Strength Training and Endurance Athletes

by Marc Theron Lewis, MS, CSCS, TSAC-F
Personal Training Quarterly November 2014
Vol 2, Issue 4

Share:

High-intensity strength training paired with explosive, high-velocity movements is suggested to enhance endurance performance. It is recommended that a practical approach be taken when implementing this model of strength training, which would involve a thorough preparatory period.

Paywall block issue

This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.

Read the full article

View the video

Login to view more


{{discountDesc}} Valid thru {{discountEnds}}

This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership

This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions

Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions

Become a Member Add to Cart Login

This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

Share:

References

1. Aagaard, P, and Anderson, JL. Effects of strength training on endurance capacity in top-level endurance athletes. Scandinavian Journal of Medicine and Science in Sports 20(2): 39-47, 2010.

2. Aagaard, P, Anderson, J, Bennekou, M, Larsson, B, Olesen, J, Crameri, R, et al. Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists. Scandinavian Journal of Medicine and Science in Sports 21: 298- 307, 2011.

3. Barnes, K, Hopkins, W, McGuigan, M, Northuis, M, and Kilding, A. Effects of resistance training on running economy and crosscountry performance. Medicine and Science in Sports and Exercise 45(12): 2322-2331, 2013.

4. Bassett, D, and Howley, E. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine and Science in Sports and Exercise 32(1): 70-84, 2000.

5. Bastiaans, J, Van Diemen, A, Veneberg, T, and Jeukendrup, A. The effects of replacing a portion of endurance training by explosive strength training on performance in trained cyclists. European Journal of Applied Physiology 86(1): 79-84, 2001.

6. Bieuzen, F, Lepers, R, Vercruyssen, F, Hausswirth, C, and Brisswalter, J. Muscle activation during cycling at different cadences: Effect of maximal strength capacity. Journal of Electromyography and Kinesiology 17(6): 731-738, 2007.

7. Costill, D. The relationship between selected physiological variables and distance running performance. Journal of Sports Medicine and Physical Fitness 7(2): 61-66, 1967.

8. Damasceno, MV, Lima-Silva, AE, Pasqua, LA, Tricoli, V, Duarte, M, Bishop, DJ, and Bertuzzi, R. Effects of resistance training on neuromuscular characteristics and pacing during 10-km running time trial. European Journal of Applied Physiology 115(7): 1513-1522, 2015.

9. Esteve-Lanao, J, Rhea, M, Fleck, S, and Lucia, A. Runningspecific, periodized strength training attenuates loss of stride length during intense endurance running. Journal of Strength and Conditioning Research 22(4): 1176-1183, 2008.

10. Ferrauti, A, Bergermann, M, and Fernandez-Fernandez, J. Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners. Journal of Strength and Conditioning Research 24(10): 2770-2778, 2010.

11. Hausswirth, C, Argentin, S, Bieuzen, F, Le Meur, Y, Couturier, A, and Brisswalter J. Endurance and strength training effects on physiological and muscular parameters during prolonged cycling. Journal of Electromyography and Kinesiology 20(2): 330-339, 2010.

12. Hickson, R. Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology 45(2-3): 255-263, 1980.

13. Hickson, R, Dvorak, B, Gorostiaga, E, Kurowski, T, and Foster C. Potential for strength and endurance training to amplify endurance performance. Journal of Applied Physiology 65(5): 2285-2290, 1988.

14. Hoff, J, Helgerud, J, and Wisloff, U. Maximal strength training improves work economy in trained female cross-country skiers. Medicine and Science in Sports and Exercise 31(6): 870-877, 1999.

15. Hoff, J, Gran A, and Helgerud, J. Maximal strength training improves aerobic endurance performance. Scandinavian Journal of Medicine and Science in Sports 12(5): 288-295, 2002.

16. Johnston, R, Quinn, T, Kertzer, R, and Vroman, N. Strength training in female distance runners: impact on running economy. Journal of Strength and Conditioning Research 11(4): 224-229, 1997.

17. Lehman, M, Foster, C, and Keul, J. Overtraining in endurance athletes: A brief review. Medicine and Science in Sports and Exercise 25(7): 854-862, 1993.

18. Leveritt, M, Abernathy, P, Barry, B, and Logan, P. Concurrent strength and endurance training: A review. Sports Medicine 28(6): 413-427, 1999.

19. Levin, G, McGuigan, M, and Laursen, P. Effect on concurrent resistance and endurance training on physiologic and performance parameters of well-trained endurance cyclists. Journal of Strength and Conditioning Research 23(8): 2280-2286, 2009.

20. Mikkola, J, Rusko, H, Nummela, A, Pollari, T, and Hakkinen, K. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. International Journal of Sports Medicine 28(7): 602-611, 2007.

21. Mikkola, J, Rusko, H, Nummela, A, Paavolainen, L, and Hakkinen, K. Concurrent endurance and explosive type strength training increases activation and fast force production of leg extensor muscles in endurance athletes. Journal of Strength and Conditioning Research 21(2): 613-620, 2007.

22. Mikkola, J, Vesterinen, V, Taipale, R, Capostagno, B, Hakkinen, K, and Nummela, A. Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of Sport Sciences 29(13): 1359-1371, 2011.

23. Millet, GP, Jaouen, B, Borrani, F, and Candau, R. Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine and Science in Sports and Exericse 34(8): 1351-1359, 2002.

24. Paavolainen, L, Hakkinen, K, and Rusko, H. Effects of explosive type strength training on physical performance characteristics in cross-country skiers. European Journal of Applied Physiology and Occupational Physiology 62(4): 251-255, 1991.

25. Paavolainen, L, Hakkinen, K, Hamalainen, I, Nummela, A, and Rusko, H. Explosive strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology 86(5): 1527-1533, 1999.

26. Paavolainen, L, Nummela, A, and Rusko, H. Neuromuscular characteristics and muscle power as determinants of 5-km running performance. Medicine and Science in Sports and Exercise 31(1): 124-130, 1999.

27. Ratamess, NA. Essentials of Strength Training and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 94-119, 2008.

28. Ronnestad, B, Hansen, E, and Raastad, T. 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, 2010.

29. Ronnestad, B, Hansen, E, and Raastad, T. In-season strength maintenance training increases well-trained cyclists’ performance. European Journal of Applied Physiology 110(6): 1269-1282, 2010.

30. Ronnestad, B, Hansen, E, and Raastad, T. Strength training improves 5-min all-out performance following 185 min of cycling. Scandinavian Journal of Medicine and Science in Sports. 21(2): 250-259, 2011.

31. Ronnestad, B, Hansen, E, and Raastad, T. High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes. European Journal of Applied Physiology 112(4): 1457-1466, 2012.

32. Ronnestad, B, Kojedal, O, Losnegard, T, Kvamme, B, and Raastad, T. Effect of heavy strength training on muscle thickness, strength, jump performance, and endurance performance in welltrained Nordic Combined athletes. European Journal of Applied Physiology 112(6): 2341-2352, 2012.

33. Ronnestad, B, Hansen, J, Hollan, I, and Ellefsen, S. Strength training improves performance and pedaling characteristics in elite cyclists. Scandinavian Journal of Medicine and Science in Sports 25(1): 89-98, 2015.

34. Saunders, P, Pyne, D, Telford, R, and Hawley, J. Factors affecting running economy in trained distance runners. Sports Medicine 34(7): 465-485, 2004.

35. Storen, O, Helgerud, J, Stoa, E, and Hoff, J. Maximal strength training improves running economy in distance runners. Medicine and Science in Sports and Exercise 40(6): 1087-1092, 2008.

36. Stratton, E, O’Brien, B, Harvey, J, Blitvich, J, McNicol, A, Janissen, D, et al. Treadmill velocity best predicts 5000-m run performance. International Journal of Sports Medicine 30(1): 40- 45, 2009.

37. Taipale, R, Mikkola, J, Nummela, A, Vesterinen, V, Capostagno, B, Walker, S, et al. Strength training in endurance runners. International Journal of Sports Medicine 31(7): 468-476, 2010.

38. Taipale, R, Mikkola, J, Vesterinen, V, Nummela, A, and Hakkinen, K. Neuromuscular adaptations during combined strength and endurance training in endurance runners: Maximal versus explosive strength training or a mix of both. European Journal of Applied Physiology 113(2): 325-335, 2013.

39. Taipale, RS, Mikkola, J, Salo, T, Hokka, L, Vesterinen, V, Kraemer, WJ, et al. Mixed maximal and explosive strength training in recreational endurance runners. Journal of Strength and Conditioning Research 28(3): 689-699, 2014.

40. Tanaka, H, and Swensen, T. Impact of resistance training on endurance performance: A new form of cross training? Sports Medicine 25(3): 191-200, 1998.

41. Turner, A, Owings, M, and Schwane, J. Improvement in running economy after 6 weeks of plyometric training. Journal of Strength and Conditioning Research 17(1): 60-67, 2003.

42. Wilson, J, Marin, P, Rhea, M, Wilson, S, Loenneke, J, and Anderson, J. Concurrent training: A meta-analysis examining interference of aerobic and resistance exercise. Journal of Strength and Conditioning Research 26(8): 2293-2307, 2012.

About the author

Marc Theron Lewis, PhD, CPSS, CSCS, TSAC-F

Contact Marc Lewis

Contact Marc Lewis

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Marc Lewis

Marc Lewis is the co-owner of Winston Salem Personal Training, as well as a graduate teaching and research assistant at the University of South Caroli ...

View full biography
#NSCAStrong #NSCAStrong

has been added to your shopping cart!

Continue Shopping Checkout Now