Race Shape › Answers › Does strength training make endurance athletes faster?
AnswersDoes strength training make endurance athletes faster?
It can, but not by raising VO₂max — strength training does not do that. Its value for endurance athletes is mainly in running economy, the energy cost of a given pace: a meta-analysis of highly trained runners found heavy and plyometric strength work improved economy. There is also good evidence that strength training reduces sports injuries. Both are real reasons it is in the plan.
What it does and does not do
| Outcome | Evidence |
|---|---|
| VO₂max | Not raised by strength training |
| Running economy | Improved in trained runners, especially with heavy and plyometric work |
| Sports injury risk | Reduced in a large meta-analysis of randomised trials |
| Body weight | Not a reason to avoid it — endurance athletes rarely gain meaningful muscle mass from two short sessions a week |
How much
Race Shape schedules two short sessions a week in base and build, and one in peak and taper. Around 25–30 minutes, focused on the legs and trunk, placed away from key endurance sessions so it does not compromise them. Heavy, low-repetition work is more useful than light, high-repetition circuits for economy.
The trade-off is fatigue. Strength sessions are real work, and in race week they come out entirely.
Common questions
Will lifting weights make me bulky?
Unlikely at this dose, alongside endurance training. The endurance volume works against large muscle gains.
When should strength sessions go?
On or after easy days, and not the day before a key session.
Can I skip it?
Yes — the plan has a switch for it. You give up a likely economy gain and some injury protection.
Sources
- Balsalobre-Fernández, C., Santos-Concejero, J. & Grivas, G. V. (2016). Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research.
- Lauersen, J. B., Bertelsen, D. M. & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine.