The effects of external load-based circuit training on endurance performance in long-distance runners
DOI:
https://doi.org/10.68574/sportk.374Keywords:
Circuit Training, External Load, Muscular Endurance, Long-Distance Running, PerformanceAbstract
This study aimed to analyze the effect of external load-based circuit training on muscular endurance performance in long-distance runners from the Indonesian Athletics Association (PASI) Balikpapan. A quasi-experimental one-group pretest-posttest design was used. The sample included seven senior male athletes aged 21–28 years who competed in the 5000-meter and 10,000-meter events. The training intervention lasted eight months and consisted of 66 sessions, held 2–3 times per week. Athletes performed circuit-based resistance exercises using 40%–60% of one-repetition maximum (1RM), with 6–9 sets, 8–12 repetitions, and 15–30 seconds of rest between stations. The results indicated a statistically significant improvement (p=0.002) between pre- and post-training scores. The average performance increased by 18%, and the N-Gain score was 0.42, categorized as moderate effectiveness. The greatest improvements were observed in lower body strength endurance (squat test). Although direct race performance data were not collected, the functional tests used reflect the physiological demands of long-distance running, particularly in the 5000m and 10,000m events. In conclusion, circuit training with moderate external loads had a positive effect on enhancing muscular endurance among long-distance runners. Future studies should adopt randomized controlled designs with larger and more diverse athlete populations to validate these findings.
Downloads
References
1. Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2014). The effect of strength training on performance in endurance athletes: A systematic review and meta-analysis. Sports Medicine, 44, 845–865. https://doi.org/10.1007/s40279-014-0157-y
2. Balsalobre-Fernández, C., Santos-Concejero, J., Grivas, G. V., & Kraemer, W. J. (2017). The effect of strength training on performance indicators in distance runners. Journal of Strength and Conditioning Research, 31(1), 9–23.
3. Bazyler, C. D., Beckham, G. K., & Sato, K. (2015). The use of periodization in strength training for athletes. Strength & Conditioning Journal, 37(6), 56–63. https://doi.org/10.1519/SSC.0000000000000140
4. Bazyler, C. D., Heather, A. A., Bellon, C. R., Taber, C. B., & S. H., Michael. (2015). Strength training for endurance athletes: Theory to practice. Strength and Conditioning Journal, 37(2), 1–12.
5. Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845–865. https://doi.org/10.1007/s40279-014-0157-y
6. Chan, F. (2012). Strength training (Latihan kekuatan). Jurnal Cerdas Sifa Pendidikan, 1(1), 1–8. https://doi.org/10.22437/csp.v1i1.703
7. Chiu P., Hsien C. H., Yaju C., Ming D. C., & Miaoju H. (2018). The Reliability and Validity of a Modified Squat Test to Predict Cardiopulmonary Fitness in Healthy Older Men. Biomed Research International, 2018, 1-7. https://doi.org/10.1155/2018/4863454
8. Cui, Y., Mu, J., Wang, Q., Xi, R., Wang, Y., Liu, D., Chen, X., & Zhou, Z. (2023). Acute effects of different load intensities and rest intervals on muscle strength endurance in male college athletes. Journal of Men's Health, 19(11), 51–60. https://doi.org/10.22514/jomh.2023.115
9. Dikdik Z. S., Paulus L. P., & Luki Affari (2019). Physical Condition Training. Bandung; Rosdakarya Youth Publisher.
10. Faizin, A., & Hariadi, I. (2019). The relationship between arm length and arm muscle strength on throwing in students. Indonesia Performance Journal, 3(2), 1-14.
11. Griadhi, A. (2019). Biomolecular adaptation of skeletal muscle tissue hypertrophy in weight training and its benefits on metabolic syndrome. Sport and Fitness Journal, 7(2), 1-15.
12. Gumelar, R. A. (2019). Comparison of the effect of paired bottom passing exercises with lower passing to the wall on bottom passing skills in volleyball games [Bachelor's thesis, Siliwangi University]. Siliwangi University Repository. http://repositori.unsil.ac.id/823/
13. Hastjarjo, T. D. (2011). Validitas eksperimen. Buletin Psikologi, 19(2), 70–80. https://jurnal.ugm.ac.id/buletinpsikologi/article/view/11558
14. Ida, M., & Sasaki, K. (2024). Effects of low-intensity resistance training with blood flow restriction on muscular endurance: A pilot study. Journal of Sports Science and Medicine, 23(1), 55–62. https://doi.org/10.52082/jssm.2024.055
15. Jansson, A., Tønnessen, E., Hammarström, D., & Rønnestad, B. R. (2022). Effects of strength training on hormonal and immunological adaptations in children and adolescents: A systematic review and meta-analysis. Pediatric Exercise Science, 34(1), 1–14. https://doi.org/10.1123/pes.2021-0115
16. Karp, J. R. (2024). The Effect of Strength Training on Distance Running Performance and Running Injury Prevention. Journal of Physical Education and Sport, 24(10), 1-14.
17. Lagos, C. L., Campillo, R. R., Maron, J., & Villarreal, E. S. D. (2024). The effect of strength training methods on middle-distance and long-distance runners' athletic performance: A systematic review with meta-analysis. Sports Medicine, 54, 1801–1833. https://doi.org/10.1007/s40279-024-02018-z
18. Mackenzie, B. (2005). Performance evaluation tests. LElectric World plc, 24(25), 57-158.
19. Martin, R. C., Grier, T., Canham-Chervak, M., Anderson, M. K., Bushman, T. T., DeGroot, D. W., & Jones, B. H. (2016). Validity of Self-Reported Physical Fitness and Body Mass Index in a Military Population. Journal of Strength and Conditioning Research, 30(1), 26–32. https://doi.org/10.1519/JSC.0000000000001026
20. Mustofa, L., Tomoliyus, & Sukamti, E. R. (2024). Increasing endurance and speed endurance through continuous run and interval training in adolescent athletes in long-distance athletics. Journal of Sports Coaching, 16(2), 1-19. https://doi.org/10.17509/jko-upi.v16i2.68926
21. Pillon, N. J., Gabriel, B. M., Dollet, L., Smith, J. A. B., Sardón Puig, L., Botella, J., Bishop, D. J., Krook, A., & Zierath, J. R. (2020). Transcriptomic profiling of skeletal muscle adaptations to exercise and inactivity. Nature Communications, 11(1), 1-16. https://doi.org/10.1038/s41467-019-13869-w
22. Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), 603–612. https://doi.org/10.1111/sms.12104
23. Vadivel, G. R., & Maniazhagu, D. (2022). Effects of circuit training and circuit weight training on muscular strength endurance. Journal of Advances in Sports and Physical Education, 5(3), 38–42. https://doi.org/10.36348/jaspe.2022.v05i03.001
24. Vikestad, V. K., & Dalen, T. (2024). Influence of concurrent training order on endurance performance: Resistance–endurance versus endurance–resistance training. Journal of Strength and Conditioning Research, 38(2), 303–310. https://doi.org/10.1519/JSC.00000000000004502
25. Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: A systematic review. Journal of Strength and Conditioning Research, 22(6), 2036–2044. https://doi.org/10.1519/JSC.0b013e318185f05a
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2026 Latib Mustofa, Tomoliyus
This work is licensed under a Creative Commons Attribution 4.0 International License.
Copyright © by the authors. This is an open-access article distributed under the terms of the Creative Commons CC BY 4.0 license, meaning that anyone may download and read the paper for free. The use, distribution or reproduction in other forums is permitted, provided the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms. These conditions allow for maximum use and exposure of the work, while ensuring that the authors receive proper credit.
