THE IMPORTANCE OF STRENGTH TRAINING FOR ENDURANCE ATHLETES

By Andrew Gormly

I have found that the general population, younger athletes, and even high school coaches often see endurance sports like long-distance running, cycling, swimming, triathlon, and even soccer or other team sports as sports that require much endurance often emphasize cardiovascular fitness and stamina over raw power or muscular strength. While aerobic capacity is undeniably critical for success in these disciplines, emerging research and practical evidence demonstrate that strength training—specifically in the weight room—offers loads of benefits for endurance athletes. Contrary to the outdated notion that lifting weights might "bulk up" an athlete and hinder performance, targeted strength training enhances efficiency, injury prevention, and overall endurance. In this article, I explore why athletes in sports requiring long endurance should not only incorporate, but emphasize on an equal level weight room workouts to increase strength and muscle mass, supported by scientific evidence. 

Why Strength Training Matters for Endurance Athletes

   Endurance athletes rely on repetitive motion—think of a runner’s stride or a cyclist’s pedal stroke. Weaknesses or imbalances in the musculoskeletal system can lead to inefficiencies that sap energy over time. Research published in the Journal of Strength and Conditioning Research (2016) found that strength training improves running economy—the amount of oxygen required to maintain a given pace—by enhancing neuromuscular coordination and muscle fiber recruitment. Stronger muscles allow athletes to generate force more effectively, reducing the energy cost of each movement.

Injury Prevention

   Endurance athletes often face overuse injuries such as shin splints, tendonitis, or stress fractures due to repetitive stress on specific muscle groups and joints. Even team sports like soccer, basketball, and more. I notice as a coach that some players frequently get injured or have to sit out one or more games because of muscles or parts of the body that have been tweaked as the season goes along. A 2018 study in the British Journal of Sports Medicine highlighted that strength training strengthens connective tissues (tendons and ligaments) and builds muscle to better absorb impact forces. For example, stronger quadriceps and glutes can reduce knee strain during long runs, while a fortified core stabilizes the spine during extended cycling efforts.

Enhanced Power Output and Late-Race Performance

   While endurance sports prioritize stamina, the ability to summon power in critical moments—like a final sprint or a steep climb— the “4th Quarter Mentality” as the football coach in me likes to call it—can determine race outcomes. Strength training increases maximal force production without compromising aerobic capacity. This translates to better performance in the closing stages of a race, where fatigue typically erodes efficiency.

Delayed Onset of Fatigue

   Stronger muscles can sustain effort longer before fatiguing. Endurance athletes who incorporated resistance training maintained better form and resisted fatigue more effectively during prolonged efforts. This is particularly valuable in ultra-endurance events, where maintaining technique over hours is a challenge.

Counteracting Muscle Loss

   Prolonged endurance training can lead to catabolism (muscle breakdown), especially in older athletes. Strength training helps preserve lean muscle mass, which supports metabolism and overall physical resilience. A 2021 study in Medicine & Science in Sports & Exercise noted that resistance training mitigated muscle loss in marathon runners, improving long-term health and performance.

Strength Training Myths Debunked

One common misconception is that weight training will make endurance athletes "too bulky," slowing them down. However, when programmed correctly—focusing on moderate loads, higher reps, and functional movements—strength training builds lean, functional muscle mass without excessive hypertrophy. Elite endurance athletes like marathoner Eliud Kipchoge and cyclist Tadej Pogačar have incorporated strength work into their routines, proving that it complements rather than contradicts aerobic goals.

Key Lifts and Programming for Endurance Athletes

Strength training for endurance athletes should prioritize compound movements that target multiple muscle groups, improve stability, and mimic sport-specific demands. Below are some generic examples of lifts, along with recommended sets and reps. Of course sets and reps can differ, depending on what you are looking for. These are designed to benefit athletes across sports like running, cycling, swimming, and more. These programs emphasize strength endurance and injury resilience rather than maximal powerlifting-style gains.

1. Back Squat

  Strengthens the quads, glutes, and core, improving leg drive and stability for running and cycling.  

   -A generic guide for Sets/Reps: 3 sets of 8-12 reps at 60-70% of 1-rep max (1RM).  These of course can change depending on what you’re aiming for 

   - It Enhances lower-body endurance and reduces knee injury risk by balancing quad and hamstring strength. 

1. Deadlift

  Targets the posterior chain (hamstrings, glutes, lower back), crucial for maintaining posture during long efforts.  I especially recommend Hex-Bar deadlifts.

   - Sets/Reps: 3 sets of 6-10 reps at 65-75% of 1RM.  Boosts power for uphill cycling or late-race kicks while protecting the spine.

3. Bench Press

Strengthens the chest, shoulders, and triceps, improving upper-body stability for all athletes.  

   - Sets/Reps: 3 sets of 10-12 reps at 60-70% of 1RM.  Enhances arm durability and pushing efforts, as well as overall upper body strength.

4. Single-Leg Romanian Deadlift

   Builds unilateral strength and balance, addressing asymmetries common in endurance athletes.  

   -Sets/Reps: 3 sets of 10-12 reps per leg with moderate dumbbells (e.g., 15-30 lbs). Reduces injury risk by strengthening stabilizing muscles around the hips and knees.

5. Plank with Shoulder Taps

Engages the core and improves dynamic stability, essential for maintaining form in any endurance sport.  

   -Sets/Reps: 3 sets of 30-60 seconds (tapping each shoulder alternately). Prevents energy leaks from poor posture during long efforts.

Practical Application

Endurance athletes should aim for 2-3 strength sessions per week, ideally on non-consecutive days to allow recovery. These workouts can be scheduled during the off-season or base training phase to build a foundation, then tapered during peak competition periods. Start with lighter weights to master form, progressing gradually as strength improves. Pairing strength work with sport-specific training (e.g., squats before a long run) can maximize neuromuscular adaptations.

Real-World Examples

For runners, elite marathoners like Shalane Flanagan have credited weight room work—squats, lunges, and core exercises—for their longevity and injury-free careers. Tour de France winners often use deadlifts and leg presses to power through mountainous stages. Olympic medalist Katie Ledecky incorporates upper-body strength exercises to maintain stroke efficiency over long distances.

For endurance athletes, the weight room is not just a supplement—it’s a game-changer. Strength training enhances efficiency, prevents injuries, boosts late-race performance, delays fatigue, and preserves muscle mass. By incorporating lifts like squats, deadlifts, and bench presses with moderate weights and higher reps, athletes can build a stronger, more resilient body capable of excelling in any endurance sport. The evidence is clear: even in sports defined by stamina, strength is a critical ally. So, lace up your shoes, grab a barbell, and start lifting—your next personal best might depend on it.

Sources:

National Strength and Conditioning Association. (2016). Journal of Strength and Conditioning Research. NSCA. 

British Journal of Sports Medicine. (2018). British Journal of Sports Medicine. BMJ Publishing Group.