Strength Training for Runners and Cyclists Over 30: Raising the Standard
- Emma O'Toole
- Sep 18, 2025
- 3 min read
Updated: Nov 11, 2025
Why Structured Coaching Matters
If you’re a runner or cyclist over 30, you’ve probably noticed how confusing strength training advice can be. Should you lift heavy? Stick to Pilates? Avoid the gym in-season? Even many coaches struggle to cut through the noise. That’s why I, Emma O’Toole, an endurance strength coach and course creator approved by the NSCA for continuing education, am raising the standard. This article explains why structured, science-backed coaching matters and how it translates into real-world performance and resilience for everyday athletes.
Strength training for runners and cyclists over 30 is a game-changer for performance, resilience, and long-term health.
If you want the full breakdown, check out my Strength Training Over 30 Guides:
A Personal Journey
Hi everyone,
A year ago, I said yes to something that felt big. On Tuesday, it was officially approved by the National Strength and Conditioning Association (NSCA) for continuing education.
What was it? A coaching education course I wrote for Strength and Conditioning Education designed specifically for strength coaches who work with endurance athletes.
This course wasn’t made for you, but it was absolutely made about you.
Because if you’ve ever felt like strength training advice online is confusing, overwhelming, or even contradictory… you’re not wrong.
You’ve probably seen things like:
“Do this glute drill.”
“Avoid that lift."
“Don’t lift heavy in-season.”
“Pilates is enough… wait, yoga’s better.”
“This is the best leg exercise… no actually, this one is!”
No wonder you struggle to know what’s actually relevant and is going to help you on the tarmac or trails; a lot of coaches even do.
Building a Better Course
That’s why I built something better.
A course for coaches that’s:
Rooted in science.
Grounded in real-world application.
Structured, progressive, and endurance-specific.
Designed for long-term performance, resilience, and injury risk reduction.
Because you deserve better than generic training.
You deserve coaching that’s thought out, tested, and taught well.
So, why am I sharing this with you?
Because I want you to know the standard I hold myself to and the kind of expertise that you’re getting at BUILT TO ENDURE.
Coaching is an ever-evolving discipline that should always have the runner and cyclist front and centre. And that’s what I’ll always aim to bring to you.
The Importance of Strength Training
Strength training is not just about lifting weights. It’s about building a foundation that supports your endurance activities. When you strengthen your muscles, you improve your overall performance. You become more resilient to injuries, which is crucial as we age.
As we hit our 30s, our bodies change. We might not recover as quickly as we used to. This is where strength training comes in. It helps maintain muscle mass, boosts metabolism, and enhances bone density.
Imagine running that extra mile or cycling that steep hill without feeling like you’re about to collapse. That’s the power of strength training.
What You Can Expect from the Course
If you’re curious to learn more about the course itself, or about me, you can read my Course Tutor Q&A below:
In this course, you’ll find:
Evidence-based techniques.
Practical applications tailored for endurance athletes.
Strategies to reduce injury risk.
Join the Community
Thanks for reading, and thanks, as always, for becoming BUILT TO ENDURE. Here’s to raising the standard for runners and cyclists across the world.
I hope you’re having a great week so far. Speak soon!
Emma x
P.S. Cyclists - you can join the waitlist for my 16-week BUILT TO RIDE off-season strength training plan starting October 6th - for more details please click here.
3 FREE WAYS TO ELEVATE YOUR RUNNING & CYCLING:
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For free support and content to help make you the best runner and cyclist you can be whilst dealing with life beyond 30.
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Book a RUN FITTER, CYCLE STRONGER call with me
Let’s discuss how we can work together to empower you to become the runner and/or cyclist that you want, and deserve, to be.
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Well done Emma, thoroughly well deserved.