Strength training and running economy.

One factor that will contribute to your running performance (or walking or hiking performance) is your running (or movement) economy. This refers to how much energy your body uses when you are running. One way of improving this is through strength training. Particularly when strength training involves moving higher loads (i.e., less reps of heavier weight, closer to maximum effort) or plyometric training (i.e., quick, and forceful movements like hopping).

These - high load and plyometric training - are the same type of exercises that are recommended for improving bone mass density, especially for people on hormone replacement therapy. Doing a little bit twice a week can be a good approach to improvement. (Remember - you need to be a careful and conservative with these exercises if you have had cancer that has spread to your bones - instead focus on lower loads and simple movements).

Lower load resistance training (i.e., lighter weight that can be repeated many times) and isometric training (i.e., strengthening a muscle without moving it – think of a plank) seem to be less effective for improving running economy. This does not mean these exercises are not worth doing. You need to be able to do lighter weights before you do heavy weights. And these exercises can have additional benefit not related to running economy.

How could you build up to a plyometric hopping exercise? Start simple. Calf raises, sit to stand exercises and step up exercises are really important functional exercises that are often included in hospital rehabilitation programs. Then work your way up so that you can perform single leg calf raises, body weight squats, and body weight lunges. Once you are comfortable with these (and warm), you can try hopping.

What kind of hopping will help your running economy? Performing daily, 10 second bouts for five minutes (including rest) of double leg hopping can improve running economy. See here for detail and a simple program to follow: https://www.nature.com/articles/s41598-023-30798-3

(And here for other information used in this post: https://link.springer.com/article/10.1007/s40279-023-01978-y https://www.jsams.org/article/s1440-2440(18)31270-2/fulltext)