Strength Training for Endurance Athletes

It has been long thought that strength training was only for bodybuilders and power lifters. There is now a growing body of evidence supporting the use of strength training in improving endurance sporting performance in a number of sports.

Some of the more recent sports science research has strongly promoted the huge benefits that resistance-based training has on endurance sport performance.

Cycling

• A correlation between core muscle fatigue and reduced power output, altered pedaling mechanics in the frontal and sagittal planes

• Improved lactate threshold of up to 12% and improved time to exhaustion at submaximal intensities with heavy strength training

• Improved time to exhaustion at maximum aerobic power of up to 17% with bi-weekly resistance training

Running

• Improved running speed and power output at lactic threshold

• Improved running efficiency through tendon stiffness changes

• Improved running economy of up to 8%

• Improved fatiguability at higher speeds

• Improved moderate distance time trial performance of 3-5%, and longer distance time trial performance of 2-4%

As well as gaining a competitive advantage, stronger athletes tend to be able to remain pain and injury free compared to their peers. If you are an athlete with a history of recurrent injury, the physiotherapists at On Form Physio are experts at combining injury prevention and performance improvement into conditioning programs.

How to take your training to the next level?

At On Form Physio we offer a customised approach to our performance conditioning and strength training for every client based upon their goals and what is stopping them from training their absolute best to reach these and beyond. This is called our Endurance Performance Assessment program.

After discussing with our clients their upcoming goals and aspirations, a thorough assessment of a client’s current physical abilities is completed, and a plan of action is created that focuses energy on improving priority without compromising on a client's training volume.

Further reading:

Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018).

Rønnestad, B.R. and Mujika, I. (2014), Strength training and endurance performance. Scand J Med Sci Sports, 24: 603-612.

Fields, Karl B.1; Sykes, Jeannie C.2; Walker, Katherine M.3; Jackson, Jonathan C.4. Prevention of Running Injuries. Current Sports Medicine Reports: May 2010 - Volume 9 - Issue 3 - p 176-182

Marcinik EJ, Potts J, Schlabach G, et al. Effects of strength training on lactate threshold and endurance performance. Medicine and Science in Sports and Exercise. 1991 Jun;23(6):739-743. PMID: 1886483.