How to Avoid Looking Scrawny While Training for Endurance (My Simple Routine)

 

Are you worried about looking skinny and scrawny as you increase your endurance with running? Well, you can stop worrying, I've got a simple solution for you. AND IT WORKS!

When I first started training for endurance sports, building endurance was the main goal, but I still didn’t wanna end up looking skinny and scrawny. I'm naturally built like a fire hydrant—short, stocky, and sturdy—but even so, I wanted to make sure I didn't get that super lean look many endurance athletes have.

So here is what I did, my exact step-by-step routine that kept me strong and muscular while training hard for endurance sports like ironman and ultras. It’s very simple, effective, and you can easily do it at home.

Why These Exercises Work (And Why I Chose Them)

In my late 20s, I fallowed Ironman pros like Craig Alexander and Chris McCormack. They were definitely my ironman heroes They had crazy endurance and were obviously super fit and tone. But they looked a little too skinny for the way that I like to look. I wanted endurance without looking too scrawny. I was in my 20s, give me a break. 

Since complicated workouts weren't my style, I kept things very simple. I chose four basic strength exercises:

• Push-ups

• Planks (occasionally)

• Chin-ups

• Pull-ups

Why these four? Simple: I only needed one piece of equipment—a doorframe pull-up bar. I grabbed mine for about 40 bucks from a local sports store. You can still buy the same exact model today on Amazon (here’s the link).

How Often to Do This Routine (Simple Schedule)

The best part about this routine was its simplicity. I didn't use a strict schedule. Instead, I did these exercises whenever I felt energized.

Here's exactly how my routine went after every run:

• 20 chin-ups immediately followed by 20 push-ups (no rest between)

• Rest until my heart rate returned to normal

• Repeat two more times

The whole thing usually took about 8-10 minutes, though I never timed it precisely. No heart rate monitor, just going by how I felt.

I did this "20 and 20" routine around three times per week, occasionally throwing in planks to keep it fresh.

Make Strength Training Easy (Set It Up Right)

But I didn't stop there. To keep it fun and easy, I put the pull-up bar right in the main doorway of my home. Every day, I’d pass under it multiple times. Randomly, whenever I felt like it, I'd stop and see how many pull-ups or chin-ups I could do. Some days I'd do multiple sets; other days, none at all. Other times I'd crank out a quick 20 and keep moving.

Having the pull-up bar constantly visible made strength training easy, fun, and consistent.

FAQs

New to strength training?

You definitely want to start with lower reps, try 5-10 chin-ups and push-ups per round. Gradually increase as you get stronger.

Can I do other strength exercises too?

Yep. But I found that by keeping it simple, I made it easier to stay consistent. Just food for thought.

Conclusion

This simple routine did everything I needed it to do - It kept me from ever looking scrawny and it was simple so that i could stay consistent. And I actually enjoyed it, so bonus points.  Mission accomplished!

Today, I still have my pull-up bar, but now it's in the doorway to my office. I am still doing the same routine. 1. Because it works. 2. Because I like. 3. Because it's simple. 

My best advice: Bundle your workouts, keep them really simple, and place them right in your daily path. Strength training doesn't have to be complicated to be effective.

Do you have a simple strength routine you use regularly? Share your routine in the comments below!