HOW MUCH STRENGTH IS

NEEDED IN ENDURANCE
EVENTS?
By F. Suslov
A close look at an optimal balance between specific endurance and strength in
endurance events, coming to the conclusion that training in distance running
should lead to only moderate hypertrophy. The article is a slightly abbreviated
translation from Legkaya Atletika, Russia, No. 10, October 1992. Re-printed with
permission from Modern Athlete and Coach.
INTRODUCTION
In discussing poor performances by middle distance runners we are often
inclinedt
ol
ayt
hebl
ameonshor
t
comi
ngsi
nanat
hl
et
e
sspeed,st
r
engt
hor
training, it is only rarely that anything is said about shortcomings in the levels of
specific endurance. We are overlooking the most important sequence and
balance between two physical capacities specific endurance and strength.
In recent years experts have drawn much attention to the subject of strength.
Theseaut
hor
s
r
ecommendat
i
onsar
eval
i
dbutt
hei
rf
i
nalc
onc
l
us
i
onsar
e
somewhat one-sided because they have overlooked data on the effect that a
mi
ddl
edi
st
anc
er
unner

shi
ghers
t
r
engt
hl
evel
shaveons
pec
i
f
i
cendur
ance.
There are two basic tasks that are used in efficient training systems. The first is
to optimize the basic training phase designed to improve the middle distance
runner

sf
undament
all
evel
.Thi
spr
ocessi
nc
l
udesasel
ect
i
veandsucc
essi
v
e
i
mpr
ovementoft
heat
hl
et
e
sess
ent
i
alphys
i
calcapaci
t
i
es- endurance, strength,
speed and flexibility. The second is to integrate these motor capacities as the
competition season appr
oaches,ort
heseason
smai
ncompet
i
t
i
onnear
s.
These are the two principal approaches that influence the selection of an
at
hl
et
e
st
r
ai
ni
ngmeansandt
hel
eveloft
r
ai
ni
ngl
oads.Thef
i
r
stappr
oachuses
training means in the traditional aerobic-anaerobic zone, dictated by the aerobic
threshold level (blood lactate around 2 mmol/l, heart rate at least 140/min) and
the anaerobic threshold level (blood lactate 4 mmol/l, heart rate around 170/min).
The second approach involves intensifying training by using exercises performed
in race-like conditions (extensive mixed, intensive glycolytic and speed lactate
zones). Running means designed to develop speed and specific endurance are
supplemented by flexibility and strength development exercises throughout all
training stages.

Mi
ddl
edi
st
anc
er
unner
susual
l
yr
eacht
hei
rphysi
calpeakdur
i
ngt
he
spec
i
al
f
oundat
i
onphasebef
or
eac
hi
ev
i
ngt
hei
rseas
on
sbestper
f
or
mances.The

spec
i
alf
oundat
i
onphas
edevel
opst
hec
omponent
sr
equi
r
edf
ors
pec
i
f
i
c
endurance that depend on maximal oxygen uptake, anaerobic threshold, running
speed, oxygen consumption, functional economy and the specific strength of

r
unni
ngmuscl
es.Thesepar
amet
er
sdec
l
i
nesomewhatdur
i
ngt
hemai
n
competition period because of a higher anaerobic glycolyte and alactate
pr
oduct
i
v
i
t
y.Whi
l
et
hebui
l
di
ngoft
he
spec
i
alf
oundat
i
onr
equi
r
ess
ever
al
mont
hs
,onl
yaf
ewweeksar
er
equi
r
edt
oi
nt
egr
at
eal
lt
heat
hl
et
e
sphys
i
caland
tactical capabilities.
Outstanding world-class athletes share one common characteristic the ability
to compete over different distances which are characterized by different energy
supply mechanisms and different ratios between the strength and speed
components of specific endurance. There is often only a little difference between
the performances of the best athletes over different distances. These differences
can be so slight as to suggest that some elite athletes are not engaged in specific
training for each race at a certain distance. Although a group of narrowly
specialized athletes does exist among elite performers, the fact that a solid

spec
i
alf
oundat
i
oni
sneededf
ort
opl
evelper
f
or
mancesr
emai
ns.
Record breaking performances always stem from a highly organized functional
system. This system comes into being during long term, multi-year training that
includes an optimal level of training and racing activity. The system consists of
t
hr
eehar
moni
ous
l
ydev
el
opedl
i
nks.Thes
ear
et
he
ex
ecut
i
ngl
i
nk the
muscul
arsyst
em,t
he
suppl
yl
i
nk the oxygen transport link, and the

r
egul
at
i
ngcont
r
ol
l
i
nk the central nervous and endocrine systems.
The parameters which characterize t
heconc
eptofa
s
pec
i
alf
oundat
i
onar
ea
high maximal oxygen uptake (deviating no more than 5% from the individual
maximum), a high anaerobic threshold speed and oxygen uptake (85 to 90% of
the maximal oxygen uptake), and effective and economical running technique, a
high level of specific muscular strength and a high utilization of muscular strength
in the competition event.
SPECIFIC ENDURANCE
The maximal oxygen uptake of elite male distance runners varies between 65 to
85 mI/kg/min, while the equivalent for females is 60 to 78 mI/kg/min. The range
of maximal oxygen uptake is much narrower among athletes competing in the
same event, usually within a range of 5 to 10 mI/kg/min. The aim of training is
therefore for an athlete to reach the personal best level of maximal oxygen
uptake (-5%).
A high maximal oxygen uptake enables athletes to run faster at their aerobic and
anaerobic thresholds. The running speed and oxygen uptake of highly qualified

athletes at the aerobic threshold level is about 60% of their maximal oxygen
uptake, at the anaerobic threshold about 80% of their maximal oxygen uptake.
In the opinion of many leading sport scientists, an athlet
e
sanaer
obi
ct
hr
eshol
di
s
a more informative indicator than the maximal oxygen uptake. Outstanding long
distance runners and marathoners can run 5.0 to 5.3 m/s at their anaerobic
threshold, while top level middle distance runners record 5.6 to 5.9m/s. The
equivalent speed for elite females is about 0.5 to 0.7 m/s slower.
Ther
ei
sast
r
ongr
el
at
i
onshi
pbet
weenanat
hl
et
e
sanaer
obi
ct
hr
eshol
dandt
he
oxidative capacities of muscles. Training at the anaerobic threshold level (4
mmol/l) tends to balance the activity of the glycolytic and oxidative enzymes in
the muscles. It also helps to maintain a higher concentration of adenosine
triphosphate (ATP) and creatine phosphate (CP) in the cells by increasing the
mi
t
ochondr
i
a
sox
i
dat
i
vecapac
i
t
y.Theat
hl
et
e
sanaerobic threshold indicates to
what extent the muscles and the oxygen transport system have adapted to
prolonged physical exertion.
Att
hes
amet
i
me,anat
hl
et
e
saer
obi
ct
hr
eshol
dspeed(
2mmol
/
l
)i
s
biomechanically most economical. The aerobic threshold speed correlates with
the lowest physiological cost of covering one meter of distance, expressed by
either the oxygen consumption or the heart rate. Hence, running in training at the
aerobic threshold speed is essential in the development of specific endurance.
Running at a higher anaerobic threshold speed and oxygen uptake promotes
whatwecal
l
f
unct
i
onaleconomization
.I
not
herwor
ds,t
heat
hl
et
ecandr
aw
more heavily on his aerobic energy sources and less on his anaerobic energy
supplies. This results in more reserves left for a fast finish, because the athlete
can mobilize the anaerobic energy supply mechanisms that were left untapped
during the main stages of the race distance.
Another extremely important factor in the development of endurance is a
balanced carbohydrate and fat metabolism. The ability to oxidize fats, even in
middle distances that require less than four minutes, is a measure of high
endur
ance,bec
auset
hebody
sabi
l
i
t
yt
oper
f
or
m aer
obi
cwor
kdependsoni
t
s
capacity to mobilize and utilize free fatty acids. This is required to perform large
volumes of work within the aerobic-anaerobic range (2 to 4 mmol/l). An early
inclusion of large volumes of work that produce significant blood lactate levels,
and therefore switch to carbohydrate metabolism, block fat metabolism.
Finally, a fast anaerobic threshold speed is one of the signs used to evaluate an
optimal relationship between fat and carbohydrate metabolism for difference race
distances.

STRENGTH CAPACITIES
The strength of the muscles involved directly in powering an athlete through a
distance race is an important component to be taken into consideration in the

spec
i
alf
oundat
i
onst
ageoft
r
ai
ni
ng.I
ncr
eas
i
ngt
hepowerout
putandsust
ai
ni
ng
it throughout the entire race is based on the following factors:
Increased stride length
Formation of an effective movement structure
Achievement of an optimal combination between stride length and stride
frequency
Maintenance of the required running speed for a particular distance.
Strength development exercises improve the elastic and reactive properties of
the muscles. These elastic and reactive properties are reflected in the ability of
t
hemuscl
est
or
est
or
emechani
c
al
r
unni
ngener
gy
. Consequently, coaches
should pay particular attention to the devel
opmentof
pr
i
memover
muscle
groups by loading them above the competition demands in training.
However, some specialists have in the recent years reduced the vast variety of
strength development exercises to merely using only speed strength exercises.
By doing this, they have impoverished their arsenal of exercises and eliminated
partly the development of essential physical capacities, usually divided into three
or four categories of maximal strength, explosive strength and strength
endurance (former Ger
manDemocr
at
i
cRepubl
i
c
sspec
i
al
i
st
sal
soi
nc
l
udea

gener
alst
r
engt
hcat
egor
y)
.Mi
ddl
edi
st
ancer
unner
sneedex
er
c
i
sest
odevel
op
general strength, explosive strength (speed strength) and, above all, strength
endurance.
These categories of strength have different methodological features. The relative
percentages of different exercises within the total volume of strength training, the
i
nt
ensi
t
yandt
hedi
st
r
i
but
i
onoft
heex
er
ci
sest
hr
oughoutt
heyear

st
r
ai
ni
ngcyc
l
e
follow a definite pattern. The effectiveness of strength and endurance
development hinges on the two properties of muscle fibers contractile
capacities and considerably increased oxidative capacity. These effects are the
result of the growth of the mitochondria mass capillarization of the muscles and
enzyme activity. The oxidative and contractile capacities can be improved in the
same direction at a training intensity that does not exceed the anaerobic
threshold (heart rate up to 170/min, lactate not exceeding 4 to 5 mmol/l.
Excessive strength training, on the other hand, can induce myofibrillar
hypertrophy and can lower the oxidative capacity of muscle fibers.
Optimizing these two processes calls for correlating aerobic work and strength
development. The balance depends on the nature oft
heat
hl
et
e
smai
n

compet
i
t
i
onevent
.I
ti
si
mpor
t
antt
her
ef
or
et
hatt
heat
hl
et
e
sendur
ancel
evel is
constantly monitored during strength training. A considerable drop in the running
speed at the anaerobic threshold level suggests that the level of strength training
is too high.
Well balanced strength training in distance running (all cyclic events) improves
the strength mechanisms of the central nervous system. These improvements
may be associated with an improved intramuscular and intermuscular
coordination. At the same time, optimal strength development regimes that are
focused on strength endurance do not activate enzymes that stimulate the
formation of anaerobic lactate.
Gener
alst
r
engt
ht
r
ai
ni
ng,des
i
gnedt
odevel
opt
heat
hl
et
e
smai
nmuscl
egr
oups
,
shoul
dbeper
f
or
medt
wot
of
ourt
i
mesaweekdur
i
ngt
hef
i
r
sts
t
agesofayear

s
training cycle (4 to 6 weeks). This development should take place against the
backdrop of improving specific endurance and its components. Speed strength
training takes over after the base general strength development phase.
Strength endurance training begins within the sixth to eighth week of the
following macrocycle and is performed twice a week over about nine months.
However, it would be wise to lay off from strength endurance training two to three
weeks prior to emphasis on oxidative capacities.
Contractile capacities depend on the muscular composition, the activity of
aerobic enzymes, the hypertrophy of myofibrils, their number and cross-section,
and the levels of appropriate hormones. Oxidative capacities depend on the
muscular composition, the activity of aerobic enzymes, the mass of mitochondria,
and the capillarization of muscle fibers, which increases the ability to utilize
oxygen and to resynthesize effectively ATP.
Distance runners exhibit definite ratios between muscle fiber types. The
percentage of type 1 slow oxidative fibers in male athletes increases from 45 to
92% as the length of their racing distance increases. These fibers in female
runners increase from 45 to 75%. However, the ratio between type 1 and type 2
fibers changes only slightly (2 to 10%) during long-term training.
Changes in all types of muscle fibers take place when they are exposed to
endurance training. The mechanisms of this hypertrophy improve because of an
increased contractile and non-contractile proteins and metabolic reserve of
muscular fibers. Endurance training also greatly increases capillaries in muscle
tissue but does not change the ratio between the two basic types of muscle fibers
(fast twitch and slow twitch). Nevertheless, it increases the percentage of
oxidative-glycolytic fibers and decreases the percentage of fast glycolytic fibers.
Excessive strength and speed strength training is responsible for a reversed
effect in a shift from oxidative-glycolytic fibers to fast glycolytic fibers, a decrease

in the volume of mitochondria, and a considerable increase in the cross-section

of muscular fibers. Hence the contractile and oxidative capacities of muscle
fibers have different morpho-functional bases and different criteria for
development. Studies of elite weightlifters confirm this fact. They exhibit reduced
oxidative enzymes activity and a reduced volume of mitochondria in their muscle
fibers in comparison to non-athletes.
The development of muscular strength and endurance should be responsible for
a moderate hypertrophy of the myofibril cross-section which is important in
competition.
The total volume of all three types of strength development exercises should in
middle distance running not exceed 100 to 120 hours a year. Such a volume of
strength training calls for an increased quantity of flexibility exercises to assure
joint flexibility and mobility in the lower extremities and spinal column,
responsible for muscle and ligament elasticity.