What is Heavy Resistance Training (HRT) and how does it benefit runners?
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Strength Training

What is Heavy Resistance Training (HRT) and how does it benefit runners?

By Dr. Sean Radford•19th May 2025

Heavy Resistance Training (HRT) involves lifting weights that are typically 80% or more of your one-repetition maximum (1RM), meaning you'll be working in a low repetition range (e.g., 3-10 reps per set).

For runners, HRT offers several key benefits:

  • Improved Running Economy (RE): HRT consistently leads to small to moderate improvements in RE across a wide range of running speeds.

  • Enhanced Performance: It can lead to moderate improvements in your race times and time to exhaustion.

  • Increased Maximal Strength & Power: HRT enhances your muscles' ability to produce force and improves how your nervous system recruits and fires muscle fibers.

  • Lower Relative Effort: By increasing your maximal strength, each running stride requires a lower percentage of your maximum effort, which can make running feel easier and delay fatigue.

Programs lasting 10-14 weeks or more, with a focus on high intensity (even up to <4RM or ≥90% 1RM), tend to yield the best results for RE and performance.

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