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Podcast Episode Description:

In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back?

In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress.

If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore.

 Key Takeaways

• Strength training supports endurance performance — it doesn’t replace it.
• Endurance training alone can be catabolic, leading to muscle breakdown over time.
• Stronger muscles, tendons, and ligaments improve durability and reduce injury risk.
• Many overuse injuries stem from muscular imbalances and poor movement control.
• Strength training enhances efficiency and fatigue resistance late in races.
• Healthy aging and long-term athletic longevity require intentional muscle maintenance.
• Common barriers include time constraints, fear of injury, gym intimidation, and soreness — but these can be managed with smart programming.
• Start conservatively. Consistency beats intensity in the beginning.

Chapters

00:00 Introduction to Strength Training for Endurance Athletes

08:22 The Importance of Strength Training

16:16 Understanding Muscle Structure and Function

23:48 The Catabolic vs. Anabolic State

30:22 Conclusion and Key Takeaways

30:54 Muscle and Bone Health in Aging Athletes

32:10 Understanding the Risks of Running Without Strength Training

34:02 The Role of Strength Training in Injury Prevention

35:27 Gradual Loading and Tissue Remodeling

36:36 Benefits of Strength Training for Endurance Performance

38:44 Addressing Muscle Imbalances and Mobility

41:29 Fatigue Resistance and Strength Training

43:36 Long-term Durability and Healthy Aging

45:00 Overcoming Barriers to Strength Training

54:33 The Time-Crunched Athlete's Dilemma

56:34 The Importance of Strength Training

58:02 Implementing Strength Training into Endurance Training

01:00:02 Learning from Experience: The Journey to Strength Training

01:02:49 The Shift to Strength Training: Personal Stories

01:06:31 Getting Started with Strength Training

01:10:29 Advice for Beginners in Strength Training

01:15:17 The Simplicity of Strength Training for Endurance Athletes

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]