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Research guide

Strength evidence for endurance athletes

Review systematic evidence on strength training for endurance performance, then translate it into a minimal, recoverable weekly decision.

Updated Aug 8, 2026

Review the evidence
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Performance Science Lab

Strength training evidence lab

Systematic evidence on strength training for endurance performance, organized around outcomes, dose and recoverability.

Start here

  • • Choose the endurance outcome before choosing exercises.
  • • Open the review and check population, intervention and comparator before applying the result.
  • • Use the minimum recoverable strength dose that supports the primary training block.
Browse all studies in strength

Topic guides

Practical starting points to test conservatively.

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Strength training for running economy: what to do (without ruining your runs)

Evidence-informed protocol: Strength training for running economy: what to do (without ruining your runs). Practical steps, who it helps, and what to watch out for.

Outcomes this affects

outcomeOpen

Running economy

Economy is the cost of speed. Small improvements compound over long races.

outcomeOpen

Injury risk

Most injury risk comes from load spikes and insufficient tissue tolerance — manage both.

Study library (reference)

Individual studies for deeper reading.

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Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.

PMID 38165636 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).

studyOpen

The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis.

PMID 38627351 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis.

PMID 41740126 (2026): high, intensity — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Does Hypoxic Training Improve Running Economy and Performance of Elite and Competitive Middle- and Long-Distance Runners? A Systematic Review With Meta-Analysis of Randomized Controlled Trials.

PMID 42302183 (2026): does, hypoxic — Running economy, Injury risk (study note for endurance athletes).

studyOpen

The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis.

PMID 40153564 (2025): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.

PMID 27497600 (2017): strength training, neuromuscular — Running economy, Injury risk (study note for endurance athletes).

studyOpen

The effect of strength training on performance in endurance athletes.

PMID 24532151 (2014): strength training, neuromuscular — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials.

PMID 26694507 (2016): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis.

PMID 36370207 (2022): resistance training, plyometric — Running economy, Injury risk (study note for endurance athletes).

studyOpen

Effects of jump training on physical fitness and athletic performance in endurance runners: A meta-analysis.

PMID 33956587 (2021): jump, physical — Running economy, Injury risk (study note for endurance athletes).

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16-Week HYROX Training Plan: Phases, Standards and Adjustments

Use a 16-week HYROX plan with one job per phase, protected running and strength sessions, official standards and missed-week rules.

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Performance Science Lab

Research summaries for endurance athletes, with study context, practical protocols, and clear limitations.

Open guide

Sources