@EamonnFlanagan: Isometric training (IST) for e...
@EamonnFlanagan
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Feb 05, 2026
1
Isometric training (IST) for endurance runners has grown in popularity recently but remains relatively under-studied.
This article presents a strong theoretical rationale.
Potential benefits most likely via improved economy rather than via VO₂max or lactate threshold.
This article presents a strong theoretical rationale.
Potential benefits most likely via improved economy rather than via VO₂max or lactate threshold.
2
The proposed mechanism is biomechanical:
increased tendon and joint stiffness
⬇️
shorter ground contact times
⬇️
better elastic energy return
⬇️
improved running economy.
Evidence isn't definitive, but studies w/ positive outcomes involve high-intensity, high-effort actions
increased tendon and joint stiffness
⬇️
shorter ground contact times
⬇️
better elastic energy return
⬇️
improved running economy.
Evidence isn't definitive, but studies w/ positive outcomes involve high-intensity, high-effort actions
3
Practical recommendations:
✅ ~3-second maximal contractions
✅ 10–20 reps per session
✅ ≥90% MVC
✅ Target ankle plantar flexors & knee extensors.
Use as a complement to dynamic strength and plyometric training. A low-fatigue tool with likely upside
✅ ~3-second maximal contractions
✅ 10–20 reps per session
✅ ≥90% MVC
✅ Target ankle plantar flexors & knee extensors.
Use as a complement to dynamic strength and plyometric training. A low-fatigue tool with likely upside
4
More on isometric testing and training here in thread below
If you're interested in this topic and strength diagnostics more generally, get in touch. I’m planning a small in-person, practical session on this later in the spring
If you're interested in this topic and strength diagnostics more generally, get in touch. I’m planning a small in-person, practical session on this later in the spring
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