Applying Polarized Training To Improve Body Composition And Strength Outcomes In Long-Distance Runners

Abstract

This quasi-experimental study aimed to evaluate the effects of a polarized training intervention on physical fitness outcomes in long-distance runners. A sample of 60 participants (aged 18-30) was randomly assigned to an Intervention Group (IG, n = 30) undergoing polarized training or a Control Group (CG, n = 30) following traditional endurance training. Pre-test and post-test measurements assessed body composition, strength, and cardiovascular health. Descriptive statistics revealed significant changes in the Intervention Group: weight decreased from 152.3 ± 18.6 lbs to 141.8 ± 17.4 lbs, Body Mass Index (BMI) reduced from 25.0 ± 2.1 to 22.7 ± 2.0, and Body Fat Percentage dropped from 27.0 ± 3.8 to 22.5 ± 3.5. Furthermore, upper and lower body strength improved, with push-ups per minute rising from 17.5 ± 2.9 to 22.1 ± 3.3 and wall sit duration increasing from 29.8 ± 4.0 to 35.5 ± 4.7. In contrast, the Control Group showed minimal changes across most variables. Paired Samples t-tests revealed significant within-group improvements for the IG (e.g., Weight: t = 4.45, p = 0.01), while the CG showed no significant changes. ANCOVA analysis, controlling for baseline differences, revealed significant effects of the intervention on BMI (F = 4.52, p = 0.04), Waist-to-Hip Ratio (F = 5.14, p = 0.03), Resting Heart Rate (F = 6.72, p = 0.01), and Body Fat Percentage (F = 8.21, p = 0.01). These findings support the effectiveness of polarized training in improving physical fitness outcomes in long-distance runners.