2/3 of us can't be wrong: why everyday runners and cyclists are prioritizing strength training

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TRAINING BREAKDOWN

“I’ve got bad news for you- and your legs…”

By Emma O’Toole

Happy Sunday!

We’ve all heard the debates: Should runners and cyclists lift weights? Is strength training actually necessary? Well, it turns out the everyday runner has already made up their mind. In a research study, 62.3% of runners said they believe strength training is an important part of their training.

That’s not just elites or pros, these are everyday runners just like you training anywhere from 2-12hrs + per week. I know I am biased, but if nearly two-thirds of us agree on something, there’s probably a good reason for it.

Cyclists aren’t far behind either with 70.8% of over 500 cyclists aged 35+ choosing to do strength training to improve their cycling performance and 59.1% doing it to reduce their risk of injury. What was also nice to see in this study was that 68.5% chose to include strength training for their overall health- this is great as strength training is something that really improves the health of runners and cyclists over 30 - far beyond the realms of the tarmac and the trails .

For years, the idea of lifting weights made many runners and cyclists nervous. Would it slow them down? Make them bulky? Take away from their mileage? But the reality is, strength training isn’t just an add on for runners and cyclists it’s essential for improving performance, reducing your risk of injuries, and keeping you running and riding stronger for longer.

Running and cycling are amazing for endurance, cardio fitness, and mental grit. But if you think they’re a replacement for strength training, you’re leaving a ton of strength, resilience (and speed) on the table.

The narrative that running and cycling alone are enough is still being pushed, usually by 20 something influences online who haven’t got the years of experience and busyness in their lives that you do, and this narrative simply put is wrong and here’s why:

The 5000+ strides you make in a 30 minute run or the 5000+ reps you clock up in a 60 minute bike ride at 90rpm is a world away from 4 sets of 5 reps of a goblet squat, or 3 sets of 8 reps of a Romanian Deadlift - and this is why strength training matters.

What running & cycling do for your legs:

Running and cycling build muscular endurance, especially if you mix in hills, sprints, or big-gear efforts. But endurance isn’t the same as strength. And once you hit your 30s, stronger muscles are even more important for your training, performance and longevity with running and cycling.

Think of it like this:

Running without strength training is like running in a worn-out plimsolls that you used to wear for PE at school, they’re not built for the job. Sure, you can still move, but every step lacks the support and power you need to perform at your best.

Cycling without strength training is like riding on flat tires, you can still get to where you want to be, but you’re leaking efficiency and power with every pedal stroke, it’s going to take you a hell of a lot longer and you might damage your wheelset along the way.

Strength training? That’s like swapping out those flimsy, worn-out PE shoes for a pair of high-performance Adizero’s; instantly, every step feels stronger, more stable, and more efficient. For cyclists, it’s like switching from those sluggish, underinflated tires to a smooth, dialled-in set with perfect pressure; now you’re rolling faster, wasting less energy, and handling turns with confidence. Strength training is the upgrade your legs need to sustain effort, push harder, and recover faster.

Why strength training still matters (especially after 30)

Running and cycling without strength training is like wanting to run a 10km in under 50 minutes but never training at just under 5:00 minutes per km pace. Or tackling a hilly bike course but never doing any hill work.

We know that running and cycling work our legs, they build muscular endurance; however what they don’t build is the kind of strength and power that keeps you fast, efficient, and robust for the long haul. And as you get older, muscle loss (aka sarcopenia) starts creeping in… and with that comes slower times, more aches, and a higher risk of injuries.

How to make strength training work for you:

Strength training isn’t a box ticking exercise. Just like you wouldn’t run the same pace or ride the same route every week and expect to improve, your strength work needs progression. That means increasing resistance, varying sets and progressing exercises to keep building strength and develop power. If your routine stays static, so will your running and cycling.

So, here’s your challenge:

Take a hard look at your current strength routine. Are you actually pushing yourself? Are you progressing, or just going through the motions? If you're not getting stronger and are still plagued by the same niggles and flat-lined performance, then it's time to do something about it. Add weight, adjust your rep ranges, modify exercises to keep challenging your muscles. Your future self, the one still smashing PRs and dominating workouts well into their 40s, 50s, 60s and beyond, will thank you for it.

If this all sounds a bit puzzling or you’re unsure where to start, check out my flagship 12-week strength training program designed specifically for runners and cyclists. It’s built to progress week after week, so you’re not just going through the motions you’re building the strength that directly translates directly to better performance on the road or the trails.

BUILT TO RUN OVER 30 12 WEEK PROGRAMME

BUILT TO RIDE OVER 30 12 WEEK PROGRAMME

And no, this doesn’t mean spending hours in the gym- these workouts are designed to be done from home with minimal equipment and help you to build endurance strength, power, speed in as little as 30 mins 2x per week.

What will you achieve? Anything from setting a new PR, reducing niggles, improving your body composition to enjoying your running and cycling more!

Do you think that running and cycling alone are enough to build leg strength? Please reply to this email or drop me a message here as it’d be great to hear your thoughts on this. Don’t forget to also check out our fantastic free community for ongoing support and help with your training!

Have a great Sunday!

Emma

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