Musculação para maratonistas

Assumidamente não gosto de musculação. Quando não consigo fugir, faço forçosamente a musculação, mas sem nenhuma convicção de que irá me trazer benefícios na corrida. A meu favor foi publicado um artigo no Journal of Strength and Conditioning Research de outubro 2010 onde se comparou o treinamento só de corrida (endurance) com o de corrida + musculação (Effects of a Concurrent Strength and Endurance Training on Running Performance and Running Economy in Recreational Marathon Runners). Foram avaliados 22 maratonistas recreacionais, com média de idade de 40anos e índice de massa corpórea 22kg/m2 e VO2 max 52ml/kg/min. Durante 8 semanas, 11 corredores treinaram só corrida (276min/semana) e 11 treinaram corrida (240min/semana) e musculação para tronco e membros inferiores (120min/semana). Antes e após as 8 semanas de treino, foram feitos testes em esteira. Após o término do estudo e para minha felicidade, não houve diferença em relação ao VO2, limiar de lactato, frequência e tamanho da passada, concluindo que, neste trabalho, a musculação não trouxe benefícios para os corredores (obrigado senhor!!). Algumas críticas que preciso fazer: a duração do treinamento foi curta (apenas 8 semanas) e não foram avaliados, por exemplo, dados sobre risco de lesões, etc.
O abstract do artigo está abaixo para quem quiser analisar mais profundamente:


"Ferrauti, A, Bergermann, M, and Fernandez-Fernandez, J. Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners. J Strength Cond Res 24(10): 2770-2778, 2010-The purpose of this study was to investigate the effects of a concurrent strength and endurance training program on running performance and running economy of middle-aged runners during their marathon preparation. Twenty-two (8 women and 14 men) recreational runners (mean ± SD: age 40.0 ± 11.7 years; body mass index 22.6 ± 2.1 kg·m−2) were separated into 2 groups (n = 11; combined endurance running and strength training program [ES]: 9 men, 2 women and endurance running [E]: 7 men, and 4 women). Both completed an 8-week intervention period that consisted of either endurance training (E: 276 ± 108 minute running per week) or a combined endurance and strength training program (ES: 240 ± 121-minute running plus 2 strength training sessions per week [120 minutes]). Strength training was focused on trunk (strength endurance program) and leg muscles (high-intensity program). Before and after the intervention, subjects completed an incremental treadmill run and maximal isometric strength tests. The initial values for V̇o2peak (ES: 52.0 ± 6.1 vs. E: 51.1 ± 7.5 ml·kg−1·min−1) and anaerobic threshold (ES: 3.5 ± 0.4 vs. E: 3.4 ± 0.5 m·s−1) were identical in both groups. A significant time × intervention effect was found for maximal isometric force of knee extension (ES: from 4.6 ± 1.4 to 6.2 ± 1.0 N·kg−1, p < 0.01), whereas no changes in body mass occurred. No significant differences between the groups and no significant interaction (time × intervention) were found for V̇o2 (absolute and relative to V̇o2peak) at defined marathon running velocities (2.4 and 2.8 m·s−1) and submaximal blood lactate thresholds (2.0, 3.0, and 4.0 mmol·L−1). Stride length and stride frequency also remained unchanged. The results suggest no benefits of an 8-week concurrent strength training for running economy and coordination of recreational marathon runners despite a clear improvement in leg strength, maybe because of an insufficient sample size or a short intervention period."