Why Strength Training Is the Secret Weapon for Endurance Athletes – Especially Women

You lace up your trainers, tick off another long run, maybe squeeze in a gel or two mid-route – but how often are you lifting weights, doing single-leg work, or strengthening your core with intention?

If you’re serious about going the distance, it’s time to stop viewing strength training as a “nice-to-have” and start treating it like the foundation it is. For endurance athletes – particularly women – strength work is more than injury prevention. It’s performance, power, protection, and longevity.

Let’s get into the why, the what, the how – and if you’re anything like me, a bit of a reality check.

The Case for Strength Work

Endurance sports, by nature, involve thousands of repetitive motions. Running, in particular, puts a high eccentric load on the body – especially during downhills, accelerations, and fatigue states. Without adequate muscular strength and stability, those miles eventually bite back: in the form of injury, inefficiency, and stagnated performance.

But add in consistent strength training? You tap into a world of gains.

✅ Improved running economy

✅ Greater fatigue resistance

✅ Enhanced neuromuscular recruitment

✅ Reduced injury risk (particularly in the hips, knees, and ankles)

✅ More efficient power transfer, especially uphill or late-race

Weak glutes, core, or hamstrings often lead to compensation patterns and premature muscle fatigue. Strength training shifts the burden to where it belongs – big, resilient movers like the glutes, quads, and calves.

Why This Matters Even More for Women

Now let’s talk gender. Women face unique physiological challenges in endurance sports, especially over the long haul.

🔹 Hormonal changes across the lifespan – including menstrual cycle fluctuations, pregnancy, perimenopause, and menopause – all influence muscle mass, recovery, and bone density.

🔹 Higher rates of low energy availability – often due to societal pressures, under-fuelling, or simply unawareness – increase the risk of Relative Energy Deficiency in Sport (RED-S), which can lead to decreased performance, irregular cycles, and fragile bones.

🔹 Increased risk of osteoporosis – especially post-menopause, when oestrogen levels drop significantly. This hormone plays a key role in maintaining bone mineral density.

Strength training isn’t just about building a better engine. For female athletes, it’s a line of defence. It improves musculoskeletal health, supports hormone regulation, and helps retain lean mass as we age.

Learned the Hard Way: My Own Wake-Up Call

Here’s the uncomfortable truth: I’ve been telling athletes to “lift heavy”, “build strength year-round”, and “prioritise bone health”. And yet… I wasn’t doing it myself.

Like many coaches and runners, I got busy. I told myself I was getting “some strength” through mobility work or the odd core session. I justified skipping proper lifting sessions because I was running big miles or tired or didn’t want to compromise the next session.

And then came the stress fracture.

I’m now the one side-lined, learning (again) that no amount of endurance, mindset, or mileage can substitute for robust, well-trained muscles and bones. It’s been a frustrating, humbling, and overdue reminder. If you're curious about the full story and what I’ve taken from the experience, I share it all in my latest race report – raw and real.

Building Strong Bones (And Staying in the Game)

Weight-bearing and resistance training are proven to stimulate bone formation. It’s not enough to run – that repetitive, linear movement mostly loads the bones in one direction.

To protect against stress fractures and long-term bone loss:

• Incorporate multi-directional movements (think lunges, loaded step-ups, side shuffles)

• Include impact (like skipping, jumping, or hop variations – even at low doses)

• Prioritise full-body strength routines 2x per week

• Don’t skip the heavy lifts – women benefit greatly from lifting moderate-to-heavy loads for fewer reps

Additionally, ensure your nutrition supports bone health. That means adequate protein, calcium, and vitamin D – especially if you're plant-based, peri/post-menopausal, or living in the UK’s grey climate.

A Holistic, Sustainable Approach

As a coach, I’ll work with you to:

• Optimise strength routines that complement your training load

• Adjust around your menstrual cycle (if applicable) and energy availability

• Ensure you understand not just what you’re doing – but why it matters

Whether you’re running your first ultra, chasing a sub-3 marathon, or simply want to run well into your 60s – strength work is the long game.

Final Word on Strength Training for Runners

You don’t need to become a bodybuilder to be a stronger runner.

But if you’re a woman who runs, lifts should be a non-negotiable. Not just for speed. Not just for endurance. But for the kind of lifelong resilience that keeps you chasing finish lines, summits, and bold goals year after year.

Ready to build a stronger, smarter, injury-resistant version of yourself?

📩 Apply for coaching today or join the waitlist – my coaching programmes weave strength, mindset, and education into every plan.