Is it better to combine different types of strength training?

Yes, for many runners, combining different strength training methods – most commonly Heavy Resistance Training (HRT) and Plyometric Training (PT) – often leads to the most significant improvements in running performance.

This approach is effective because:

• It targets a broader range of neuromuscular qualities: HRT builds maximal strength and improves neural drive, while PT enhances reactive strength and the efficiency of the stretch-shortening cycle.

• Synergistic effects: The adaptations from each type of training can complement each other, leading to more holistic development that benefits the complex demands of running.

Combined programs generally show moderate improvements in running economy and large positive effects on overall running performance (time trials and time to exhaustion), often exceeding the benefits seen from doing one type of strength training alone.