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Confused by conflicting strength training advice? Discover why Emma O’Toole’s NSCA-approved coaching course for endurance athletes sets a new standard, and how BUILT TO ENDURE brings that same expertise to runners and cyclists over 30.

Heavy lifting only works when the movement underneath it is solid. Endurance athletes often skip the technique phase and load faulty patterns, the result is pain, not progress. Master your hinge, squat, and core control first. Build stability, mobility, and coordination before chasing load. Emma O’Toole explains how structured progression (technique → stability → load → power) transforms your strength into performance you can actually use on the road or trail.

Most runners and cyclists want long-term progress, but train in short-term ways. In this post, Emma O’Toole explains why chasing quick results leads to injury, inconsistency, and burnout, and how to build a foundation for long-term endurance success. Learn how to think like a long-term athlete and train for progress you can actually sustain.

Do runners and cyclists really need to squat? Yes, but not in the way you think. In this article, Emma O’Toole explains how the squat is more than an exercise; it’s a movement pattern that builds stability, power, and endurance. Learn how to train the squat to improve your performance, reduce injury risk, and build the foundation to become BUILT TO ENDURE

Do runners and cyclists really need to squat? Yes, but not in the way you think. In this article, Emma O’Toole explains how the squat is more than an exercise; it’s a movement pattern that builds stability, power, and endurance. Learn how to train the squat to improve your performance, reduce injury risk, and build the foundation to become BUILT TO ENDURE

If your lower back tightens every time you ride in the aero position or out on longer rides, you’re not alone. In this coaching breakdown, Emma O’Toole shares how one cyclist resolved recurring back pain, improved power, and found consistency again through a “capacity before complexity” approach, building the strength to hold the work before asking the body to do it.

High performance isn’t something you buy, it’s something you build. For runners and cyclists over 30, technology can help you go faster, but only if your physiology, consistency, and intent are already strong. In this guide, coach Emma O’Toole breaks down the real foundations of high performance and why doing the basics well will always beat chasing marginal gains.

Training provides the stimulus, recovery allows adaptation. Discover the 4 recovery pillars: sleep, strength, nutrition & structure, that build fitness for life or runners and cyclists over 30.

Reactive training keeps you fit enough to feel tired but not fit enough to perform. Learn how to train with intent and make real progress year-round as a runner and cyclist over 30.

Runners & cyclists over 30: Discover how to improve fitness this Setup Season by “pushing from the bottom” or “pulling from the top.” Build your foundation for 2026 performance breakthroughs.

Runners and cyclists over 30: Build strength that carries to the road and trails. Avoid 5 common off-season strength training mistakes and use a simple blueprint to return stronger next season.

Runners and cyclists over 30: Use the off-season wisely. Avoid common mistakes and follow a simple blueprint to build consistency, fix weaknesses, and return stronger in 2026.

Short on time? Here’s how runners & cyclists over 30 can get stronger in 30 minutes. Ditch random workouts for structured sessions that boost performance and cut injury risk.

Learn how strength training, recovery, and resilience, the same principles used by champions like Jonas Vingegaard, Peres Jepchirchir, and Casper Stornes, can help runners and cyclists over 30 improve performance and keep progressing long-term even in the face of setbacks.

Discover the 6 most common strength training FAQs for runners & cyclists over 30. Learn how often to train, how heavy to lift, and if you need a gym.

Runners & cyclists over 30: stop chasing PBs every week. Learn why progress stalls, how periodisation works, and 5 practical steps to train smarter for lasting performance.

Single-leg strength is crucial for runners and cyclists over 30. Discover why split squats, single-leg deadlifts, and bridges all matter, and how to find the best one for you.

Break the cycle to overcome plantar fasciitis. By progressing from simple calf raises to loaded single-leg strength and building whole-body resilience, runners can break the injury cycle. Pete’s story shows how: he went from flare-ups every few miles to a 1:42 half marathon PB at age 51.

From a fractured hip to 14-hour training weeks in just 18 weeks - here's how strength training, routine, and patience helped me rebuild and race again as a runner and cyclist over 30.

Dive into the 5 reasons why strength training for runners and cyclists over 30 is essential!