Simultaneous endurance and strength training increases endurance performance further than that achieved by endurance training alone.
Strength training can result in enhanced endurance performance both in novice and elite level endurance athletes, particularly with the use of high volume (lots of reps), heavy resistance strength training regimes.
Adding strength training to an athlete’s normal endurance regime may improve endurance by:
- Improving Exercise Economy
- Enhancing Anaerobic Capacity (For Events Under 15 Minutes)
- Reducing or Delaying Fatigue During The Event
- Improving Maximal Speed (For example, sprinting at the end of a race)
Strength Training has positive effects on endurance performance for both long duration (15+ Minutes) and short duration events (-15 minutes).
In one study, 5km running time was improved (from 18.3 to 17.8 minutes) in competent runners who changed 30% of their standard running training into plyometric and explosive strength training.
Simultaneous heavy load strength training (2-3 sessions per week) and endurance training (30 hours per week) also resulted in enhanced long duration endurance capacity in advanced national team cyclists.
Furthermore, the study found that athletes:
- Increased maximal muscle strength and enhanced rapid force capacity.
- Increased the proportion of fatigue resistance type 2A Fibres (can use both aerobic and anaerobic energy systems) and decreased the proportion of type 2X fibres (low oxidative capacity).
- Had no change in body weight and no quantifiable increase in muscle size.
- Had no decrease in muscle capillary density.
Long duration endurance performance remains unchanged when adding low volume or low intensity strength training into a regime. A high loading intensity (85-95% 1RM) or a large volume of strength training should be used to improve long duration endurance performance.
Training should include multiple exercises (at least 2) for key muscle groups, using heavy loads (5-8rm) performed for 3-5 sets for a total duration of 6-16 weeks.
