Strength Training for Endurance Athletes: My Top 5 Exercises

As a coach and 15-time Ironman finisher, I’ve learned a lot about the balance between strength training and endurance performance. Whether you’re a triathlete or runner, incorporating strength work can help you build power, prevent injury, and improve overall performance.

Here are my Top 5 Strength Exercises for Triathletes and Runners that focus on building a strong foundation in your legs, upper body, and core:

1. Squats
   Squats are fundamental for building strength in your lower body and core. Whether it’s air squats, goblet squats, or back squats, this movement targets your quads, hamstrings, glutes, and hips—essential muscles for endurance athletes.
   Why: Squats improve muscular endurance, support better biomechanics, and help prevent fatigue during long races.

2. Romanian Deadlifts (RDLs)
   RDLs focus on the posterior chain, strengthening the glutes, hamstrings, and lower back. As endurance athletes, we often neglect these muscles, but they’re crucial for power and injury prevention.
   Why: A stronger posterior chain enhances stability, reduces injury risk, and improves overall athletic performance.

3. Shoulder-to-Overhead Movements
   Movements like the strict press and push press target your deltoids, triceps, and core while mimicking the strength needed for swimming and posture during cycling.
   Why: These exercises improve upper body strength and endurance, helping you maintain form throughout your races.

4. Push-Ups
   A classic bodyweight exercise that engages the chest, shoulders, triceps, and core. Push-ups help build the strength and stability needed for swimming and overall body control.
   Why: Push-ups strengthen your upper body and core, translating directly to improved swimming efficiency and injury prevention.

5. Core Work: Ab Wheel or Chin-Ups

   • Ab Wheel: Great for advanced core engagement, but beginners should start with planks.
   • Chin-Ups: Surprisingly effective for core strength, especially when working on controlled negatives.
     Why: A strong core enhances balance, posture, and power transfer across all three triathlon disciplines.