Getting Strength Training Right During Ultramarathon Season

An important component of ultra running is muscular strength. It is a baseline necessity to put in the hard pounding miles ultra-races demand. Therefore, strength training is a necessity but incorporating it into an already demanding training schedule is a challenge.

The Interference Effect is when strength gains are blunted by endurance training. American Physiologist, Robert Hickson, first discovered the phenomena in 1980 and wrote about it in his study entitled “Interference of strength development by simultaneously training strength and endurance”.

Since Hickson’s original discovery, there has been a significant amount of research conducted to help us understand the complexities of the Interference Effect. That research was reviewed and synthesized in a study entitled “Optimizing concurrent training programs: A review on factors that enhance muscle strength”. The expressed purpose of the study was to review the literature and research surrounding the Interference Effect to provide insight into designing concurrent training programs. There are four insights we would like to highlight from this study.

1.       On days with both an endurance and strength session, the intensity of the first session will affect the second session.

2.       The order of the sessions matters. If strength training is performed first, then muscular strength and adaptation is prioritized. If endurance training is performed first, then cardiorespiratory fitness and endurance performance is prioritized.

3.       If endurance training is performed first, then a 3-to-6-hour break will reduce the Interference Effect on your strength session. If strength is performed first, then a full 24-hour break may be needed to avoid the Interference Effect.

4.       Nutrition can significantly mitigate for the Interference Effect. If protein is taken within an hour of the first session, followed by a 3-to-6-hour break until the strength session, then impact on the second session is very minimal. Furthermore, if nutrition is consumed during the first session, this will further enhance recovery from the first session and may eliminate the Interference Effect on the second session.

So, how can these findings be practically applied to our training? Here is my arm-chair expert opinion:

A.      You want to prioritize cardiorespiratory fitness and endurance performance. Perform your endurance session in the morning before work. You can make this a high-intensity session. During the session, take in a few gels. Have a protein shake ready to consume immediately after the endurance session. Then, go to the gym during your lunch break and knock out your strength session. Your next endurance session can be performed either on your lunch break or after work the following day, giving you roughly 24 hours of rest from your strength session. You will have significantly reduced the Interference Effect and properly prioritized cardiorespiratory fitness and endurance performance.

B.      You have been struggling with injuries, which has made it difficult to remain consistent in your training. You need to stabilize by improving muscular strength. Therefore, you need to put a heavy emphasis on muscular strength and adaptation. Perform your strength session in the morning before work. Immediately thereafter, consume both protein and carbs to replenish and aid recovery. Try to take a quick nap during your lunch break. After work, perform your endurance session; however, this needs to be a low-intensity session. Consume some nutrition during this low-intensity endurance session and a little more protein after. Make sure to get enough sleep that night. This will significantly reduce the Interference Effect and you will have prioritized muscular strength and adaptation.

There are many other ways to structure concurrent training, but the two suggestions above can reduce the Interference Effect and ensure you build additional muscular strength as needed for the demands of an ultramarathon.