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Strength Training and the Endurance Athlete

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There are many reasons for both the beginner endurance athlete and the seasoned endurance athlete to strength train (resistance training).

Whether you are running your first 5k run or an accomplished Iron Man, strength training is an integral part of optimal endurance performance. The main benefits of strength training for the endurance athlete (which have all been proven by research) are:

1) Increased Efficiency (Economy of motion) 2) Increased Power Output 3) Injury Prevention 4) Increased Health & Fitness

The endurance athlete is anyone who competes or races in an endurance event, which entails using a repetitive motion to cover a long distance, normally for a duration of at least 15 minutes (swimming, running, trail running, biking, rowing etc.) These events rely heavily on your “endurance energy system” (i.e. aerobic energy system, cardio respiratory fitness, or just plain cardio).

But the body has 3 energy systems, and all energy systems are working at all times, just in differing amounts. (This fact is contrary to how people normally divide up exercises and activities, creating a purely “resistance/weight” category and a purely “cardio/endurance” category.)

If the duration of the event is shorter than 15minutes (i.e. you are moving faster), the event will emphasize the “power energy system” and

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“strength energy system” as much or more than the “endurance energy system.”

In the endurance athlete, the “endurance energy system” is by far the most important for increasing performance, and therefore should receive top priority when creating your program, but it is never working alone. Training your “strength energy system” and “power energy system” has been proven to increase endurance performance because all systems are working together to help you finish your race as fast as possible. The main proven benefits for strength training to prepare for an endurance event are:

1) Increased Efficiency (Economy of motion) a. Research indicates that 4 percent less oxygen is used at sub-

maximum running speeds in both trained and untrained runners. (In other words, an optimized “strength energy system” will take some of the burden off the “endurance energy system”.

b. Running is a whole body exercise, not just an action performed by the lower extremities. Strength training your upper body and core will help delay fatigue in the arms and postural muscles during the race. Postural muscle groups are of particular importance because a misaligned body is less efficient and takes more energy to move.

2) Increased Power Output a. All 3 energy systems are being used at all times during your

race. While during much of the race your body will rely primarily on your “endurance energy system”, any sudden increase in intensity is going to kick both your “power” and “strength” energy systems into a high gear. (For instance, when you start the race, take a turn uphill while maintaining your pace, or swimming in 3ft seas, or running into the wind, or using powerful strides for an end-of-the-race sprint.)

b. Strength training will allow the endurance athletes neuromuscular system to function as effectively as possible in order to meet the physiological needs of the endurance event.

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3) Injury Prevention a. Overuse injuries are very common among endurance athletes

as they wear away their joints in specific areas due to the repetitive motions they must execute in large amounts.

b. Muscle imbalances and muscle weakness are associated with impact related overuse injuries, but one can minimize tissue trauma by using strength training to decrease muscular imbalances.

c. Strength training can contribute to the prevention of shin splits, stress fractures, lower back discomfort, knee problems and hip injuries, in addition to creating stronger connective tissue (tendons, ligaments, bones, fascia).

d. Strength training increases flexibility and coordination, which are important for injury prevention.

4) Increased Health and Fitness a. If you want to stay happy, healthy, and fit, you are going to

have to balance out your endurance training with strength training.

b. Endurance training does not prevent the progressive loss of muscle mass associated with aging. Research has shown that an elite running athlete loses muscle tissue in the same way a sedentary individual does.

c. Endurance training alone cannot optimize metabolism and bone mineral density, which are extremely important for staying healthy, avoiding disease, and keeping your body functioning optimally.

5) Program Design a. Always do a nice warm up before strength training, utilizing big

movements with light weights to prepare the body to work. (Also, save static stretching for after the strength workout, as doing it before will have a negative effect on strength performance.)

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b. Strength train twice a week at a high intensity (8-15 hard repetitions) covering all major muscle groups.

c. Always eat before working out, you will have more energy and perform better. Optimal timing and macro-nutrient ratio (protein, carbohydrate, and fat) vary from person to person, so trial and error is very helpful to optimize your pre workout food intake.

d. Strength training should take no longer than 50 minutes (strength decreases and Cortisol increases if you exceed 50 minutes, resulting in muscle breakdown.)

e. Avoid strength training right before endurance training, and do not strength train on consecutive days. (If you are more concerned with building strength than increasing endurance, do not combine strength and endurance workouts on the same day, as doing so will limit the positive training effect on both energy systems.)

f. Perform all repetitions in a slow and controlled manner. g. Training for strength must be sequential and progressive. h. Stop strength training 10-14 days before race day. i. There is no "season" for strength training; it should be

performed consistently year round. j. Critical areas to strength train for endurance athletes are:

i. Feet, lower leg, upper leg, core, shoulders

6) Active Recovery and Regeneration a. While it is important to train hard and smart, it is also important

to rest smart. Stretching, foam rolling, massage, Epsom salts, and both heat and ice (including ice baths, my favorite) are an excellent way of actively promoting recovery and regeneration in the all of the tissues of the body.

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