Why Strength training benefits endurance athletes and runners

What strength training develops:

training develops 

• Neuromuscular activation: the connection between the nervous and muscular systems. Strength training builds this connection.

• Micro coordination: The ability to perform accurate, controlled motor responses. To control the right muscle at the right time and intensity to achieve action.

• Macro coordination developing total body skill. We do this when swimming. The more we do it the more efficient it is to execute the task/skill.

• Type 1 slow twitch. Slow to fatigue. Endurance. 

• Type 2 fast twitch.  Fast fatigue, high power. Strength/sprinting. 

• Any type of activity is requiring both of these muscle fibers to work together.

To flex a hamstring or run or bike, an untrained person can only recruit 20-30% of that muscle fibers in that muscle simultaneously. Strength training increases the pool of available muscle fibers you can recrute simultaneously and  in a fatigued state.  It makes you able to be better at our skill. 

Example: Trained vs untrained. An untrained runner running a 5k fatigues their available muscle fibers quicker, and will have  limited ability to recruit their remaining muscle fibers to continue locomotion. A trained person will be able to share the stress, sub maximal stress of a 5km run between the available muscle fibers they can recruit allowing them to continue at a faster pace for longer.  

Other Benefits

• Injury prevention. Strength training allows you in a very specific way to strengthen your ligaments, tendons and bones. To increase the durability in those areas and increase the stress tolerance of them. This then allows you not to get hurt as often, which means you can train more and continue to get better at your sport. 

Another thing this allows is for us to see imbalances and compensation patterns. It's a very controlled environment to address the issues you have. 

• Increasing ranges of motion: this allows you to get more out of a fully contracted muscle.  

Training Benefits 

• Most coaches agree that the limiting factor of endurance activity is localized muscular endurance, not aerobic capacity. Localized muscular endurance is a quality that is built upon our muscular strength which we can address with strength training and our aerobic capacity, which can’t fully be addressed with low steady state cardio. 

By making your muscle stronger you're able to produce more force which directly influences your ability to run fast, because it’s distributing the muscular load. 

It's important to note that strength is a piece of the puzzle to elevate your athleticism,

and an aerobic base is a must to continue to supply energy to the muscle for muscular endurance 

Strength training is one thing most are missing in this sport.  

How much and what  movements will benefit your sport  

Running and Biking are full body movements, but they mostly work the anterior body. Most athletes become quad, lower back, and pec dominant.

Biking Recruits: Gluteus maximus and gluteus medius, which provide power and stability during pedaling. The hamstrings are responsible for knee flexion during the upward phase of the pedal stroke.

Running Recruits: Hip flexors, glutes, hamstring, calves, core, and upper body.

• Work and focus on Posterior chain. Hamstring, Lats, erectors, glutes, hips, core. 

• 2-3 Full body days of strength training is suggested. This allows the body to recover properly. 

• Try to allow 48-72 hours between strength days. It gives the body time to repair cells, regenerate, and regulate hormones, all are important for building muscle. The amount needed varies depending on fitness level, age, type or exercise and intensity of training.

• Work in mobility for knee, ankle, and hip health.

• Joel Freill Suggests building in around your Anchor workouts. Keep your Base levels and movements while building in 2-3 days of strength, or 2 days of strength and 1 day of intensity. 

Reps and Sets

• 1-6 reps for strength with 3-6 sets

Reps: 1-6 Heavy, (Building strength, fast-twitch muscle fibers, also known as type II muscle fibers, contract quickly and produce a lot of force. This allows for explosive movements and intense weight training. 

• 6-12 Heavish (building muscle/strength endurance, Muscle hypertrophy refers to the growth of muscle tissue.  ) 12-20 Light (Endurance attributed to increase in capillarization and mitochondrial density, Slow-twitch muscle fibers, also known as Type I fibers, are the muscle fibers used in endurance activities

Rest Time:

• Strength and power: Rest for 2–5 minutes between sets. Research shows that this can lead to higher levels of muscular power.

• Muscular hypertrophy/Muscle Mass: Rest for 30–60 seconds between sets. This is also known as bodybuilding.

• Novice/Beginner: Rest for 60–120 seconds between sets.

Why: 

Rest periods are important because they allow your muscles to clear metabolic waste and replenish fuel stores. Resting too little can make your next set feel weak. Make sure the lungs are recovered before doing another set. The idea is to tax the muscle, not just the lungs.

• Over 12 weeks build intensity by adding the proper load to a movement. Reduce reps as you increase weight. Over weeks increase sets.

Mobility 

Builds Strength end ranges of motion.

It reduces risk of injury and optimizes performance enabling better technique and promoting faster recovery by minimizing strain on the muscle and joints during long distance activities.

Example of a Training Day  

Day 1

Full Body 

Mobility Warmup:Internal Rotation, Hip Lift and Swing, Spiderman with Rotation

Squat or Squat variation (Heel elevated, Staggered, Front) 

+ upper body, abs, or combo (Shoulder Tap Plank, Renegade Row, Gorilla Row)

3-5 sets

Single Leg Hinge (Single Leg RDL, Stag RDL, Stag Swing)

+Upper Back Row (Banded Row, Reverse Fly, Sweatt Shrugs)

+ Abs or Obliques (Straight Leg Sit up, Side Plank)

3-5 sets

Glutes (SIngle or Double Glute Bridge)

Hamstrings (Single Leg Hold, Ball Curl, Floor Curl, Step Outs)

Knees ( Calf Raise, Single leg Calf Raise, Step Downs, Lunge Calf Raise)

Day 2

Full Body 

Mobility Warmup:Internal Rotation, Hip Lift and Swing, Spiderman with Rotation

Deadlift or Variation

Push or Pull (Pushup, Overhead press, Pullup)

Mobility (Hips, internal rotation, ankles)

Single Leg Squat Variation (Split Squat, Bulgarian Split Squat, Step Up, Staggered Squat)

+ Row with Stability (Lunge Hold Row, Bird Dog Row, Staggered Row, TRX Row)

+ Wall Squat Hold with calf raise 

Adductor (copenhagen holds, Plank March)

Hips and glutes  (Kettlebell Swing or Squat jumps or box jumps) 

Rotation (½ Kneeling Ball Slam, ½ kneeling Chops)