The Right Strength Training to Improve Fatigued Running with Michele Zanini

The Run Smarter Podcast

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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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