Does Strength Training Hinder Endurance Athletes?
Each sport has their own unique subculture, their own idiosyncrasies. Their own myths, traditions, misconceptions, pros, and cons. A common myth in the running world is that resistance training can hinder performance. Not only is this not necessarily true, but there are countless reasons why resistance training can improve quality of life and longevity. This is a similar misconception held by dancers. If you would like to read more info on why dancers should cross train, I highly recommend a blog written by our very own Dr. Paulina, here (1).
First, does resistance training hinder endurance athletes’ performance? The research says no. Conversely, the opposite holds true. Strength training can actually improve low and high-intensity endurance exercise performance(2). In a famous study, Sedano et al reported improved 3km times, peak running velocity, and maximal strength when comparing highly trained runners who participated in a 12 week concurrent endurance and plyometric/resistance program, versus endurance training alone. The common misconception most likely comes from the theory that muscle hypertrophy (larger muscles) may require more energy usage to maintain a certain level of performance. And while strength and resistance training are different than hypertrophy training, the data shows this not to be true anyway. Long story short, if you are an endurance athlete or long distance runner, it would behoove you to incorporate resistance training into your routine, in order to maximize your performance.
Now that we’ve put the performance myth to a rest, should we not consider the enormous benefits that resistance training has on our longevity and general well-being? A recent systematic review and meta-analysis (which is the highest level of evidence available in medical research) performed by Hart and Buck, showed that adults over the ages of 50 showed a significant correlation between vitality, general health, pain management, physical functioning, and better mental health (3). The benefits of resistance training are so multifaceted that they bleed into nearly every aspect of health and wellness.
In conclusion, if you are an endurance athlete or long distance runner and you are not incorporating strength or resistance training into your routine, you are missing a huge piece of the puzzle. Consider adding resistance for your performance, physical wellness, mental wellness, and even injury prevention in order to maximize your race times and quality of life. If you are a runner and having pain, seek help from a Doctor of Physical Therapy at The PATH Rehab & Performance. From there we can perform an individualized and comprehensive evaluation and analysis to determine the root cause of your pain and come up with a game plan to get rid of your symptoms forever. Feel free to hop on a free 30 minute discovery call, where we can discuss symptoms, goals, and answer any questions and/or concerns you may have!
References:
1.) Kenderdine, P., 2022. Cross-Training for Dancers: How, When, and Why. [Blog] The PATH Rehab & Performance, Available at: <https://www.thepathpt.com/blog/cross-training-for-dancers> [Accessed 18 May 2022].
2.) Sedano, S, Marin, PG, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res.
3.) The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis, Peter D. Hart, Diona J. Buck, Health Promot Perspect. 2019; 9(1): 1–12. Published online 2019 Jan 23. doi: 10.15171/hpp.2019.01
Dr. Cody Benavides
PT, DPT, MFDc
Co-Owner | The PATH Rehab & Performance
