Strength Training for Endurance Athletes

Should runners lift weights?
It would stand to reason that if you want to become a better runner you should spend more time running. But is their more you can do to close in on that elusive PB than just copious amounts of Kilometres?

You might not believe it but that extra 5% might be found in the weights room. Recent research has looked into running and weights training programs and here are some of the benefits…

Strong tendons
Strength training not only makes the muscles stronger but also makes the tendons stronger and stiffer. Stiffer tendons are ideal as they are less susceptible to injury and help transfer force more efficiently, meaning you can move from heel strike to toe off a lot more quickly and efficiently.

More Muscle Fibre Recruitment
Muscles are made up of many small fibres. When we train the same way, we use the same muscle fibres. That is, if we run long and slow, we use slow twitch fibres. By strength training we can activate fast twitch fibres which can then be trained for endurance activity.

 Older athletes
One of the most notable differences between older and young athletes is a decrement in strength. This reduces force production and has a negative bearing on performance. Strength training has been shown to reduce age related differences in endurance athletes.

Running economy
Improvements in running economy are another benefit identified from strength training. Meaning that less energy is required to run at a given speed. This can be attributed to the greater contraction force of the muscle along with the stiffer tendons mentioned above.

Muscle mass
The other good news is that you aren’t going to “bulk up”. In the recent studies performed runners did not have significant changes to body mass.

If you would like to discuss this topic further or would like some advice on how to implement strength training in your program get in contact with one of our Exercise Physiologists here at Dynamic Motion.

• Andrew Zhao Bio

  Exercise Physiologist

  
• Jess Mercieca Bio

  Exercise Physiologist

  
• Deb Eveniss

  Exercise Physiologist

  

Andrew Zhao Bio

Exercise Physiologist

Andrew Zhao

Exercise Physiologist

Andrew is an accredited Exercise Physiologist. Growing up playing a wide variety of sports, he has always had an interest in physical activity and exercise. Upon learning of Exercise Physiology after sustaining a lower back injury in high school, Andrew has since pursued working in the role himself.

Andrew has a firm belief that exercise is universal and will benefit you no matter your background, conditions, and age. Exercise is the key to moving better, longevity, and taking control of your body and your life. He also believes in a holistic approach when delivering treatment as taking the client’s best interests into account and collaborating with them will establish a positive relationship and ensure the best treatment plan. Having experienced his fair share of injuries, Andrew has an interest in injury management, chronic pain management, and sports strength and conditioning. He has also gained interests in other conditions during his placements including diabetes, CVD and neurological conditions.

Outside of the clinic Andrew competes in volleyball and goes to the gym regularly.

Jess Mercieca Bio

Exercise Physiologist

Jess Mercieca

Exercise Physiologist

Jess is an accredited Exercise Physiologist who has completed her Bachelor of Clinical Exercise Physiology at the University of New South Wales. Through clinical placement Jess gained experience in private practice seeing a range of conditions with a special interest in Parkinson’s disease, Stroke, Multiple Sclerosis and Cerebral Palsy.

Jess gained further experience working in a private hosp​ital, seeing p​​atients post-operatively and assisting in their recovery through a combination of gym-based exercise and hydrotherapy. Furthermore, Jess treated patients with chronic pain, muscle atrophy and cancer.
Jess ensures each client is treated as an individual with consideration of the various lifestyle and psychological factors that interplay with recovery. Her focus is to empower people through exercise and guide them towards self management.

Outside of work Jess is interested in strength training, swimming and hiking and enjoys the beach nearby her home.

Deb Eveniss

Exercise Physiologist

Deb Eveniss

Exercise Physiologist

Deb is an Accredited Exercise Physiologist with a Bachelor of Exercise and Sport Science and a Master of Clinic Exercise Physiology.

Deb began her health and fitness career working as a personal trainer after obtaining her Certificate III and IV in Fitness. Here she developed a keen interest in healthy aging, falls prevention and cancer and exercise. Deb then decided to further her knowledge and experience by further study and becoming an exercise physiologist.

Deb has a keen interest in helping those with cancer, neurological conditions such as MS, HD, PD and stroke and brain injury survivors. More recently she has been researching and treating fatigue conditions including Long Covid, ME/CFS, POTS and EDS. Deb strongly believes that “movement is medicine” and wants to help people enjoy all that safe and healthy movement can bring.

In her spare time Deb is heavily involved in parkrun, soccer, trail running, hiking, kayaking and raising two very busy teenagers.