Strong All Season: Why Strength Training Matters
Written by Erin Short, Dr. of Physical Therapy and Strength Coach. Learn more about Erin here!
As triathletes and endurance athletes gear up for spring racing, this is the perfect time to make sure strength training is part of your plan.
Early spring is a perfect time for runners, triathletes and endurance athletes to build the strength that actually moves the needle when racing season returns. The work you put in now will build a strong foundation for the season and prevent set backs that may pop up due to muscle imbalances later.
Top Five Reasons Strength Training is Important for Triathletes:
1) Build the engine behind your endurance
Strength work improves force production, running economy and power output for triathletes. Focusing on muscles that are key players during swimming, cycling and running help those muscles perform more efficiently and resist fatigue when you are racing. This translates to moving faster with less effort.
2) Reduce injury risk
Targeting key areas including hips, core, and posterior chain will help create resilience through higher-load training. Endurance sports are repetitive in nature. Addressing muscle groups that tend to become overworked now will help prevent them from fatigue and breakdown in season. Think of strength training as putting savings into a bank account that will build up your capacity now as you “withdraw” with heavy training during the season.
3) Boost speed + efficiency
Research shows strength training enhances stride efficiency, improves ground-contact time, and helps maintain form under fatigue. Yu et al. (2025) reported that improved motor unit recruitment and stiffness regulation from strength training contribute to reduced ground contact time and enhanced stride mechanics, which supports better efficiency for endurance athletes. When strength movements mimic swim, bike and run mechanics, athletes are able to translate strength gains into sport specific performance.
4) Improve agility and coordination
Triathletes move in one linear direction for long periods of time. Incorporating multidirectional strength work is not only important for your sport performance but overall health to improve balance, reaction time and coordination. This will help you become a more well rounded athlete and improve performance.
5) Build Power
Increasing your muscle mass will enhance how much power you can generate. This plays a large role for endurance athletes as greater strength allows you to use less energy for the same output OR allows you to use the same amount of energy and move faster! Building your strength will give you the edge to get that next PR.
Why Now?
Now is the time to set yourself up for success and make strength training a habit! If you have already been strength training consistently, this a great time to look at your training plan and make sure your strength sessions are appropriately spaced out to enhance your workouts!
Research by Bazyler et al. (2015) describes when strength is periodized and sequenced appropriately, it improves economy, velocity at VO₂ max and time-trial performance. Baldwin et al. (2022) further outline how strength training can be integrated effectively into long-distance triathlon programming. Consistency with strength now will translate into feeling strong, balanced and ready to take on volume in the spring!
Come join us on Thursday Nights, March 5- April 23 from 6-7 pm at Morning Bird Studio (3738 N Lincoln Ave Chicago, IL 60613) for guided strength training sessions designed for triathletes. Let’s build a strong foundation now to have an awesome racing season ahead!
References:
Baldwin, K. M., Badenhorst, C. E., Cripps, A. J., Landers, G. J., Merrells, R. J., Bulsara, M. K., & Hoyne, G. F. (2022). Strength training for long-distance triathletes: Theory to practice. Strength & Conditioning Journal, 44(1), 32–45. https://doi.org/10.1519/SSC.0000000000000665
Bazyler, C. D., Abbott, H. A., Bellon, C. R., Taber, C. B., & Stone, M. H. (2015). Strength training for endurance athletes: Theory to practice. Strength & Conditioning Journal, 37(2), 1–12. https://doi.org/10.1519/SSC.0000000000000120
Yu, S., et al. (2025). Effect of complex training on lower limb strength and running performance. Frontiers in Physiology. https://doi.org/10.3389/fphys.2025.1718150