place where others don’t can make all the difference.


One of your hamstring muscles is probably stronger than the other, an imbalance caused by the fact that most active adults have a dominant side – whether that’s the right or left. A study published in the journal Medicine & Science in Sports & Exerciseexamines whether this imbalance and hamstring weakness are risk factors for team sports injury.

Researchers tested the hamstring strength of 210 Australian football players before and after pre-season training. They found that low hamstring strength increased the risk of a strain up to four times, but that a strength imbalance of 10% between limbs didn’t have an effect on injury.

True Strength Moment: If this research is correct, it’s possible to train your way into a reduced risk of hamstring strains. Researchers suggest that stronger hamstring muscles can even reduce the risk of strains in older athletes as well as players with previous strain type injuries.


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