Strength training for endurance athletes
On this page I cover why strength can help you, what strength training is for endurance athletes and what it should include. I explain how much you should do, how hard and what types will help you to accomplish maximum performance gains.
As a Physiotherapist it is my job to help you stay injury free and certainly empower you with the knowledge to help yourself. If and when you do get injured, understanding strength training will help you understand the reasons why I set a lot of the exercises as your Physiotherapist. Physiotherapy rehab has strength training at is core and although specifically adapted to you after a thorough assessment you'll see that the principles apply.
Firstly let's look at the benefits to you as an endurance athlete! If this doesn't sell it to you then nothing will. This is from current literature i.e. research. I'd like to thank Claire Minshull for her recent talk that has added some references and specifics to this page.
Cycling
It's been shown reletively consistently that around 10 weeks of heavy resistance training performed just 2 times a week can lead to a 4% improvement in power output, reduced oxygen requirement during prolonged sub-maximal efforts and an increase in performance in sprints (Rønnestad, 2010) (Vikmoen, 2010).
Running
Strength training has been seen to improve running economy, time trial performance and maximal sprint speed in middle and long distance runners of all abilities (Blagrove, et al., 2017). Strength training is likely to have significant improvement in the sprint finish of long distance races (Vikmoen, 2010).
Swimming
Harder to show in the pool due to the equipment normally used to show efficiency and oxygen consumption in sport. However, strength training has been seen to impact stroke rate and length leading to greater swim performances of around 2 - 3% Crowley, 2017).
All together
A larger study by Berryman et al., (2018) looked a running, cycling, swimming and skiing and showed strength training improved performance and significantly reduced the energy needed to perform.
What is Strength?
Strength can be defined as the maximum amount of force that a muscle group can produce under specific conditions (Blagrove, 2019) or more simply "the ability of muscle to exert force" (ACSM, 2017).
Strength training allows us to build the tissues capacity to be able to produce large amounts of force, rapidly through a coordinated movement pattern e.g. running, pedalling or swimming. However, dosing strength training is the key and often overlooked.
Types of Exercises
Ideally, we're looking at triple extension exercises. That is a movement that means we extend through our ankles, knees and hips (as we do during the running gait cycle and also cycling). This is known as the specificity of training but without trying to replicate the exact running/ cycling/ swimming movement.
Types of Strength Training
Next, we look at the type of strength training. There are several types of strength as the term strength itself is a broad term. The easiest way to look at this is how we apply the force.
It is important to note that the foundations of strength and conditioning lie in the pure ability to produce a force which we get from being able to lift large loads i.e our maximal strength. This allows us to then progress to producing this force more rapidly i.e. "Explosive Strength". We need to be able to produce the force in the first place to then produce it faster.
When we talk "Maximal Strength" things often get a bit mixed up and confusing, with a lot of out dated and conflicting advice on the internet. By a large load we mean pretty large and people often look at the weight and instantly think "there's no way I can lift that".
However, you'd be surprised at how much you can lift and often how much safer it is than lifting small weights. We become far more ‘switched on’ lifting big weights therefore more in control of the movements.
Although starting to fade, there is still a myth that endurance athletes should complete high repetitions when doing strength training. This couldn't be further from the truth. Yes, we need muscular endurance but as we spend most of our time running this provides us with that stimulus. Strength training time is best spent on just that, training to be stronger. In fact by completing resistance training with high reps you are great risk of overloading you muscular endurance systems as you'll be hit it when training for your discipline as well as in the gym!
Strength is developed more the lower the number of reps you're able to complete with that load. Less than 12 is where you want to be.
Research shows that far greater performance benefits are gained from performing lower reps with greater load (Blagrove, et al., (2017).
That means lifting a weight heavy enough that you can only perform the movement a maximum of 12 times, hence the large loads. As you progress and develop your technique and confidence, your reps should reduce even further, down to around 5 – 8 and the load will therefore increase. Think reps to failure. The table below will help guide how you start and progress as you gain experience.
As a Physiotherapist it is my job to help you stay injury free and certainly empower you with the knowledge to help yourself. If and when you do get injured, understanding strength training will help you understand the reasons why I set a lot of the exercises as your Physiotherapist. Physiotherapy rehab has strength training at is core and although specifically adapted to you after a thorough assessment you'll see that the principles apply.
Firstly let's look at the benefits to you as an endurance athlete! If this doesn't sell it to you then nothing will. This is from current literature i.e. research. I'd like to thank Claire Minshull for her recent talk that has added some references and specifics to this page.
Cycling
It's been shown reletively consistently that around 10 weeks of heavy resistance training performed just 2 times a week can lead to a 4% improvement in power output, reduced oxygen requirement during prolonged sub-maximal efforts and an increase in performance in sprints (Rønnestad, 2010) (Vikmoen, 2010).
Running
Strength training has been seen to improve running economy, time trial performance and maximal sprint speed in middle and long distance runners of all abilities (Blagrove, et al., 2017). Strength training is likely to have significant improvement in the sprint finish of long distance races (Vikmoen, 2010).
Swimming
Harder to show in the pool due to the equipment normally used to show efficiency and oxygen consumption in sport. However, strength training has been seen to impact stroke rate and length leading to greater swim performances of around 2 - 3% Crowley, 2017).
All together
A larger study by Berryman et al., (2018) looked a running, cycling, swimming and skiing and showed strength training improved performance and significantly reduced the energy needed to perform.
What is Strength?
Strength can be defined as the maximum amount of force that a muscle group can produce under specific conditions (Blagrove, 2019) or more simply "the ability of muscle to exert force" (ACSM, 2017).
Strength training allows us to build the tissues capacity to be able to produce large amounts of force, rapidly through a coordinated movement pattern e.g. running, pedalling or swimming. However, dosing strength training is the key and often overlooked.
Types of Exercises
Ideally, we're looking at triple extension exercises. That is a movement that means we extend through our ankles, knees and hips (as we do during the running gait cycle and also cycling). This is known as the specificity of training but without trying to replicate the exact running/ cycling/ swimming movement.
Types of Strength Training
Next, we look at the type of strength training. There are several types of strength as the term strength itself is a broad term. The easiest way to look at this is how we apply the force.
- Maximum strength - the highest amount of force we can develop through a movement
- Relative strength - the maximum force we can produce per kilogram of body weight (this is important because as endurance athletes we are not looking to increase muscle mass greatly).
- Explosive strength - The maximum amount of force that we can apply in a short period of time. During the running gait, we actually spend milliseconds in contact with the ground. This means we have very little time to put all that force to good use. We have to be able to apply it very quickly indeed.
- Plyometric strength - This is vital for runners as we heavily rely on the efficient nature of our tendons to store elastic energy and return it quickly to the movement. This actually means that we depend less on large muscles that use a lot of energy. An essential quality for endurance athletes!
It is important to note that the foundations of strength and conditioning lie in the pure ability to produce a force which we get from being able to lift large loads i.e our maximal strength. This allows us to then progress to producing this force more rapidly i.e. "Explosive Strength". We need to be able to produce the force in the first place to then produce it faster.
When we talk "Maximal Strength" things often get a bit mixed up and confusing, with a lot of out dated and conflicting advice on the internet. By a large load we mean pretty large and people often look at the weight and instantly think "there's no way I can lift that".
However, you'd be surprised at how much you can lift and often how much safer it is than lifting small weights. We become far more ‘switched on’ lifting big weights therefore more in control of the movements.
Although starting to fade, there is still a myth that endurance athletes should complete high repetitions when doing strength training. This couldn't be further from the truth. Yes, we need muscular endurance but as we spend most of our time running this provides us with that stimulus. Strength training time is best spent on just that, training to be stronger. In fact by completing resistance training with high reps you are great risk of overloading you muscular endurance systems as you'll be hit it when training for your discipline as well as in the gym!
Strength is developed more the lower the number of reps you're able to complete with that load. Less than 12 is where you want to be.
Research shows that far greater performance benefits are gained from performing lower reps with greater load (Blagrove, et al., (2017).
That means lifting a weight heavy enough that you can only perform the movement a maximum of 12 times, hence the large loads. As you progress and develop your technique and confidence, your reps should reduce even further, down to around 5 – 8 and the load will therefore increase. Think reps to failure. The table below will help guide how you start and progress as you gain experience.
A guide to how to organise your strength training. How many times a week, how many sets, how many reps, intensity and effort (Credit - The Sports Physio, Adam Meakins)
When you first start training, you're likely to notice gains very quickly, even in a matter of days to a couple of weeks. This is mainly due to adaptations to the nervous system as this adapts far quicker with more plasticity than the muscular system. Your muscles will become truly stronger in around 6 weeks and onwards (Blagrove, et al., (2017).
Some key exercises to incorporate into a good strength routine are:
Squats, Deadlifts, Step Ups and Calf Raises. There are numerous variations and additional movements, but these are a great starting point and in fact all you need to boost your strength as an endurance athlete while leading a busy work/family life. If you are going to start with one, then squats are your go to. Often termed “the king of strength exercises”.
Some key exercises to incorporate into a good strength routine are:
Squats, Deadlifts, Step Ups and Calf Raises. There are numerous variations and additional movements, but these are a great starting point and in fact all you need to boost your strength as an endurance athlete while leading a busy work/family life. If you are going to start with one, then squats are your go to. Often termed “the king of strength exercises”.
Keep it simple, keep it fun and enjoy getting strong!
Hopefully this is helpful. It's just a snapshot of what's involved in strength training but enough to hopefully guide you in the right direction and give you confidence that lifting big is what you need to do.
If you need any further advice or guidance, then please don't hesitate to get in touch. You will also find more information on my website that is constantly being updated with up to date research driven advice.
If you need any further advice or guidance, then please don't hesitate to get in touch. You will also find more information on my website that is constantly being updated with up to date research driven advice.