Effect snapshot
| Intervention | Add 2×/week heavy compound lifts for 8 weeks alongside running |
| Outcome | Running economy (oxygen cost at steady pace) |
| Effect | 3–8 percent relative increase |
| Confidence | meta_analysis |
| Context | Recreational runners, 8-week protocols, 2015–2024 |
Sources
What changes
Supplemental strength training is often associated with a 3–8% relative improvement in running economy in recreational cohorts.
When this tends to work
- Conditions similar to: Recreational runners, 8-week protocols, 2015–2024
- You can measure
Running economy (oxygen cost at steady pace)reliably - The intervention is implemented consistently, not half-measured
When to be careful
- Your audience or product differs materially from the cited context
- Compliance costs or second-order effects outweigh the lift
- Evidence label is meta_analysis—treat wide ranges as planning bands, not promises
Practical takeaway
Use the cited range for prioritization and test design. Verify against your own data before scaling.