The Three Most Overlooked Muscles in Endurance Training

[Contributed by Jayson Langley]

When it comes to endurance performance, most athletes focus on the big movers — quads, hamstrings, and calves. But the real difference between staying strong and breaking down often lies in the smaller, stabilising muscles that keep everything working in harmony.

Three muscles in particular are too often ignored — and neglecting them can increase your risk of injury and rob you of efficiency.

1. Gluteus Medius: The Pelvic Stabiliser

The gluteus medius sits on the outer side of your hip and plays a crucial role in stabilising the pelvis during single-leg movements like running.

Weakness here can cause hip drop and contribute to common issues such as IT band syndrome, knee pain, and inefficient gait.

Simple ways to strengthen it:

Side-lying leg raises
Clamshells
Lateral band walks
Single-leg squats

All of these can be done at home, making it one of the easiest muscle groups to build consistency with.

2. Tibialis Anterior: The Forgotten Shin Muscle

Running down the front of your shin, the tibialis anterior lifts the foot during each stride — a movement known as dorsiflexion.
It’s essential for smooth running mechanics and reducing the risk of shin splints.

Because it’s often underdeveloped compared to the calf muscles, it’s worth giving it focused attention.

Try these:

Toe raises
Resistance band dorsiflexion (pulling toes toward the shin)
Heel walks

Stronger shins not only prevent pain but also improve running efficiency, especially over long distances.

3. The Deep Core: Your Hidden Powerhouse

The deep core muscles — including the transverse abdominis and multifidus — are responsible for stabilising the spine and pelvis during movement.

While surface abs get most of the attention, it’s these deep stabilisers that truly support posture and prevent “energy leaks,” helping you maintain efficiency throughout long bouts of activity.

Best exercises for deep core strength:

Dead bugs
Bird dogs
Pallof press
Planks with controlled movement

A stronger deep core improves stability, posture, and overall resilience — vital for endurance athletes tackling high-volume training loads.

The Bottom Line

Targeting the gluteus medius, tibialis anterior, and deep core can significantly enhance endurance performance while reducing injury risk.

A few minutes of dedicated strength work each week builds a stronger, more efficient, and more durable athlete — one that can train harder, recover faster, and stay in the game longer.

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