For high-volume runners, the key to maintaining strength without compromising recovery is to drastically reduce the weekly volume of strength training sessions while maintaining high intensity, and to accept that these sessions become a support tool rather than a goal of pure performance.

noli's read

There is a broad consensus in the community that aiming for high-volume strength training (bodybuilding style) during periods of high mileage is unnecessary, if not counterproductive. Systematic reviews (e.g., Blagrove et al., 2018) confirm that strength training improves running economy and performance in endurance runners, even with reduced volume, provided that intensity is maintained. The approach suggested by the thread, consisting of limiting oneself to a few intense sets (close to failure) to limit systemic fatigue, is corroborated by literature on load management and recovery. The concept of using isometric exercises to reduce soreness related to descents (eccentrics) is a valid strategy in physical preparation to mitigate muscle damage. However, it is an exaggeration to think that there is a universal rule: individual response to nervous fatigue varies greatly. There is no evidence that reducing volume to the extreme (1-2 sets) is optimal for everyone, although it is sufficient to maintain gains. The consensus is strong and pragmatic regarding this prioritization of running volume.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018
3. 3r/AdvancedRunning