Strength training for distance runners has gained ground in the recent years as more runners of varying ability and type are entering the mix. As people increase their training volume, they are finding it more and more important to keep their joints healthy, prevent imbalance, and maintain some aesthetics through incorporating both general and running specific strength moves to keep them healthy so they can run more. However, if peak performance is the goal, the strength training one does as they approach a race should be explosive.
A study published in 1999 in the Journal of Applied Physiology investigated the effects of incorporating explosive plyometric training into runner’s present volume, and found that while there were no significant changes in their vo2 max, their stride power and running economy improved to the point that the experimental runners were able to run a significantly faster 5k compared to no change in the 5k time of the runners not performing the explosive strength work.
How should runners go forward with this information? incorporating a plyometric strength training workout as well as something more running specific like short hill sprints 1-2 times a week would stand to help a runner improve their race performance. No significant gains will be made in your ability to process oxygen, but your muscles and tendons will be more adept to producing force quickly and efficiently to propel you through the finish line.
Running Science Expanded 