Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
| Factor | Strength Training Included | Endurance-Only Training |
|---|---|---|
| Economy | Improved | Baseline |
| Power/sprint finish | Improved | Limited |
| Injury risk | Reduced | Higher (imbalances) |
| Bulk concern | Minimal (correct programming) | None |
| Time cost | 2 sessions/week | None |
| Research support | Strong | Outdated approach |
Choose Strength Training Included when…
You want to improve running or cycling economy and power, want to reduce injury risk, are willing to fit in 2 weekly strength sessions, or have plateaued on endurance-only training.
Choose Endurance-Only Training when…
You have very limited time and only want to run/cycle (though this leaves gains unrealised), are in a peak race week, or are brand new and building basic aerobic base first.
Gear for both
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FAQ
Will lifting weights make me slower as a runner?
No — correctly programmed strength training (heavy, low-rep, plus plyometrics) improves running economy and power without adding meaningful bulk. The hypertrophy that could slow you would require bodybuilding-style training and a calorie surplus, not the strength work endurance athletes should do.
Does strength training slow down runners?
Short answer: no, when programmed correctly. Research consistently shows that strength training improves running economy (the oxygen cost of running at a given speed) for distance runners. Common concerns about added muscle weight are largely unfounded — the volume of strength training required to improve running economy (2 sessions per week, moderate volume) does not cause meaningful muscle hypertrophy in already-trained endurance athletes. Heavy, neuromuscular-focused strength work (squats, deadlifts, plyometrics) is the most evidence-supported approach.
How should endurance athletes structure strength training?
Most research supports 2 sessions per week of strength training, focused on lower body compound movements (squat variations, Romanian deadlift, single-leg work) and core stability. Sessions should be shorter and heavier (4–6 sets of 4–6 reps) rather than high-rep endurance-style circuits. Timing: strength sessions on the same day as hard running sessions (not easy days) to preserve easy-day recovery, and avoiding strength work in the final 10–14 days before a major race.