Strength
Concurrent training, plyometrics, glute and core work for endurance athletes.
10 articles · sorted by most recent
Dryland Strength Training for Swimmers: Does It Actually Transfer to Faster Swim Times?
Land-only dryland work speeds up 50m and 100m swims but not the 200m or start time. In-water resisted training and combined programs beat land-only at every sprint distance.
Reactive Strength Index for Runners: Can a Jump Test Predict Injury Before Symptoms Appear?
No prospective study has used reactive strength index to predict a future running injury. It's a reliable 5-10% noise fatigue marker, not a crystal ball. Here's the honest read.
Leg Strength Asymmetry and Injury Risk: What the Force-Plate Research Says About the 10% Threshold
The 10% asymmetry rule traces to a single 1991 ACL study and predicts re-injury only slightly better than a coin flip (AUC 0.50-0.59). Here's what leg strength asymmetry really tells you.
Nordic Hamstring Curls Cut Hamstring Injury Risk by Half: The Eccentric Protocol Runners and Triathletes Skip
A 2019 meta-analysis of 8,459 athletes found Nordic hamstring curls cut strain risk by 51% (RR 0.49). Almost all of that evidence is soccer, and the real catch is compliance, not the exercise.
Complex Training for Distance Runners: Why Pairing Heavy Lifts With Plyometrics Beats Either Alone
Pairing a heavy lift with a plyometric drill and a 3-4 minute rest can improve running economy 7-16%, nearly triple resistance training alone, per two runner RCTs.
Velocity-Based Training for Triathletes: Does It Beat Traditional Strength Work?
A 2021 RCT took female cyclists' hip thrust from 65kg to 99kg in 6 weeks using velocity-based loading at just 65% of max, beating traditional 80-90% training.
Five Minutes of Daily Hopping Improves Running Economy: The RCT That Makes Plyometrics Accessible
A 2023 randomized controlled trial found 5 minutes of daily hopping over 6 weeks improved running economy by ~1 ml/min/kg at race pace — no gym, no extra time.
Strength Training the Day After a Hard Run: When Concurrent Becomes Counter-Productive
Lifting the day after a hard run can cut strength gains by 25% compared to lifting alone. Here's the timing science — and the minimum gap your body actually needs.
How to Combine Strength + Endurance Training Without Killing Either: The Interference Window in 2026
Lift first, wait 3 hours, cap running at 2x/week — these three rules eliminate 90% of the interference effect between strength and endurance training.
Concurrent Training Interference: What the Research Actually Shows (and What Hickson Got Wrong)
The interference effect everyone fears impairs strength gains, not VO2max — Wilson 2012 (422 effect sizes) shows concurrent training produces VO2max ES 1.41 vs endurance-only 1.37 (NS).