Let’s talk about a type of strength training most endurance athletes skip - isometrics. They’re simple, powerful, and incredibly useful for runners, cyclists, and triathletes.
What are Isometrics?
Isometric exercises are muscle holds. You create tension, but the joint doesn’t move.Isometric Examples:- Holding a wall sit- Pausing at the bottom of a squat- Holding a plank- Pushing into a wall without moving it Your muscles are working hard, even though nothing looks like it’s moving.
Why most athletes don’t use them...
There are a few reasons:
- They don’t look exciting
- You don’t get sore in the same way
- They don’t feel “sport-specific”
- They’re often skipped in favor of lifting or core work
But just because something looks simple doesn’t mean it isn’t effective.
How Isometrics Help
Isometrics are especially powerful for tendons, ligaments, and joints. These are the the parts of our bodies that take a beating when we train.
They can help:
- Reduce pain (especially tendon-related pain)
- Improve stiffness and springiness in tendons
- Build strength at specific joint angles
- Improve control and stability
- Support better running economy
Stronger, springier tendons help you store and release energy more efficiently. That means less wasted effort with every step or pedal stroke.
Isometrics and Running Economy
When your muscles and tendons can handle load better:
- You use less energy at the same pace
- Your stride becomes more efficient
- You fatigue later in long runs and races
- Running economy improves
This is one reason isometrics are often used with elite runners, even though they look boring on paper.
Simple Isometrics
Here are a few easy options you can add 2–3 times per week:
- Wall Sit – great for quads and knees, but only go to around 45-50 degrees
- Calf Raise Hold – rise onto your toes and hold
- Split Squat Hold – pause at the bottom position
- Plank or Side Plank – core and hip stability
- Single-Leg Balance Hold – barefoot if possible
Start with 20–30 seconds, rest, and repeat 2–4 times.
Bodyweight & More Load
You can increase the challenge in a few ways:
Bodyweight holds:
- Great for beginners
- Lower stress on joints
- Perfect during heavy training weeks
Adding weight
- Hold dumbbells or wear a weighted vest
- Increases strength demand
- Useful in the off-season or base phase
Pushing into something that doesn’t move
- Push into a wall, floor, or bar
- Creates very high muscle tension
- Excellent for pain reduction and tendon strength
You don’t need fancy equipment—just intent and consistency.
