Resistance Training Needs to Be Different for Sprinters and Endurance Athletes
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When we think of resistance training, we often picture athletes lifting heavy weights to build muscle and strength. But what works for one sport may not work well for another. For sprinters and endurance athletes, the approach to resistance training needs to be carefully designed. Here's why, and how to get it right.
Muscle Growth: Helpful or Harmful?
Lifting weights helps grow muscle, which can improve strength. This sounds great for both sprinters and endurance athletes. But more muscle isn't always better. For sprinters, muscle growth—especially in the legs—can help them push off the ground with more force. However, if too much muscle builds up in the wrong places (like lower legs), it can slow down movement and increase energy cost.
Endurance athletes, like marathon runners, need to be light and efficient. Gaining too much muscle can add extra weight, making running more tiring. A heavier body means more energy is needed to move forward, which reduces endurance. So, building just the right amount of muscle in the right areas is key.
Muscle Shape and Speed
Muscle architecture refers to how muscle fibers are arranged. Longer fibers (called fascicles) can help athletes move faster because they contract more efficiently. This is good for sprinters who need fast, powerful movements. On the other hand, shorter muscle fibers may be better for endurance because they use less energy during each step.
Interestingly, training methods affect this. Heavy lifting may shorten fascicles, while high-speed movements like sprinting or jumping can increase their length. That’s why training style matters—not just how much weight is lifted.
Tendon Stiffness: The Hidden Factor
Tendons connect muscle to bone, and their stiffness affects performance. A stiff tendon can help sprinters generate quick force for explosive movements. For endurance athletes, slightly more flexible tendons might help store and reuse energy while running, making each step more efficient.
However, stiffness is also linked to injury risk. If a tendon is too stiff, it can stress the muscles too much. If it's too soft, it may not support strong movements. The right balance depends on the sport and athlete.
Muscle Fiber Types: Speed vs. Stamina
Muscles contain different fiber types. Type I fibers are slow and efficient—perfect for long-distance running. Type II fibers are fast and powerful—ideal for sprinting. Resistance training can influence these fibers. Some types of training may cause a shift from fast to slower fibers or vice versa.
For example, high-volume or fatiguing resistance training might reduce fast-twitch fibers, which sprinters rely on. Endurance athletes may benefit from this shift, but sprinters could see a drop in performance. That’s why sprinters should avoid overdoing strength training, especially with too many sets or training to failure.
Can Strength Training Hurt Endurance?
Some endurance athletes avoid strength training, worried it will slow them down. While excessive muscle gain can hurt performance, moderate resistance training usually doesn’t. In fact, when combined with running or cycling, it can improve strength, running economy, and reduce injury risk—without adding too much weight.
Studies show that resistance training just 2–3 times per week with a few exercises and moderate weights (around 85% of 1-rep max) is unlikely to cause unwanted muscle bulk in endurance athletes.
Practical Advice for Athletes and Coaches
- Sprinters should include resistance training that focuses on strength and power without excessive volume. Explosive lifts and plyometric training are great choices.
- Endurance athletes should aim for resistance training that improves muscle strength and tendon health, while avoiding large gains in muscle mass.
- Both groups benefit from paying attention to how training affects muscle size, speed, and coordination.
Final Thoughts
Resistance training is valuable for all athletes, but a one-size-fits-all approach doesn’t work. Sprinters need to stay fast, while endurance athletes need to stay light and efficient. By understanding how resistance training affects the body, athletes and coaches can make smarter training choices that improve performance without unwanted side effects.