I’ve been coaching strength & conditioning for improved sports performance for decades and one of thee groups of people i always get great results with are runners and cyclists. Unfortunately a lot of endurance based sports people don’t see the benefits of a properly conducted s&c program.
If they do engage in a weights program at the gym its usually high volume high repetition training because they believe its correct because their sport is endurance based. Nothing could be further from the truth.
There’s a place for all the different components of strength training to be included from maximum strength to power training.
Most runners and cyclists spend hours chasing mileage or power numbers — but many overlook one of the most effective performance tools available: strength training.
Here are ten reasons every endurance athlete should make it a core part of their training week :
1. Improved Power and Speed
Strength training develops stronger muscles and tendons, allowing you to produce more force with each stride or pedal stroke. The result? You move faster, with less effort.
2. Better Efficiency
A stronger core and posterior chain improve posture and movement economy. You’ll use less oxygen and energy to maintain the same pace or power output.
3. Reduced Injury Risk
Weak or imbalanced muscles are a leading cause of overuse injuries like shin splints, IT band pain, and knee issues. Strength work builds durability in muscles, joints, and tendons.
4. Balanced Musculature
Running and cycling both create muscular imbalances — overworking some areas while neglecting others. Strength training restores symmetry between the quads, glutes, hamstrings, and core.
5. Stronger Core, Better Stability
A strong core keeps your pelvis and spine stable, improving running posture and bike position — especially under fatigue.
6. More Endurance Capacity
Strength training increases fatigue resistance, helping your muscles sustain force output for longer. That means you can hold pace or power deeper into your sessions or races.
7. Faster Recovery
Stronger, more conditioned muscles recover faster. Resistance work improves blood flow and neuromuscular coordination, reducing soreness between sessions.
8. Higher Bone Density
Cycling and running don’t always provide enough bone-loading stimulus. Strength training helps maintain bone density — crucial for long-term health and performance.
9. Better Body Composition
Strength work builds lean muscle, improves metabolism, and supports an optimal power-to-weight ratio without sacrificing endurance.
10. Longevity in Sport
Strength training keeps athletes mobile, stable, and injury-resistant — allowing you to train consistently and perform better for years to come.
Bottom Line:
Whether you’re chasing a marathon PB or grinding up climbs, a well-structured strength program will make you faster, stronger, and more durable.
Two short sessions per week can make all the difference.
If you’d like to learn more on how I can improve your endurance sport please contact me and I’ll be happy to discuss.
