Common Strength Training Mistakes for Endurance Athletes
Are you making these mistakes?
Strength training is vital for endurance athletes to improve performance and prevent injuries. However, many endurance athletes need to correct their strength training programs, which can hinder progress. Here are the five most common mistakes:
Over-relying on Low-Intensity or Rehab Exercises
Endurance athletes often confuse rehabilitation exercises with strength training. While rehab exercises help with recovery, they don’t build the strength needed for endurance sports. To reduce injury risk and enhance performance, rehab must transition to a proper strength program that increases the body’s capacity to handle stress.
Avoiding Heavy Lifting
A common myth is that endurance athletes should avoid heavy weights to prevent muscle gain. Heavy strength training can improve strength without increasing size, enhancing running and cycling economy. Gradually incorporating heavy lifting increases muscle and tendon strength, enabling athletes to perform at a higher level with less effort.
Neglecting Power Training
Power exercises, like jumping and plyometrics, improve tendon stiffness and muscle efficiency. This enhances performance by reducing muscular effort during runs. Power also declines faster than strength as athletes age, making power training critical for maintaining speed, especially in older athletes.
Not Progressing Exercises
To continue seeing strength gains, athletes must progressively increase the load or intensity of their workouts. Repeating the same exercises with the same weights leads to diminishing returns. Strength programs should be updated every 4-12 weeks and aligned with the athlete’s training season.
Focusing Too Much on Functional and Balance Training
While functional exercises and unstable surface training (e.g., wobble boards) can aid rehab, they do little to build strength and power. Athletes should prioritize basic strength exercises with heavier loads for better results.