Will strength training improve my endurance performance?
One of the key reasons endurance athletes may undertake strength training is for the potential performance improvements, but what exactly can you expect to see?
Research has shown the following changes in swimming, cycling and running performance and physiological variables in endurance athletes:
• Faster swim, cycle and run time-trials
• Improved cycling economy
• Improved power (w) velocity at V̇O2max
• Improved power at cycling lactate threshold (4mmoL)
• Delayed time to exhaustion in cycling and running
• Improved running economy
• Increased peak velocity during a maximal anaerobic running test (vMART)
• Improved run velocity at V̇O2max
• Reduced heart rate at submaximal intensities
These performance and physiological improvements are summarised in the infographics below:
Additionally, strength training does not seem to compromise:
• VO2max values
• Lactate threshold
• Body mass
Generally, to see these improvements, strength training should be completed for a minimum of 2x per week for 8 weeks before meaningful changes are seen. However, you may start to notice improvements in performance prior to then and feel much stronger! For more information on the mechanisms behind how strength training is proposed to result in the above improvements, check out our ‘How does strength training improve triathlon performance’ post.
Further reading and supporting literature:
Luckin-Baldwin, K. M., Badenhorst, C. E., Cripps, A. J., Landers, G. J., Merrells, R. J., Bulsara, M. K., & Hoyne, G. F. (2021). Strength Training Improves Exercise Economy in Triathletes During a Simulated Triathlon. International journal of sports physiology and performance, 16(5), 663–673. DOI: 10.1123/ijspp.2020-0170
Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The effect of maximal- and explosive-strength training on performance indicators in cyclists. International Journal of Sports Physiology and Performance, 12(4), 470-480. https://doi.org/10.1123/ijspp.2016-0015
Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2017). The effect of strength training on performance indicators in distance runners. Journal of Strength and Conditioning Research, 31(1), 9-23. https://doi.org/10.1519/JSC.0000000000001464
Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865. https://doi.org/10.1007/s40279-014-0157-y
Paavolainen, L., Hakkinen, K., Hamalainen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology (1985), 86(5), 1527-1533. https://doi.org/10.1152/jappl.1999.86.5.1527
Paavolainen, L., Nummela, A., Rusko, H., & Hakkinen, K. (1999). Neuromuscular characteristics and fatigue during 10 km running. International Journal of Sports Medicine, 20(8), 516-521. https://doi.org/10.1055/s-1999-8837
Paavolainen, L. M., Nummela, A. T., & Rusko, H. K. (1999). Neuromuscular characteristics and muscle power as determinants of 5-km running performance. Medicine and Science in Sports and Exercise, 31(1), 124-130. https://doi.org/10.1097/00005768-199901000-00020
Ronnestad, B. R., Hansen, E. A., & Raastad, T. (2010a). Effect of heavy strength training on thigh muscle cross-sectional area, performance determinants, and performance in well-trained cyclists. European Journal of Applied Physiology, 108(5), 965-975. https://doi.org/10.1007/s00421-009-1307-z
Ronnestad, B. R., Hansen, E. A., & Raastad, T. (2010b). In-season strength maintenance training increases well-trained cyclists' performance. European Journal of Applied Physiology, 110(6), 1269-1282. https://doi.org/10.1007/s00421-010-1622-4
Ronnestad, B. R., Hansen, E. A., & Raastad, T. (2011). Strength training improves 5-min all-out performance following 185 min of cycling. Scandinavian Journal of Medicine Science in Sports, 21(2), 250-259. https://doi.org/10.1111/j.1600-0838.2009.01035.x
Saunders, P. U., Telford, R. D., Pyne, D. B., Peltola, E. M., Cunningham, R. B., Gore, C. J., & Hawley, J. A. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of Strength and Conditioning Research, 20(4), 947-954. https://doi.org/10.1519/R-18235.1
