If you think endurance training is just about logging as many miles as possible, you’re setting yourself up for injury and missing out on reaching your full potential.

Think of all those hours spent running, swimming, or cycling as building a high-performance engine – you wouldn’t put cheap fuel into a sports car, would you? Strength training is the high-octane fuel that’s going to take you from just getting by to dominating your sport.

Strength training isn’t about getting bulky. It’s about building a body that can handle the demands of endurance sports, run more efficiently, and unlock the power that’s going to get you to the finish line faster [1, 2].

Why Strength Training Makes You a Better Runner (And Athlete)

Let’s get straight to the benefits, so you understand why making time for strength work is non-negotiable.

• Injury Prevention: Every run, every pedal stroke, every swim repeats the same movements… over and over. Weak muscles and imbalances lead to overuse injuries [3]. Strength training builds resilient muscles, tendons, and joints that handle the load, reducing the risk of those nagging aches that sideline you [4].
• Running Economy: Ever feel like you’re running through mud, even on a good day? Strength training improves your body’s ability to use energy efficiently [5]. This means covering the same distance with less effort, saving your legs for when it counts.
• Power and Speed: Want to be able to kick it into high gear for the final sprint? That explosive power comes from strength training [6]. Squats, lunges, targeted core work – these aren’t just about looking good, they translate into a faster, more powerful you out on the road or trails.

Sources

• [1] Beattie, K., Carson, J. D., & Lyons, M. (2020). The effect of strength training on performance indicators in distance runners. The Journal of Strength & Conditioning Research, 34(1), 13–27.
• [2] Paavolainen, L., Häkkinen, K., Hämäläinen, 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, 86(5), 1527-1533
• [3] Kluitenberg, B., van Middelkoop, M., Diercks, R., & van der Worp, H. (2015). What are the differences in risk factors for running injuries between different running populations? A systematic review. International Journal of Sports Physical Therapy, 10(6), 730–745.
• [4] Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 31. PMID: 24165844.
• [5] Millet, G. P., Vleck, V. E., & Bentley, D. J. (2009). Physiological differences between cycling and running: lessons from triathletes. Sports Medicine, 39(3), 179-206.
• [6] Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2014 Aug;24(4):603-12. doi: 10.1111/sms.12104. Epub 2013 Jul 17. PMID: 23869749.

The No-BS Strength Training Plan For Endurance Athletes

Now that you’re convinced of the power of strength training, let’s get to the specifics. It’s NOT about spending hours in the gym – a smart plan gets you stronger without sacrificing your running, swimming, cycling, or other training time.

Essential Exercises: Power Moves for Performance

Forget about fancy machines. Focus on these foundational movements:

• Squats: The king of leg exercises, building overall lower body strength and core stability.
• Lunges: Target imbalances and improve single-leg power for a smoother stride.
• Calf Raises: These little guys make a big difference in your running stride.
• Core Work: Planks (many variations!), side planks, bridges…a strong core translates to better posture and less wasted energy.

Sets, Reps, Progression: Keeping it Simple (But Effective)

We’re aiming for strength gains, not bodybuilding bulk. Start with 2-3 sets of 8-12 repetitions for each exercise. Focus on perfect form first, then gradually add weight or increase reps as you get stronger. Progress is important, but never sacrifice form for more weight –that’s a recipe for injury [9].

Gym vs. Home Workouts: Strength Anywhere

Don’t let the lack of a gym membership hold you back. Bodyweight workouts, resistance bands, and even simple dumbbells offer effective ways to get stronger without fancy equipment [10].

Sources

• [7] Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review. Sports Medicine, 48(5), 1117-1149.
• [8] Doma, K., Schumann, M., Sinclair, J., Leicht, A. S., Deakin, G. B., & Häkkinen, K. (2021). The influence of exercise order on performance outcomes and mechanisms of fatigue: implications for concurrent training. Journal of Strength & Conditioning Research, 35(1), 258–266.
• [9] Hulteen, R. M., Morgan, P. J., Barnett, C. T., Hall, C. R., Fragala, M. S., & Childs, C. R. (2017). Resistance training for preventing and treating injuries in long-distance runners: a biomechanical review. International Journal of Sports Physical Therapy, 12(7), 1129–1142.
• [10] Sperlich, B., Wallmann-Sperlich, B., Zinner, C., Von Stauffenberg, B., & Losert, H. (2013). Functional high-intensity circuit training improves body composition, peak oxygen uptake, and determinants of endurance performance in patients with coronary artery disease. The Scientific World Journal, 2013, 1-9.

Marathon Prep Beyond the Gym

Strength training gives you the power, but you still need the mileage. Here’s how to build a marathon training schedule that focuses on getting you to the finish line feeling strong.

The Long Haul: Building Mileage Safely

Don’t fall for the trap of adding miles too quickly. The “10% rule” (increasing weekly mileage by no more than 10% each week) is a good starting point to avoid injuries [11]. Listen to your body – some weeks you’ll be able to increase more, others you might need to maintain or even scale back slightly.

Tempo & Intervals: The Workouts That Hurt (So Good)

• Tempo Runs: Sustained effort at a slightly faster-than-comfortable pace builds your ability to hold a challenging pace for a long time [12].
• Intervals: Short, very fast bursts with recovery, like 400-meter sprints. These push your limits and improve your overall speed [13].

Hills are Your Friend: Strength and Endurance in One

Seeking out hills builds leg strength and cardiovascular endurance. And they make flat runs feel so much easier after! Incorporate short hill repeats into your regular runs or dedicate one workout a week to longer uphill efforts.

Sample Plan: A Week in the Life

Here’s an example of how to combine different types of training – adjust based on your experience level and goals:

• Monday: Rest or active recovery (yoga, light swim)
• Tuesday: Strength training
• Wednesday: Easy run (conversational pace)
• Thursday: Tempo run or Intervals
• Friday: Strength training
• Saturday: Long run (gradually progressing distance)
• Sunday: Rest

Sources

• [11] Nielsen, R. Ø., Parner, E. T., Nohr, E. A., Sørensen, H., Lind, M., & Rasmussen, S. (2013). Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. Journal of Orthopaedic & Sports Physical Therapy, 43(10), 737-745.
• [12] Skovgaard, C., Christensen, P. M., & Brandt, M. (2018). The influence of lactate tempo training on running performance and bioenergetics: a systematic review. Sports Medicine – Open, 4(1).
• [13] Billat, V. L. (2001). Interval training for performance: a scientific and empirical practice. Sports Medicine, 31(1), 13–31.

Level Up Your Long-Distance Performance

Sometimes, the best way to get stronger as a runner (or any endurance athlete) is to step away from your primary sport.

Low-impact activities like swimming, cycling, and elliptical training offer a few crucial benefits:

• Active recovery: Staying active on your “rest” days aids recovery and reduces soreness [14].
• Injury prevention: Mixing things up takes the repetitive stress off your running joints while still improving cardiovascular fitness [15].
• Builds a balanced athlete: Different sports use muscles in slightly different ways, strengthening often-neglected areas.

Gym Workouts for Endurance

If running outdoors isn’t an option, or you want to maximize your time, here are some workouts that combine cardio and strength elements:

• Treadmill Sprints with Weights: Short intervals on a high incline, followed by sets of squats or lunges.
• Circuit Training: Stations combining cardio bursts (jumping jacks, burpees) with strength moves (push-ups, dumbbell rows).
• Indoor Cycling Class + Core: High-intensity cardio followed by planks, stability ball work, etc.

Core Strength is Key

A strong core is the foundation for all athletic movements, especially running [16]. Here are some effective exercises beyond the basic plank:

• Side Planks: Work those often-forgotten obliques!
• Reverse Plank: Challenges the often-underdeveloped muscles of your backside.
• Single-arm Planks: Increase the core stability challenge

Sources

• [14] Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue and inflammation: a systematic review with meta-analysis. Sports Medicine, 48(4), 1089-1120.
• [15] Clement, D., Taunton, J. E., McBryde, A. M., & Lloyd-Smith, R. (1984). Survey of overuse and traumatic injuries in type A runners. Physician and Sportsmedicine, 12(9), 47–61.
• [16] Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-limb stability, and 5000-M performance in runners? Journal of Strength & Conditioning Research, 23(1), 133–140.

Your Mind Matters

There will be days when motivation is nowhere to be found, and your body feels like concrete. Developing mental toughness is key to pushing through that and staying committed to your goals.

Mental Toughness Tools

• Visualization: Imagine yourself nailing your race, hitting those splits, crossing the finish line feeling strong [17].
• Positive Self-Talk: Flip the script on those negative thoughts. Instead of “this sucks,” reframe it as “I’m getting stronger with every step”[18].
• Break it Down: Focus on small goals during a tough workout or race. Get to the next mile marker, the next aid station, etc.

Recovery is Part of Training

• Sleep: Lack of sleep messes with your performance and recovery. Aim for 7-9 hours a night, especially in heavy training periods [19].
• Active Recovery: Light exercise, yoga, foam rolling… these help your body bounce back instead of getting stiff [20].
• Listen to Your Body: Pushing through pain can lead to serious injury. Know the difference between normal exertion and something that needs a break.

Combining strength training, a structured running plan, and the right mental approach is the recipe for reaching your long-distance potential. Remember, consistency is key. Progress happens over time, not overnight.

The strategies in this guide will give you a strong foundation, but the perfect plan is the one that’s tailored to YOU. That’s where a qualified coach can make a huge difference. They’ll assess your individual needs, create a plan that adjusts to your progress, and hold you accountable for those days when motivation lags.

Sources

• [17] Munroe-Chandler, K. J., Hall, C. R., Fishburne, G. J., & Shannon, V. (2008). Using imagery to improve sports performance. Strength & Conditioning Journal, 30(5), 60-68.
• [18] Tod, D., Hardy, J., & Oliver, E. (2011). Effects of self-talk: A systematic review. Journal of Sport & Exercise Psychology, 33(5), 666-687.
• [19] Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943-950.
• [20] Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue and inflammation: a systematic review with meta-analysis. Sports Medicine, 48(4), 1089-1120.