Strength Training for Endurance Sports: Boosting Performance

Popularized especially in the last decade, strength training for endurance sports has not always been embraced by coaches. As practices evolve over time, strength and conditioning specialists must adapt their approach based on science. We now see more and more elite endurance athletes including strength training sessions in their annual planning. But what are the guidelines to follow?

Fortunately, this is a topic receiving a lot of attention from experts today. Needless to say, endurance athletes—such as runners, cyclists, swimmers, rowers, and even cross-country skiers, to name just a few—can benefit from a strength training program to enhance their performance. However, are there risks associated with this type of training that could hinder an athlete’s long-term development?

Strength Training

No need to worry—studies show that muscle mass gain is minimal and does not significantly affect total body weight. In reality, the high volume of cardiovascular endurance training performed each week limits the hypertrophy process. Instead, there’s usually an increase in lean mass (muscle), most likely accompanied by a reduction in fat mass. The athlete becomes more muscular, but not necessarily heavier—ideal, for example, when climbing a hill on a bike.

Another interesting fact: strength training sessions don’t seem to negatively affect VO₂max. Even if the athlete devotes slightly less time to their sport, proper gym training improves movement efficiency and, by extension, enhances performance. Source: Rønnestad, B.R. & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports, 24:608.

Moreover, studies suggest that maximal strength training may be the most crucial quality to develop. This might sound contradictory, as endurance athletes were long advised to perform only low-load, high-repetition exercises. Maximal strength training, by contrast, involves performing sets of 1 to 6 reps with very heavy loads. In this type of training, it’s important for the athlete to rest 2 to 3 minutes between sets for proper recovery.

The benefits of maximal strength training include energy conservation and delayed onset of fatigue during training or competition. In other words, the athlete can sustain a higher percentage of intensity for longer before experiencing muscle fatigue. In sports like running, increased muscle-tendon stiffness plays a major role in storing and releasing elastic energy. Once again, movement efficiency improves, and each stride becomes more effective.

Muscle Power

While strength is the dominant quality for improving long-distance performance, muscle power can also be an excellent complement. This is a form of strength training where the speed component is emphasized. Olympic weightlifting movements are a great example. The goal is to move a heavy load with maximum speed intent. It’s worth noting that maximal strength is also an integral part of this type of training.

Managing Concurrent Training

One last concept must be considered when combining strength training with a high-intensity aerobic endurance session on the same day: the interference effect that can occur between the two physical qualities. Of course, the risk of interference can be minimized with proper planning and adjustment of the training loads in the weight room.

Experts suggest starting with the endurance session—including high-intensity intervals—and waiting at least 6 hours before performing the strength training session, if both must happen on the same day. Therefore, careful weekly integration of strength work is essential, always aligned with your goals.

That said, how you structure your training and recovery makes a big difference. And don’t forget the nutritional aspect—it plays a key role in the equation. It is recommended to consult with a team of professionals to optimize both muscular and aerobic adaptations simultaneously.

Don’t hesitate to reach out to one of our strength and conditioning coaches for more information.

Sources

Rønnestad, B.R. et Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports, 24:608.
Blagrove, C.R, Howatson, G et Hayes, R.P. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48:1117–1149
Doma, K., Deakin, B.G et Bentley, D.J (2017) Implications of impaired endurance performance following single bouts of resistance training: An alternate concurrent training perspective. Sports Med 47:2187–2200
Paton, C.D  et Hopkins, W.G. (2005). Combining explosive and high-resistance training improves performance in competitive cyclists. Journal of Strength and Conditioning Research 19(4), 826–830
Rønnestad, B.R. et Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports, 24:603–612.