21 / 08 / 24

Strength Training for Endurance Goals

It’s well established that gym-based strength training can significantly enhance endurance performance, whether you aim to run faster, cycle longer, or maintain overall health while pushing your limits. Yet, many endurance athletes make the mistake of replicating their endurance training in the gym—opting for more cardio-focused classes like Body Pump, Spin, or circuit training. While these activities have their place, they don’t address the specific needs that will help you go further and faster while staying injury-free. This is where focused strength training comes into play.

 

Why Strength Training Matters for Endurance Athletes

If you’re stronger, you’ll go further, faster. The logic is simple but often overlooked. Strength training enhances muscular power and resilience, making your body more efficient and less prone to injury during endurance activities. Understand that more of the same isn’t what you need when you step into the gym. Instead, you should focus on quality, not quantity, to achieve better results in your endurance pursuits.

 

What Should You Be Doing in the Gym?

Everyone has unique strengths, weaknesses, and histories of injury or physical limitations so that a one-size-fits-all approach won’t work. However, certain principles apply broadly to most endurance athletes.

• Focus on Full-Body Lifts

The foundation of your strength training should be full-body lifts, particularly squats and deadlifts. These exercises target multiple muscle groups, enhancing overall power and stability. Unlike endurance training, which often involves high repetitions, strength training for endurance should focus on lower repetitions with challenging weights. Aim for three to six reps over three to six sets, allowing adequate recovery between sets. It’s crucial not to combine these heavy lifts with endurance training on the same day to avoid excessive fatigue.

• Pre-habilitation and Corrective Training

To further support your endurance goals, incorporate pre-habilitation exercises targeting your weak points. Think single-leg training, mid and lower back strength exercises, and core-focused work, particularly for the abdominals. These exercises help correct imbalances and prevent injuries, which are crucial for maintaining long-term performance.

• Don’t Neglect the Upper Body

While endurance athletes often focus primarily on the lower body, neglecting upper body strength can be a mistake. Exercises like weighted chin-ups and push-up variations should be included regularly in your routine. Additionally, emphasising hip and hamstring training through exercises like hip bridges, Romanian deadlifts, reverse hypers, and glute/ham raises is essential for keeping your knees healthy and improving overall running or cycling efficiency.

 

How Often Should You Strength Train?

Generally, two strength training sessions per week are sufficient for most endurance athletes. These sessions should be short, targeted, and focused on building strength without overwhelming your system. Remember, the goal is not to exhaust yourself but to build and maintain a structural balance that complements your endurance training.

 

What a Strength Training Session Look Like?

Here’s an example of a typical Monday strength training session:

Warm-up: Bodyweight exercises and mobility work.

• A1. Barbell Reverse Lunges: 5 sets of 5 reps per leg.
• A2. Shoulder/Thoracic Mobility Drills: During rest periods.
• B1. Glute/Ham Raise: 4 sets of 8-12 reps.
• B2. Ring Push-Ups: 4 sets of 8-12 reps.
• B3. AB Wheel Rollouts: 3 sets of 25 reps.

This example is personalised to the individual athlete, so your programme might look different based on your specific needs and goals. However, the principle remains the same—targeted strength work that complements your endurance training.

 

Integrating Strength Training into Your Routine

If you haven’t yet incorporated strength training into your endurance regimen, now is the time to start. You’ll likely see improvements in your performance and overall structural health, leading to fewer injuries and more consistent training.

 

FAQs

Q: Can strength training improve my endurance in running, cycling, or other sports?

Absolutely. Strength training can enhance muscular endurance, improve your running or cycling economy, reduce the risk of injury, and boost overall performance in endurance sports.

Q: What strength training should I do for endurance training?

Focus on lower-to-moderate weight, high-repetition exercises that target the muscles used in your specific endurance sport. Exercises like lunges, squats, deadlifts, and core work are particularly effective.

Q: How often should I strength train during endurance training?

Two to three times per week is typically sufficient. Be careful not to overdo it, as too much strength training can interfere with your endurance performance.

Q: When should I do my strength training workouts?

Schedule your strength workouts on days when you’re not doing your main endurance workout or after a shorter or easier endurance session. Ensure there’s adequate recovery time before your next hard workout.

Q: How long should my strength training workouts be?

Aim for 30-60 minutes per session. Focus on high-quality movements rather than the duration of the workout.

Q: Should I lift heavy weights or use lighter weights with higher repetitions?

For endurance training, lighter weights with higher repetitions are generally recommended. This approach increases muscular endurance and reduces injury risk.

Q: Can strength training replace endurance workouts in my training plan?

No, strength training should complement, not replace, your endurance workouts. Your primary focus should remain endurance training, with strength work supporting it.

Q: How long before an endurance event should I stop strength training?

It’s advisable to taper off strength training 2-3 weeks before an endurance event to allow your body to recover fully. This timeline can vary depending on your training plan and individual needs.

Integrating strength training into your endurance routine can enhance your performance, reduce injury risk, and achieve a more balanced, resilient body.

 
If you have any questions on the above or would like some advice on how we could help you with your fitness goal, don’t hesitate to visit one of our gyms in London and try one of our small group training sessions.

 

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