DISPELLING 4 COMMON MYTHS ENDURANCE ATHLETES HAVE AROUND STRENGTH TRAINING
1. I get all my sport specific strength from doing my sport, additional work is unnecessary
When asked whether certain individuals include strength training in their week, they reply with “ Yes! I do paddle work in the pool, big gear work on the bike and hills for my running”
Now we are not arguing that work like this will have its benefits, but it most definitely shouldn’t replace your targeted strength sessions at home or in the gym.
The reason being because your structured strength sessions provides a controlled environment to isolate key areas of weakness without external factors coming into play.
As good as you might think your corrective ability might be, it’s almost guaranteed that out on the bike, in the pool or whilst running you will have compensatory movement patterns that will spring into action to try to correct weaknesses and imbalances. Your paddle work won’t allow you to strengthen intricate muscle groups within you shoulder joint, but rather overload the joint and stronger muscles will come into play to perform the movement. Your big gear or hill runs work allow you to target a deficient hamstring but instead just put more demand and training volume onto it.
Whereas in the gym setting there is essentially no where to hide. you are able to see and feel your weaknesses and imbalances and thus have the confidence that you are targeting them correctly.
Strength Training gives you the opportunity to load and strengthen your joints and muscle whilst avoiding the risk of overtraining. It is the most effective way to even out imbalances and strengthen those weaknesses that are impossible to address whilst swimming, running or riding.
2. I’ll get injured if I lift weights
Unfortunately this is pretty naive thinking.
You’re also likely to injure yourself heading out on a hill sprint session (or any training environment) if you haven’t run in 10 years. It’s all about how you approach and progress your training that will significantly reduce the likelihood of injury.
If you start off by establishing your baseline and level of confidence you’ll be in the right starting place. This will also consider previous training history, past injuries and your strength training ‘age’ (level of experience). Most people new to strength training will be starting off with bodyweight exercises, gradually progressing to weights as their confidence and competence grows. The ability to lift heavier loads has to be earned and by this time you’ll be confident in how to perform movements safely and effectively.
Remember, strength training done correctly should prevent injury, not cause it!
3. It takes too much time
The perception of ‘lack of time’ is based upon your priorities. If you’re struggling with injury or a training plateau where you need to find more strength, then this needs to be a training priority. We know that endurance athletes a notoriously short on time, but all you are looking to find in 2-3 45minute windows in your week that will make the other 10-15hours of training worthwhile.
Over the course of a month, you are only strength training for around 4-6 hours, which is likely a minimal amount compared to your overall training schedule. This highlights the importance of maximising your time by performing quality sessions, using effective and time efficient exercises at the correct intensity.
Optimal integration is a big focus with our clients at Strength for Endurance, when often by looking at your current week, together we can identify where things can be moved around, what sessions aren’t currently serving you and how to manage your time so work and family life is complimented not compromised.
4. Strength training will bulk me up
Simply put, gaining muscle mass is pretty much impossible for you.
“Bulking” will take a lot more food and a very different approach to training than what you are doing.
As endurance athletes, the aim of our strength sessions isn’t to increase muscle mass but rather build lean muscle. We are looking to develop the structural strength and conditioning of your muscle tissue, which in turn will bring more support and resilience to shield your body from injury.
If you’re still struggling to overcome any of the myths above then get in touch and we can help you overcome any hesitation