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What a better way to start today’s edition than with a cultural milestone: Bruce Springsteen’s iconic album Born to Run turns 50 today. Released on August 25, 1975, this masterpiece became Springsteen’s first commercial success and is still celebrated as an anthem of resilience and grit. A fitting reminder for us endurance athletes that the road is long, and strength is what carries us through.

Today, we’re diving into the science of strength and conditioning for endurance athletes. Let’s break some myths: Is it just bodybuilding? Will it make you bulky? How many reps and sets are enough? And most importantly—how does strength work actually improve endurance performance and prevent injuries? Let’s see what the evidence says.

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💪 Why Strength Training Matters for Endurance Athletes

For years, many runners and cyclists avoided the weight room, fearing it would slow them down or add unnecessary mass. But research consistently shows the opposite: proper strength and conditioning boosts endurance performance.

• Improved Running Economy: Studies show that strength training enhances neuromuscular coordination, meaning you use less oxygen at the same pace. This effect is similar to improving running or cycling economy.¹
• Injury Prevention: Stronger muscles, tendons, and connective tissues reduce the risk of overuse injuries, one of the biggest threats to endurance athletes.²
• Power & Sprint Capacity: Endurance isn’t just long, slow miles. Surges, climbs, and finishing kicks demand explosive strength, which comes from resistance training.³

🏋️‍♂️ Evidence-Based Guidelines

So what does science actually recommend for endurance athletes?

• Frequency: 2–3 sessions per week during base/build phases, 1–2 sessions in race season.²
• Reps & Loads: 3–6 sets of 4–10 reps at moderate to heavy loads (60–80% of 1RM). This builds both strength and neuromuscular efficiency, without adding excess bulk.³
• Focus Areas: Compound lifts (squats, deadlifts, lunges), plyometrics (jumps, hops), and core stability. These movements train multiple muscle groups and mimic running/cycling demands.
• Progression: Gradual overload is key. Just like endurance training, consistency matters more than chasing max lifts.

Post of the week Resistance Training for Endurance Athletes. Read article

🏃 Practical Applications

For the amateur athlete: Adding even two sessions of bodyweight or resistance-band training per week can significantly reduce injury risk and improve running economy.

For high-performance athletes: Integrated programs include periodized strength cycles (max strength, power, maintenance) alongside endurance blocks, often monitored with biomechanics and performance metrics. This ensures that strength gains translate directly into improved times and resilience.

Sample session for runners:

1. Warm-up (dynamic mobility, drills)
2. Squats or lunges (3 × 6)
3. Deadlifts (3 × 6)
4. Plyometric hops or box jumps (3 × 8)
5. Core stability (plank variations, side bridges)
6. Cool-down & stretching

🔥 This Week’s Takeaway & Challenge

Strength training is not bodybuilding. It’s performance training. By making your muscles, tendons, and nervous system more resilient, you run and ride faster, longer, and with fewer injuries. This week, add one strength session to your schedule—even if it’s just 20 minutes of bodyweight exercises. Track how your body feels during your runs or rides and share your experience with us in the WhatsApp Channel. Small steps create strong athletes.

📲 Share your journey in our WhatsApp Channel → Click to Join​

Run strong. Train smart. Lift with purpose.

Coach Henri.
​Your Endurance Mindset Team

What's Going On in the World?

Here’s what’s happening in the endurance sports world, packed with events, mindsets, and moves worth your attention:

• At Supertri Chicago, a 17-year-old athlete rose to the podium, home-country athletes claimed victories, and the first male qualifiers for the 2026 Ironman World Championship in Kona secured their spots.USA Swimming​
• XTERRA Costa Rica Crowns New Champions. In Las Catalinas, the XTERRA Costa Rica event wrapped up with trail magic across jungle singletracks and beachfront paths. The weekend saw both returning and new champions emerge amid vibrant local support.Sportswire​

Gear of the Week: COROS Nomad

What's Hot About It?

• Just Launched on August 19, 2025, the COROS Nomad is making waves as an affordable, adventure-ready GPS smartwatch, priced at $349 USD. Tom's Guide​
• Designed for athletes who thrive off-grid, it blends durability with rich features—making it a standout for trail runners, hikers, ultrarunners, and multisport athletes.TechRadar​The Loam Wolf​

Let us know what interests you the most at the 'Preferences' link below!
​¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!

References

1. Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70–84. https://journals.lww.com/acsm-msse/fulltext/2008/06000/maximal_strength_training_improves_running_economy.14.aspx​

2. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of RCTs. British Journal of Sports Medicine, 48(11), 871–877. https://bjsm.bmj.com/content/48/11/871​

3. Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), 603–612. https://pubmed.ncbi.nlm.nih.gov/23914932/​

Pray 🙏 - Love ❤️ - Run 🏃‍♂️ ​​​​​​​

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