The important performance benefits of strength training, including heavy resistance, explosive resistance and plyometric training for endurance runners have been well documented in recent systematic reviews.1–5 As such, strength training should be considered an important addition to a well-planned training programme for middle and long distance runners of all levels. The key benefits runners can obtain from a strength training programme include: 1. Improved running economy. 2. Faster time trial performance. 3. Faster maximal sprint speed. Strength training interventions lasting 6–20 weeks, added to the training programme of a distance runner with >6 months running experience, have been reported to enhance running economy by 2%–8%.5 Running economy improvements will theoretically enhance endurance running performance by allowing the runner to run at a lower oxygen or energy cost during training and racing.5 These benefits have been reported in runners from a recreational level through …

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信息图表。跑步误区：力量训练应该高重复低负荷才能提高跑步成绩

力量训练的重要性能优势，包括耐力跑者的大重量阻力、爆发阻力和增强式训练，在最近的系统评价中有详细记录。 1-5 因此，应将力量训练视为精心计划的训练计划的重要补充适合所有水平的中长跑运动员。跑步者可以从力量训练计划中获得的主要好处包括： 1. 提高跑步经济性。2. 更快的计时赛表现。3.更快的最大冲刺速度。据报道，将持续 6-20 周的力量训练干预添加到具有超过 6 个月跑步经验的长跑运动员的训练计划中，可以将跑步经济性提高 2%-8%。