Strength Training For Endurance Athletes

Runners, Cyclists, and swimmers can all benefit from cross training

Improve your times while preventing injuries with a proper strength training program


Benefits of Cross Training and Weight Lifting For Runners:

  1. Injury Prevention: When the muscles around the hip, knee, and ankle joint are stronger the joints are then able to take more impact. This will allow runners to handle more load with a lower risk of injury.

  2. Improved Performance: Runners who strength train will be able to run faster with less difficulty as they will be better equipped to produce more force into the ground to help propel themselves forward.

  3. Get Rid of Muscle Imbalances: By cross training you will use muscles that are typically neglected in running alone. This will help your overall fitness level in addition to helping prevent injuries.

  4. Increase Cardiovascular Ability: You can increase your endurance by using other modalities such as our sleds, rowers, bikes, and ski ergometers. This can not only be fun, but also very beneficial to still get some cardio training without having the same impact of all the foot contacts that come with running.


“I’ve been training with Dan for about three years now. I started going to just help train for a marathon, but it has turned into me actually enjoying weight lifting now. All they guys are great and personable. They have created a non-judgmental environment that is encouraging to work out in. I love the changes and results they have helped me to accomplish and highly recommend working out with these guys.”

- LIZ CARR (BETHEL PARK, PA) | MARATHON RUNNER

Benefits of Cross Training and Weight Lifting For Cyclists:

  1. Injury Prevention: Strength training will keep muscles and tendons strong which will lead to less overuse injuries of the leg.

  2. Improved Performance: Cyclists who strength train will be able to go faster with less difficulty as they will be better equipped to produce more force into the pedals to help propel themselves forward. Strengthening the muscles of the legs, especially the quadriceps can help cyclists get up large hills and sprint faster at the end of races.

  3. Get Rid of Muscle Imbalances: By cross training you will use muscles that are typically neglected in cycling alone. This will help your overall fitness level in addition to helping prevent injuries.

  4. Increase Cardiovascular Ability: You can increase your endurance by using other modalities such as our sleds, rowers, bikes, and ski ergometers. This can not only be fun, but also very beneficial to still get some cardio training without using the same pedaling motion over and over again.

Cycling in Pittsburgh - David Kerr

“I have been working with Dan and his team for the past two years. I feel better right now than I did 10 years ago. I am stronger, and have more aerobic capacity than before. Right now, I am concentrating on strength and weight loss and the results are starting to show. My wife and son also train with Dan and his team. She is getting stronger and stronger, and bragging to the guys at work about how much she can push on the sled.”

- DAVID KERR (BETHEL PARK, PA) | CYCLIST ENTHUSIAST

Benefits of Cross Training and Weight Lifting For Swimmers:

  1. Injury Prevention: Strength training will keep muscles and tendons strong which will lead to less overuse injuries of the shoulders and legs.

  2. Improved Performance: Swimmers who strength train will be able to go faster with less difficulty as they will be better equipped to produce more force to help propel themselves forward. Swimmers will be able to move through the water much easier if their shoulders, arm, and legs are all strong. Making sure the core stays strong will also help all of these muscles work the way they are supposed to.

  3. Get Rid of Muscle Imbalances: By cross training you will use muscles that are typically neglected in swimming alone. This will help your overall fitness level in addition to helping prevent injuries.

  4. Increase Cardiovascular Ability: You can increase your endurance by using other modalities such as our sleds, rowers, bikes, and ski ergometers. This can not only be fun, but also very beneficial to still get some cardio training without having the same motion of swimming.