The Stronger Stride Podcast

230. Running Economy: Why Strength & Plyometrics Matter More Than You Think

In this solo episode of The Strongest Stride Podcast, Lydia McKay breaks down one of the most powerful, and often under-utilised, performance tools for runners: strength training and plyometrics.

Running economy is one of the biggest determinants of endurance performance, yet many runners still treat strength work as optional or purely for injury prevention. In this episode, Lydia explains what running economy actually is, why even small improvements matter, and how targeted strength and plyometric training can translate into real-world speed gains.

Drawing on current research and her own training experience as a physio, runner, and coach, Lydia shares practical, evidence-based strategies you can apply immediately; without adding endless exercises or gym time.

We discuss:
• What running economy really means (and why it’s so important)
• Why a ~2% improvement can significantly impact performance
• The role of high-load strength training (>80% 1RM) for runners
• How plyometrics and strength training influence speed differently
• Why quality, intensity, and rest matter more than volume
• How quickly runners can improve economy (hint: weeks, not years)
• How to assess whether your current training is actually helping

If you’re a runner looking to get faster, more efficient, and more resilient, or a clinician/coach wanting clearer guidance on programming; this episode will challenge how you think about strength training.

References:

https://pubmed.ncbi.nlm.nih.gov/38165636/

https://www.researchgate.net/publication/389430543_Strength_Training_Improves_Running_Economy_Durability_and_Fatigued_High-Intensity_Performance_in_Well-Trained_Male_Runners_A_Randomized_Control_Trial

https://open.spotify.com/episode/2D53R0CGKnyF2WcK5aaeyd?si=A42pmi-ORQGGf7SnJZQw7Q

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