The Right Strength Training to Improve Fatigued Running with Michele Zanini
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Show Notes
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In this episode of the Run Smarter Podcast, Brodie sits down with researcher and lecturer Dr. Michele Zanini to discuss his groundbreaking new study: "Strength Training Improves Running Economy Durability and Fatigued High Intensity Performance in Well-Trained Male Runners."
We dive into what durability actually means in a running context, why it matters, and how strength training—done the right way—can help you maintain performance under fatigue and finish your races stronger.
🔍 Topics Covered:
- Why Dr. Zanini designed this study and the research gaps it aimed to fill
- The concept of running economy durability and how it differs from standard running economy
- How the study was structured and what made it unique
- Detailed breakdown of the strength training protocol:
- 10-week program, 2x/week
- Exercises: back squats, single-leg press, isometric calf raises, plyometric drills
- Progressive overload and focus on intent (explosive effort)
- Key results:
- 35% improvement in time-to-exhaustion at 95% VO2max
- Significant gains in running economy under fatigue
- No change in economy in a fresh state—why this might be the case
- Practical implications for recreational runners
- Strength training tips to optimize durability and late-race performance
- Additional insights on how female and recreational runners might respond to similar training
📌 Key Takeaways for Runners:
- Strength training doesn’t just help with injury prevention—it can enhance fatigue resistance.
- Running economy improvements may be more visible during fatigue, especially for well-trained runners.
- Strength protocols should include progressive loading, low reps with high intent, and strategic plyometrics.
- Even without fancy lab equipment, runners can apply these training principles and see real-world performance gains.
Follow Michele on:
X @MicZanini
BlueSky @mzaniniphysiology.bsky.social
LinkedIn
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