Strength Training
20 articles
TrainingOctober 3, 2026 · 11 MIN
Isometric Training for Tendon Health: Protocols for Endurance Athletes
Isometric holds at 70-80% maximal voluntary contraction for 30-45 seconds stimulate collagen synthesis peaking 6-8 hours post-loading, strengthening patellar and Achilles tendons. Learn dose-response protocols, pain management techniques, and integration strategies for endurance training.
NutritionSeptember 24, 2026 · 12 MIN
Cycling Strength Training Nutrition: Fueling Concurrent Training Days
Cyclists performing concurrent strength and endurance training need 8–12 g/kg carbohydrate and 2.0–2.4 g/kg protein on double-session days to prevent the 20–30% interference effect on strength gains. Strategic nutrient timing between sessions maximizes adaptation in both domains.
RecoverySeptember 23, 2026 · 12 MIN
Strength Training Recovery for Concurrent Endurance Athletes
Concurrent strength and endurance training creates competing recovery demands that can reduce strength gains by 20–30% if recovery is mismanaged. Separating sessions by 6–8 hours, prioritizing post-strength protein timing, and periodizing strength volume inversely to endurance volume preserves adaptations in both domains.
TrainingSeptember 20, 2026 · 11 MIN
Ultra-Running Strength Training: Eccentric and Plyometric Programs
Eccentric strength training reduces downhill-induced muscle damage by 40–60% in ultra-runners, while plyometric work improves running economy by 4–8%. A structured program combining both modalities 2–3 times per week builds the muscular resilience needed for 50K to 100-mile races.
TrainingSeptember 18, 2026 · 11 MIN
Strength Training Periodization for Marathon Runners
Periodizing strength training across a 16–20 week marathon cycle requires four distinct phases: anatomical adaptation (3x12-15), maximum strength (3x5-6), power conversion (2x6-8 plus plyometrics), and taper maintenance (1x5). This progression builds injury resilience and running economy while avoiding interference with peak running volume.
NutritionSeptember 17, 2026 · 11 MIN
Strength Training Nutrition for Female Endurance Athletes
Female endurance athletes adding strength work face unique nutritional demands: higher leucine thresholds (2.5–3 g per meal) for muscle protein synthesis, energy availability minimums of 45 kcal/kg FFM/day, and the proven benefits of creatine supplementation at 3–5 g/day. Fueling strength sessions properly prevents RED-S while building power.
TrainingSeptember 13, 2026 · 9 MIN
Cycling Power Transfer: Single-Leg Strength Exercises
Bilateral power imbalances of 5-15% are common in cyclists and reduce pedaling efficiency by 3-8%. These six single-leg strength exercises correct asymmetries, improve power transfer through the pedal stroke, and can increase functional threshold power by 4-7% within one training cycle.
TrainingSeptember 6, 2026 · 12 MIN
Strength Training for Marathon Runners: A Race-Specific Gym Program
Marathon-specific strength training improves running economy by 2-8% and reduces injury risk by up to 50%. This periodized 16-week gym program covers exercises, sets, reps, and how to integrate strength with high-mileage weeks.
TrainingSeptember 1, 2026 · 9 MIN
Bodyweight Strength Training for Endurance Athletes: No Gym Required
Strength training improves running economy by 2–8% and reduces injury risk by up to 50%. This complete bodyweight programme delivers those benefits anywhere — hotel room, park, or living room — with zero equipment.
TrainingAugust 31, 2026 · 8 MIN
Resistance Band Prehab Exercises for Runners: 20-Minute Injury Prevention Routine
Hip abductor weakness is linked to up to 80% of running knee injuries. This 20-minute resistance band prehab routine targets the glutes, hips, and ankles to keep you running injury-free.
RecoveryAugust 29, 2026 · 10 MIN
Blood Flow Restriction Training for Injured Endurance Athletes
BFR training uses low loads (20-30% 1RM) with a tourniquet-style cuff to stimulate hypertrophy via metabolic stress and mTOR activation. For injured runners, it prevents 20-30% of the muscle atrophy typical of immobilisation and allows meaningful strength maintenance during stress fractures, Achilles rehab, and post-ACL recovery.
TrainingAugust 27, 2026 · 9 MIN
Eccentric Strength Training for Downhill Running Performance
Eccentric muscle contractions are responsible for the majority of downhill-running muscle damage and delayed-onset soreness. A targeted 6-8 week eccentric program can reduce quad damage by 30-50% and transform your mountain race performance.
HydrationAugust 25, 2026 · 9 MIN
Hydration During Strength Training: Why Endurance Athletes Get It Wrong
Endurance athletes meticulously hydrate for runs and rides but routinely neglect fluid intake during gym sessions. Even 2% dehydration reduces maximal strength by 6-10% and power output by 3-5% — silently undermining the cross-training that builds injury resilience.
RecoveryAugust 22, 2026 · 12 MIN
Tendon Health for Runners: Strengthening Protocols to Prevent Achilles and Patellar Injuries
Tendons adapt 3-5 times slower than muscle, making them the weak link in any progressive training plan. Evidence-based loading protocols, collagen supplementation, and recovery strategies can dramatically reduce your injury risk.
TrainingAugust 19, 2026 · 11 MIN
Concurrent Training: How to Combine Strength and Endurance Without the Interference Effect
The "interference effect" — where strength and endurance training blunt each other's adaptations — is real but manageable. Proper programming, timing, and nutrition can minimise interference and produce athletes who are both strong and aerobically fit.
TrainingAugust 16, 2026 · 10 MIN
Strength Training for Distance Runners: The Evidence-Based Program
Runners who add 2–3 strength sessions per week reduce injury rates by 50% and improve running economy by 2–8%. This guide covers the exact exercises, sets, reps, and periodisation for endurance athletes.
TrainingAugust 6, 2026 · 7 MIN
Strength Training for Runners: A 12-Week Program That Actually Works
Running more is not always the answer. Two sessions of targeted strength work per week improves running economy by 2–8%, reduces injury risk by up to 50%, and builds the structural durability that pure mileage cannot provide.
TrainingAugust 4, 2026 · 8 MIN
Strength Training for Triathletes: Swim, Bike, and Run-Specific Exercises
Triathletes need strength work that addresses all three disciplines — but most gym programs are not designed for multi-sport athletes. A complete seasonal strength program covering swim-specific pulling strength, cycling power, and run injury-prevention exercises.
TrainingJuly 19, 2026 · 8 MIN
Strength Training for Cyclists: The Science-Backed Off-Season Programme
Strength training increases cycling power output by 3–7%, reduces injury risk, and improves pedalling economy — but only when programmed correctly alongside cycling load. Here's the off-season and in-season strength framework.
TrainingJune 13, 2026 · 8 MIN
Strength Training for Runners: The Minimum Effective Dose
Two sessions per week of targeted strength work can improve running economy by 3–8% and cut injury risk by up to 50%. Here's the exact programme — and how to fit it around your running.