If you have experience racing 3 kilometer (1.86 mile) events and are working hard to gain a competitive edge, a study published in theJournal of Strength and Conditioning Research suggests thinking about hitting the weight room a couple days each week.

Eighteen well-trained runners were randomly assigned to incorporate resistance and plyometric training, endurance strength training at 40% of one rep max load, or resistance band training into their regular endurance runs. Strength and endurance weight training twice weekly improved physical strength, running economy and peak velocity, but only the subjects who lifted for strength development improved their 3K run time.

True Strength Moment: It turns out that being stronger might just translate into a stronger finish. This study illustrates the benefits of concurrent training. Whether you’re a strength athlete looking to round out your abilities or an endurance athlete focused on closing a speed gap, don’t shy away from the weight room or the treadmill.