Strength training for endurance runners: boost your performance

Rapid response: strength training improves race economy and other performance determinants in mid- and long-distance runners (Blagrove et al., 2018), and strength programs reduce the risk of sports injuries (Lauersen et al., 2014). For most, it is enough to have two sessions per week of basic exercises with progressive load, separate from the quality sessions.

Introduction to strength training for endurance runners

Strength training is an essential component for any endurance runner that seeks to optimize its performance and prevent injuries. Although strength training has traditionally been associated with power and speed sports, its integration into endurance training programs has proven to be highly beneficial. In this section, we will explore the importance of strength in endurance sports and the multiple benefits it can bring to runners.

Importance of strength in endurance sports

Endurance and strength may seem like opposing concepts, but in reality they are complementary. Muscle strength is essential to improve biomechanical efficiency, which translates into a better race economy. This means that a strong racer can keep a steady pace with less effort, which is crucial for performance in long distance races.

1. Race economy: Muscle strength contributes to a better racing economy by allowing greater stability and control during movement. Stronger muscles can absorb and generate strength more efficiently, reducing energy expenditure per kilometer traveled.
2. Stability and control: A well-designed strength program improves core stability and posture, which is essential to maintain a proper race technique. This not only helps improve performance, but also reduces the risk of overuse injuries.
3. Injury prevention: Endurance runners are prone to overload injuries, such as tendinitis and stress fractures. Strength training strengthens muscles, tendons and ligaments, increasing their ability to withstand repetitive race stress.

Benefits of Force Training

Strength training offers a wide range of benefits that go beyond simply increasing muscle mass. For endurance runners, these benefits result in significant improvements in performance and overall health.

1. Performance improvement: By increasing muscle strength, runners can improve their speed and endurance. This is because stronger muscles can generate more power and better withstand fatigue.
2. Increased bone density: Strength training stimulates bone growth, which is particularly important for runners, as it helps prevent stress fractures and other bone injuries.
3. Muscle balance: Many runners develop muscular imbalances due to the repetitive nature of the race. Strength training can correct these imbalances, improving body alignment and reducing the risk of injury.
4. Improvement of body composition: Although the main goal of runner strength training is not to increase muscle mass, this type of training can help reduce body fat and improve overall body composition, which can contribute to better performance.
5. Faster recovery: Stronger muscles recover faster after intense effort, allowing runners to train more frequently and with less risk of injury.

Basic Principles of Force Training

Strength training is an essential component for endurance runners who seek to optimize their performance. Often, it is overlooked in favor of more kilometers on the track, but developing a solid base of strength can significantly improve efficiency and endurance in running. In this section, we will explore the basic principles of strength training, including types of exercises, frequency and volume of training, as well as progression and periodization.

Types of strength exercises

Strength training for endurance runners should focus on exercises that improve stability, functional strength, and muscle endurance. The exercises can be classified into several categories:

1. Basic strength exercises: These exercises focus on the main muscle groups and are fundamental to developing a solid foundation. They include movement like squats, dead weight, and bench press. These exercises not only strengthen large muscles, but also improve coordination and balance.
2. Specific strength exercises: These exercises are designed to improve strength in specific running movements. They include exercises such as straddles, heel lifts and chore exercises. Strengthening the core is crucial, as it provides stability and improves posture during the race.
3. Pliometry exercises: Pliometry involves explosive movements that improve power and speed. Box jumps, long jumps and short sprints are examples of pliometric exercises that can benefit runners by improving the efficiency of the stride cycle.
4. Muscle endurance exercises: These exercises focus on the ability of muscles to withstand prolonged stress. Exercises with elastic bands, high repetition circuits and body weight training are effective to improve muscle endurance.

Frequency and volume of training

The frequency and volume of training are critical factors for the success of strength training. For endurance runners, the goal is to integrate strength training without compromising the time and energy dedicated to running.

• Frequency: It is recommended to perform strength training sessions 2 to 3 times a week. This allows a proper balance between the development of strength and the recovery needed for running.
• Volume: The training volume refers to the total number of series and repetitions performed. For runners, it is advisable to start with 2-3 series of 8-12 repetitions per exercise. As the force develops, the volume can be gradually increased, but always paying attention to the quality of movement and avoiding excessive fatigue.
• Intensity: The intensity of the training should be moderate, using weights that allow to complete repetitions with good shape. A focus on the right technique is crucial to prevent injuries.

Progression and periodization

Progression and periodization are key strategies to maximize the benefits of strength training and avoid stagnation.

• Progression:Progression involves gradually increasing the training load to continue challenging the body. This can be achieved by increasing the weight, number of repetitions, or complexity of exercises. It is important to progress gradually to allow the body to adapt without risk of injury.
• Periodization: Periodization is cycle training planning to optimize performance and recovery. A common approach is undulating periodization, which varies the intensity and volume of training in weekly or monthly cycles. This allows to maintain the stimulation of fresh and adaptive training.

In conclusion, the basic principles of strength training for endurance runners focus on selecting the right exercises, maintaining a balanced frequency and volume of training, and applying progression and periodization strategies. By incorporating these principles, brokers can improve their performance, reduce the risk of injury and achieve their endurance targets more effectively.

How to integrate strength training into a endurance program

Integrate strength training into a endurance program can be a challenge, but it is essential to optimize performance and prevent injuries. Below is detailed how to plan and implement an effective strength program for endurance runners.

Weekly planning

Weekly planning is crucial to balancing strength training with endurance training. The key is to find a balance that can improve strength without compromising performance in endurance sessions. Here are some guidelines for structuring a week of training:

• Days of strength training: It is recommended to hold strength sessions two to three times a week. This allows enough stimuli to improve strength without interfering with the recovery necessary for endurance training.
• Distribution of meetings: Ideally, strength sessions should be scheduled on non-consecutive days to allow muscle recovery. For example, Monday and Thursday or Tuesday and Friday.
• Synchronization with endurance training: It is preferable to hold strength sessions after endurance sessions or on separate days. This ensures that the quality of endurance training is not affected by muscle fatigue.
• Approach to recovery: Make sure to include at least one full day of rest a week to allow for full body recovery.

Examples of routines

Strength routines for endurance runners should focus on exercises that improve movement efficiency and stability. Here are examples of routines that can be integrated into a endurance program:

• Heating (10 minutes): Includes exercises of joint mobility and muscle activation, such as soft jumps, thrusts and hip rotations.
• Force circuit (3 series of 10-12 repetitions):
• Seats with body weight or dumbbells
• Dead weight with bar or kettlebell
• Alternating scarves
• Iron with leg lift
• Arms flexions
• Cooling (5-10 minutes): Static stretching focused on the muscle groups worked.

Adaptations according to sport

Each endurance sport has its own physical demands, so it is important to adapt strength training to the specific needs of each discipline. Below are some considerations for different endurance sports:

• Long distance runners: They should focus on exercises that improve muscle endurance and core stability. Including unilateral exercises, such as straddling and step-ups, can help improve muscle balance and symmetry.
• Cyclists: They need to focus on the strength of the lower train, especially on quadriceps, ischiotibials and gluteals. Exercises such as the leg press and the gluteal bridge are highly beneficial.
• Triathletes: They must balance the strength training for the three disciplines: swimming, cycling and racing. It is crucial to work both the top and bottom train, with a focus on core strength to improve efficiency in each triathlon segment.
• Endurance swimmers: Although the main focus is on the top train, they should not neglect the core and lower train strength. Exercises such as rowing with bar and heel elevations are useful to improve propulsion and stability in water.

Good practices

Strength training for endurance runners is a powerful tool that, when performed correctly, can significantly improve performance and reduce the risk of injury. Below are some essential good practices to maximize the benefits of strength training.

Appropriate technique

The right technique is fundamental in any strength training program. Improper execution not only decreases the effectiveness of exercise, but also increases the risk of injury. Here are some key aspects to consider:

• Position and alignment: Maintaining a correct posture is crucial. Make sure your spine is neutral, with your shoulders relaxed and core compromised. Avoid arching your back or leaning forward during exercises.
• Movement Control: Performs the exercises in a controlled way, both in the concentric phase (lifting) and in the eccentric (descent). Avoid sudden or rapid movements that may compromise the technique.
• Proper breathing: Breathing plays an important role in performance and safety. Inhale before starting the movement and exhale during the most difficult part of the exercise. This helps stabilize the core and provides better control.
• Use of appropriate loads: Select a weight that allows you to complete the desired number of repetitions with good technique. If you find yourself struggling to maintain the shape, reduce the burden.

Heating and cooling

Heating and cooling are essential components of any training session. They prepare the body for exercise and facilitate subsequent recovery.

• Warming: Dedicate at least 10-15 minutes to dynamic warming before starting your strength session. This may include mobility exercises, dynamic stretching, and specific movements that mimic the exercises you will perform. Good heating increases body temperature, improves circulation, and prepares muscles and joints for effort.
• Cooling: At the end of the training, cool for 5-10 minutes. This may include soft static stretching and breathing exercises to help reduce heart rate gradually. Cooling helps prevent muscle stiffness and promotes recovery.

Monitoring progress

Monitoring your progress is crucial to evaluate the effectiveness of your training program and make the necessary adjustments.

• Training log: Keep a training journal where you record the exercises performed, the series, repetitions and weights used. This will allow you to identify patterns, progress and areas that need improvement.
• Periodic evaluations: Perform periodic evaluations of your strength and endurance. This may include maximum repeat tests (MR) or time tests to measure improvement in muscle endurance.
• Body feedback: Pay attention to how your body responds to training. Excessive fatigue, persistent pain, or lack of progress can be signs that you need to adjust your program.
• SMART objectives: Sets specific, measurable, achievable, relevant and time-bound objectives (SMART). This will give you clear direction and motivate you to keep moving forward.

Implementing these good practices in your strength training will not only improve your endurance runner performance, but will also contribute to a safer and more effective training experience. Remember that consistency and attention to detail are key to achieving your long-term performance goals.

Common errors

On the way to optimising performance through strength training, endurance runners can encounter several obstacles. These common mistakes can not only limit progress, but also increase the risk of injury and decrease motivation. Below, we explore in detail three frequent errors: inadequate overload, ignoring recovery and lack of consistency.

Inadequate overload

One of the fundamental principles of strength training is progressive overload, which involves gradually increasing the workload to stimulate muscle adaptations. However, many endurance runners make the mistake of applying an inadequate overload, either by excess or by default.

• Excess load: Some runners, in an attempt to improve quickly, increase the load or intensity of their workouts too much. This can lead to overtraining, manifested in chronic fatigue, decreased performance, and increased risk of injury. It is crucial to understand that progress in strength training is a gradual process.
  Increase the load progressively when you complete all repetitions with good technique, according to your response and experience (Rønnestad and Mujika, 2014).
• Load failure: On the other hand, some runners do not apply sufficient burden, resulting in a lack of adequate stimulus for the development of force. This usually happens because of fear of gaining excessive muscle mass or ignorance. For endurance runners, the goal is not hypertrophy, but to improve functional strength. Using weights that allow 8 to 12 repetitions with an appropriate technique is generally effective.

Ignore Recovery

Recovery is an essential part of training that is often overlooked. Without proper recovery, the body cannot repair and strengthen muscle tissues, which is crucial to improving performance.

• Importance of rest: The proper rest between strength training sessions is vital. Muscles need time to recover and adapt to the imposed loads. For endurance runners, it is recommended at least 48 hours of rest between strength sessions that work the same muscle groups.
• Dream and nutrition: In addition to physical rest, sleep and nutrition play critical roles in recovery. Quality sleep is essential for muscle repair and cognitive function, while a balanced diet provides the nutrients needed for muscle recovery and growth.

  A diet rich in protein, complex carbohydrates, and healthy fats can optimize recovery and performance.

Lack of consistency

Consistency is key in any training program. However, many runners of endurance struggle to maintain a routine of regular force, which can significantly hamper progress.

• Integration into the weekly routine: To avoid a lack of consistency, it is important to effectively integrate strength training into the weekly endurance routine. This may involve scheduling strength sessions on days of lower race load or on active rest days.
• Reasons and clear objectives: Setting clear and measurable goals can help maintain motivation. These objectives should be specific, achievable and relevant to endurance sport. For example, improve core strength for better stability during long runs.
• Adaptation to routine changes: Life can be unpredictable, and obstacles may arise that interfere with the training routine. It is important to be flexible and to adapt the programme as necessary, without losing sight of long-term objectives.

Impact of strength training on performance

Strength training is an essential component in the preparation of any endurance runner that seeks to optimize its performance. Often underestimated, this type of training not only improves overall physical capacity, but also has a significant impact on specific aspects of performance in long distance races. In this section, we will explore how strength training can improve the economy of movement, prevent injuries, and increase both speed and endurance.

Improving the economy of the movement

The economy of movement refers to the amount of energy a runner uses at a given speed. A better economy means that less energy is required to maintain a specific speed, allowing the runner to keep pace for longer or increase speed without a proportional increase in energy spending.

Strength training helps improve the movement economy by increasing neuromuscular efficiency. This is achieved through:

• Improvements in muscle coordination: Strength exercises help to synchronize the activation of different muscle groups, which reduces unnecessary energy expenditure.
• Increase in muscle strength: Stronger muscles can generate the same amount of force with less effort, resulting in lower energy demand.
• Optimization of the race technique: A stronger and more balanced body is able to maintain a more efficient race technique, reducing unnecessary movements and improving posture.

Injury prevention

Injuries are a constant concern for endurance runners, as they can interrupt training and affect performance. Strength training is a powerful tool to reduce the risk of injury by:

• Strengthen your muscles and joints: By increasing the strength and stability of the muscles surrounding the joints, the risk of common injuries such as sprains and tendinitis is reduced.
• Correcting Muscle Imbalances: Strength exercises can address imbalances between agonist and antagonistic muscles, which are a frequent cause of overuse injuries.
• Improve core stability: A strong core is essential to maintain a good posture during the race, which reduces stress in the spine and lower limbs.

Speed increase and endurance

Strength training not only improves the economy of movement and prevents injuries, but is also crucial to increase both speed and endurance in endurance runners. This is achieved through:

• Increase in muscle potency: Power is the ability to generate strength quickly. Explosive strength exercises, such as jumps and Olympic uprisings, can improve a runner's ability to accelerate and maintain higher speeds.
• Improvement of muscle endurance: By increasing the ability of muscles to withstand loads for long periods of time, runners can maintain a faster pace for longer without fatigue.
• Metabolic adaptations: Strength training can induce changes in muscle fibers, increasing the proportion of slow shrinking fibers, which are more efficient for endurance activities.

In short, strength training is an indispensable component for any endurance runner seeking to maximize its performance. By improving the economy of movement, preventing injuries, and increasing speed and endurance, strength training provides a solid foundation on which significant improvements in performance can be built in long distance races. Implementing a well-structured force program tailored to the individual needs of each broker can make a significant difference in their competitive performance.

How to fit the force in your week

• Two sessions per week in general period; one of maintenance near the competition.
• After a smooth shoot or on a raceless day, not before the series.
• Basic exercises: squat, dead weight, strung, twin and chore.
• Progression: first technique, then load.

«To the rider who arrives without making strength I ask little at first: two days of basic exercises well done. When it becomes a habit, we begin to carry." — Marc Bañuls, coach with more than 15 years of experience

Frequently Asked Questions

Will force make me slower or heavier?

It's not usual with a well-thought-out program. The reviews show improvements in the race economy without prejudice to performance in endurance.

How many times a week do I have to train strength?

The frequency of strength training for endurance runners may vary depending on several factors, such as the level of experience, specific objectives, and the training cycle you are in. However, a general recommendation is to perform strength training sessions between 2 and 3 times a week. This frequency allows for a proper balance between strength development and recovery, without significantly interfering in endurance training volume.

For beginners, starting with 2 weekly sessions may be enough to observe significant improvements in strength and endurance. As you gain experience and your body adapts, you can consider increasing the frequency to 3 weekly sessions, always paying attention to your body signs and making sure you include adequate rest days.

Is it necessary to use weights?

The use of weights is not strictly necessary to improve strength in endurance runners, but it can be highly beneficial. Weights, such as dumbbells and bars, allow for a progressive and specific load that can be difficult to achieve only with body weight. However, there are effective alternatives that do not require equipment, such as calistenia exercises, which include push-ups, squats and irons.

Weight training offers several advantages, such as the ability to isolate specific muscle groups and accurately adjust the load to suit your needs and abilities. In addition, the use of weights can facilitate progression in training, as you can gradually increase weight as you become stronger.

On the other hand, body weight training is an excellent option for those who prefer to train at home or do not have access to a gym. This type of training also improves stability and body control, crucial aspects for the runners.

How does strength affect my race performance?

Strength training has a significant impact on the performance of endurance runners. One of the main advantages is the improvement of the movement economy, which means that you can run faster and longer with the same energy expenditure. This translates into greater efficiency in racing, allowing you to maintain a constant pace and reduce fatigue.

In addition, muscle strength contributes to the prevention of injuries, a crucial aspect for runners who often face problems such as overuse injuries. A stronger and more balanced body can better withstand repetitive loads and the impact of running, reducing the risk of common injuries such as tendonitis or stress fractures.

Finally, strength training can increase speed and endurance. By strengthening the muscles involved in the race, the ability to generate strength and power is improved, resulting in a higher maximum speed and a better ability to maintain high paces for prolonged periods.

In short, integrating strength training into your endurance program not only improves your race performance, but also contributes to a more balanced and sustainable approach to training, promoting longevity and overall well-being in sport.

Read also

• Strength for master
• Key trainings for 5K and 10K
• How to avoid overtraining

Sources

1. Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5):1117-49.
2. Rønnestad BR, Mujika I. Optimizing strength training for running and cycling duration performance: a review. Scand J Med Sci Sports. 2014;24(4):603-12.
3. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis. Br J Sports Med. 2014;48(11):871-7.