Strength Training and Endurance Athletes
by Marc Theron Lewis, MS, CSCS, TSAC-F
Personal Training Quarterly
November 2014
Vol 2, Issue 4
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
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
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
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 »
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.
Available to:
Members only
Members only
Audience:
Personal trainers
Personal trainers
Keywords:
strength training weight training strength training for endurance endurance training concurrent training
strength training weight training strength training for endurance endurance training concurrent training
