The significance of Weight Training for Runners – Strength Exercises for Endurance Athletes


Triathlon Training for ENDURANCE vs training for STRENGTH

Video taken from the channel: Triathlon Taren


Mo Farah Weights and Strength Workout

Video taken from the channel: The Run Experience


Endurance Athlete Strength Training Program

Video taken from the channel: Strength Side


Strength Training for Runners with Kirk DeWindt

Video taken from the channel: C Tolle Run


Strength Training For Endurance Athletes

Video taken from the channel: Mind Pump Podcast


Benefits of Year Long Strength Training for Endurance Athletes

Video taken from the channel: Dave Scott


Strength Training For Endurance Athletes and Runners

Video taken from the channel: Hybrid Athlete

Optimally, there should be a balance between running/endurance training and strength training. Strength training can allow a runner to increase their workload and run longer, faster, and harder. Strength training increases muscle strength and can decrease the risk of injury as it increases connective tissue strength, which can allow the body to be a more durable and adaptable system. Strength training shouldn’t be an afterthought for endurance athletes. Dedicating time to identifying and strengthening weaknesses makes for a well-rounded and injury resistant athlete.

High intensity exercises offer dual benefits for cyclists allowing them to not only become stronger, but also develop top end power and speed. Lo and behold, the group that combined endurance and strength training improved an average of 8.6 percent in a 4K time trial, increased their V02. October 23, 2017. For endurance athletes, strength training provides many benefits when used in conjunction with a cardio training plan. There are many misconceptions around strength training, such as the fact that it causes gym-goers to “bulk up”.

The benefits and importance of strength training exercise for runners to prevent injury, run faster, more efficiently and be a happier runner Running Glow Online 1:1 Coaching is now LIVE! Check out Coaching Section!Strength training is essentially a type of exercise that specialises in the use of resistance to build the strength, anaerobic endurance and size of skeletal muscles and bone density. Resistance could be in the form of your own body weight or weights such as dumbbells, kettlebells or medicine balls.

During strength training in the gym for example, this is where the weight is rising against the force of gravity – the so-called lifting phase. Among many athletes who strength train, this concentric contraction is what is thought as the ‘useful’ part of the movement. However, there is another type of muscle contraction that can occur.

At the end of a marathon it is the legs that give out, not the lungs. Most will incorrectly try to increase their VO2 max, but it cannot be increased by top athletes as it cannot be raised after 12 or 18 months in endurance runners. This leaves only one way and that is to raise muscular endurance by maximally training strength endurance. Strength training’s biggest benefit for distance athletes is not only to improve power, but to help prevent injuries.

Repeated pounding can lead to stress syndromes, runner’s knee, shin splints, and various foot problems. General strength training has value, but specific strength training that enhances the ability of the muscles to perform as they do in running, is the.

List of related literature:

Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

A fundamental part of this discussion is the integration of resistance training into the endurance athlete’s training plan.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

The main aim is to always be doing enough high volume to continue building aerobic endurance while introducing some faster running that relates to shorter distance race paces and still avoid flooding the athlete’s muscles with lactate during the workout.

“Healthy Intelligent Training: The Proven Principles of Arthur Lydiard” by Keith Livingstone
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard
by Keith Livingstone
Meyer & Meyer Sport, 2010

Because strength training diversifies to address the specific needs of a sport, the athlete will develop different components of strength, such as power and muscular endurance.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

We should not forget that endurance is also related to strength and flexibility.

“Life Span Motor Development” by Kathleen Haywood, Kathleen M. Haywood, Nancy Getchell
from Life Span Motor Development
by Kathleen Haywood, Kathleen M. Haywood, Nancy Getchell
Human Kinetics, 2019

Distance runners, for example, may need to develop strength to offset the breakdown of tissue with high-volume, high-intensity mileage, whereas wrestlers’ strength development benefits their ability to produce and sustain maximal force.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Speed, agility, and speed-endurance development.

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

strength and power require athletes to be rested and recovered when performing the workouts (20).

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Strength endurance can be an important factor in a large variety of sports.

“Physiological Tests for Elite Athletes” by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
from Physiological Tests for Elite Athletes
by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
Human Kinetics, Incorporated, 2012

Potential for strength and endurance training to amplify endurance performance.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I started running and saw great results but hit a wall due to poor form and leg strength since I never worked out my legs, figured running was enough. I also had my runing analysed and saw have low cadence with long stride leading to more heall striking and resulting in shin splints. Also almost flat footed with weak ankles. It’s time to start working out the legs, even if as a guy, I may start to have a bubble butt.

  • I actually liked most of it until you got to the hanging leg raises, which activated the short muscles of the hip flexors, such as the illiacus psoas muscles, and the Tfl and Gluteus minimus which has a competency to become shorten from constantly being overworked.

  • You guys I hurt my hamstrings from doing the “hamstring exercise to avoid hamstring injury”. Don’t like that one. Be careful! I hurt my left knee the next day running after hurting my left hamstring from this video. I’d be cautions

  • This guy doesn’t understand the basics of running biomechanics and the sequential programming required to produce champions. The first basic is to strengthen and develop the entire skeletal, ligament, tendon and connective tissue components so that their tensile and elastic capacities fit enough for muscular loading.

  • Yeah!! I agree strength is the most essential element for a runner. If a runner wants to achieve his goal in life, he must know the importance of strength. And such kind of training plays an important role in it. Please share some more videos!!

  • Hi, this is an excellent, well made, and very informative video. I’ve added most of the exercises to my workouts.:) Could you please let me know the kind of band used for the banded knee drive? I want to do it. Thanks.:) PS: Happy New Year.:)

  • Thank you. I’m trying to lose 90lbs and I’ve already lost 15. My dream is to be able run again and be in a triathlon. I’m not trying to win any Olympic medals just getting healthy and being able to run again is enough reward for me. This was a very helpful video. To think I was so active in my youth and so strong, now it’s opposite. However, I’m getting better. I can now to 4 minutes of step aerobics straight and that’s not bad and 16 minutes of aerobics without steps without stopping. It’s not a triathlon, but I’m not sitting on the couch just watching the world go by wishing I could get off of it. Thanks for your videos.

  • im alittle over weight but like to run…I’m running my first marathon in a couple weeks. any advice you can give that can help me keep endurance.

  • Some good exercises, but the form was iffy on a number of them. Some of these will be too high level for people to do properly, potentially leading to injury. Know your body people.

  • Based on the research I have done with a DPT, these exercises are exactly what runners need, especially those feeling knee or calf pain after 10 miles or so. Mr. DeWindt seems highly credible. Thanks!

  • I thought I was pretty fit and strong, but 12 reps at 5:50 almost killed me. Great exercises. And you don’t have to be a runner to do them.

  • Just wondering, should I do these exercises on my run days or the days that I don’t run? I am assuming that a run in the morning, and strength training in the evening might be too much for the legs. No?

  • I just watched this season of Bachelor in Paradise, and all in the same week I found out that Kirk lives less than 30 minutes from me, as is his gym, and I am a runner and found this video and it is actually helpful. Like I thought he was a jerk for what happened on the show but like omg I could meet him if I wanted too! Lets go for a run together lol

  • i have a question, for those who are training for an ultra marathon and have to run a lot of miles per week, when is the best day to do these type of workouts? On rest day? easy run days? and how many times per week? Thank you

  • Serious lower back rounding during that last bit, you’re lucky you didn’t injure yourself. I can’t believe he prodded you into deadlifting 100lbs just for kicks smh

  • finally someone who knows what they’re talking about when it comes to this topic.So many videos out there telling endurance athletes to do high reps and circuits etc when all the evidence points to traditional low rep, high weight training. You can get a lot more specific and periodise things depending on the level of athlete obviously, but this is good general advice. Good stuff.

  • I was training to be a powerlifter but realized that the sheer volume was affecting my running.

    I was in the process of making a new strength training program to coincide with my running. Your video just reassured me that I was writing a similar program in the same general direction. So thank you for this.

    I just liked the video and subscribed as well.

    Thanks again!

  • the elbow flare in this squat is to pack the back and keep the whole upper back stable. never ever pull it down for lats. you are not aiming lats here.

  • He only squats half depth because that angle is more specific to running. You catch your weight during running similar to quarter depth. No time in his performance does he need to go full depth so he is being very specific on what type of strength he wants to improve.

    Probably later in the season. Early season he would probably go lower.

  • Hi! Thanks for all your great videos! I am peruvivan, living in Honduras! I am training for a 2018 Chicago Marathon, and I would like to know what do you recommend about the mix of cross training and runs. If the day I run, can I go to the gym or one day gym and the other run? Can I do both in the same day? I Think that’s too tireing

  • I bet Mo Farah can do an “ass to grass” squat without weight but there is no real need to do it with weight. You need surprisingly little strength training stimulus as a runner to get some great adaptations. It’s far better to stay safer and keep the knees healthy for running all those miles and fast reps.

  • great video, i do all this strength stuff in the gym 2 times a week and a HIIT class once a week, along with Run club 2 nights a week, my running has hardly improved though, i prefer doing the strength stuff, but guess i need to do more runs?!

  • hello sir, This is deepak From #India
    First of all thanks for your all the videos/tips, I have learnet so much from you,
    Currently I m training for marathon,
    Can you pls tell, What exercises dose Eluid kipchoge

  • I liked the analysis. Made me both realize what I am doing wrong and also that it doesn’t really matter; he’s an amazing runner and I am a toad we were just born that way. 😉

  • Great video! I have been doing a ankle and calf mobility routine I found posted by you guys (Kirk Warner and his physio I believe) to combat plantar fasciitis. I have been doing it EVERY DAY since the video was posted. I definitely see an improvement in my ankles and plantar fasciitis pain completely gone. Any way I could take it up a notch? Add weight? Time?

  • Almost makes Mo look like the ordinary bloke in the gym who just needs a few pro tips to improve! Now let him judge your 5k…. Good video anyway:)

    Best Training ever
    #Workout #Fitness #Gym #GymLife #Legs #Shoulders #BodyBuilding #Training #Exercise #Diet #Routine

  • Heard good things about isometric training for running on Joe Rogan podcast, i.e. being able to push off hard enough to travel farther with each step.

  • This is totally unrelated to this video but before it played there was an ad for raspberries and I’ve never heard someone talk some passionately about raspberries. It was super intense, haha!

  • My friends do a lot of ultra trail events. Hill reps are a staple of their training, as well as strength training. But when I train with them I feel like I need 3 days to recover for a single session �� I acknowledge strength endurance is important, but the amount of it that is reasonable is hard to pinpoint for me.

  • That’s exactly what is missing for me. I’m continuously hitting my plato back and forth again. As you mentioned maybe 15-20% better than myself on the couch. Without denying the weight loss and health benefits. But if I really want to push forward seriously, I know that I must integrate specific strength training. Thanks Taren cheers mate

  • Hi from France
    Taren, to put it in a nutshell, you intend yo make us, Trainiacs, go through tons of pain, sweat and DOMS. Or am I wrong?�� Seriously you got it right within the timeframe of the video. I’d point to a solid bike fit and regular visits to a sport physio (I’ll pop in at mine twice a year, he’s also a triathlete that helps).

  • Hey, taren so my first race of the season is 1 month away and I am thinking if I still can do some strength work or no? I am asking you this because I know that strength work takes some time to recover

  • If your really sore after a leg workout, can u still do say something light like zone 2 training the following day or should you wait another day or two to train, what’s the protocol when time is a factor before an event?? Any help would b appreciated

  • Hey man, I’m a 19yo kinda athletic 1,8m and 64kg guy.. However I dont really cycle much.. I was wondering if it would be possible for me to do 28km a day without any training.. (28km in two phases 14 in the morning and 14 in the afternoon)