Instagram story viewer> @elevated_endurance> Posts

Karla Bensen | Strength Coach for Endurance Athletes

@elevated_endurance

148

posts

701

followers

1017

following

Helping endurance athletes strength train
Online & In-person programming for
🏋️🏊‍♀️🚴‍♀️🏃‍♀️🏔
B.Sc.Kin & NASM CPT
Vancouver, BC
Work with me ⤵️

POSTS STORIES REELS TAGGED

Download All

Interested in working together? ⁠
⁠
Send me a DM to see how I can help you achieve your endurance goals. ⁠
*⁠
*⁠
*⁠
*⁠
#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete by @elevated_endurance

71

6

3 years ago

Hello! Hello!

There are a few new faces to the Elevated Endurance community, so I wanted to take a minute and say, "Welcome!"

For the new faces, here is my story of how I got into the endurance sports world and how my experiences in the sport led me to start @elevated_endurance.

Nice to meet you,
Karla

*
*
*
*
#endurancecoach #endurancecoaching #elevatedendurance #endurancesports #triathlon #running #biking #strengthtrainingforrunners #strongtriathletes #strengthtrainingforendurance #strengthtrainingforcyclists taken in Vancouver, British Columbia by @elevated_endurance

105

14

4 years ago

Dan reached out initially to help work through some chronic back pain as well as learn more about strength training to help support his active lifestyle. Through education and accountability, Dan no longer suffers from daily pain, but has found a new love for the sport of running. Registering for his first running race in the spring, he shattered his initial goals and looking for his next challenge. Very proud of the progress Dan has made and excited to watch his running resume grow.⁠
⁠
Hear more about Dan’s experience below:⁠
⁠
“I started working with Karla with the thoughts like 'what am I doing, I’m not a “gym guy”'. I had always figured that A physical job was enough, I would wake up every day with a sore back and didn’t have the motivation to make a change. Karla showed me how to workout without making it seem like a daunting task. I’m the kind of guy where if something too hard I might just passively stop doing it. ⁠
⁠
Karla took the time to get to know me and teach me WHY and HOW to work out. I learned routine and gained the confidence to workout on my own. I asked for a spreadsheet to follow to help track my progress so I eventually could go weeks on my own only to check in for a session and update my plan. ⁠
⁠
Karla helped me get from a couch potato with low self esteem to someone who was regularly setting goals achieving them and feeling good about myself. I didn’t just work on strength but also got into running. I did the sun run with a sub 60 time, for a BIG “non runner” guy that was a huge milestone for me. I plan to keep working with Karla for my fitness journey, she has changed my life!”⁠
•⁠
•⁠
•⁠
•⁠
#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete by @elevated_endurance

20

0

a year ago

Took some time to go through all 700+ photos I took, but here’s a small insight of the Tour du Mont Blanc I hiked in June.

10 days of hiking around the Mt. Blanc Massif through France, Italy and Switzerland. Roughly 100km- Stunning views and even better memories.

#tmb #tourdumontblanc taken in Tour du Mont Blanc by @elevated_endurance

95

10

a year ago

BMO Marathon weekend is one of my favorites of the year, but today was TOP NOTCH. The weather was perfect, the energy was high and great runs from all the runners.

Ran the half this year, felt strong, felt fast. But highlight was cheering for @karl.kj.brunner as he completed his first marathon!

Proud is an understatement for the amount of work and dedication he’s put in over the past few months. Congratulations Karl!

#marathon #bmomarathon #running #runningmotivation #runningcoach #halfmarathon #bmohalfmarathon by @elevated_endurance

103

5

a year ago

Movement of the Week: Paloff Press A

A great core exercise to fire up your obliques and help keep our posture tall. Try for 3 sets of 30sec/side or 15 forward “presses”.

#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete by @elevated_endurance

26

0

a year ago

Many endurance athletes (especially runners and cyclists) love to train their anterior chain of their body - aka quads- to help keep their legs strong.

While the anterior chain is important to work, don’t forget to incorporate exercises that target the posterior chain - hamstrings, glutes, calves. Doing this will help keep the body well balanced and prevent overuse injuries.

Hamstring Curls, Romanian Deadlifts, and Single Leg Hip Thrusts are my favorites 💪🏻

#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete taken in Vancouver, British Columbia by @elevated_endurance

29

0

a year ago

It’s very common for endurance athletes to have tight calves and limited ankle mobility. An easy tip to help this when squatting is to elevated your heels using some smaller plates.

Small changes to work with your body, keeps us strong for training in and outside the gym.

Huge shoutout to Jordan at @buhatphotography for capturing this educational moment.

#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #Hiking #womenwholift #strongrunner #cyclist #swimmer #triathlete taken in Train WestVan by @elevated_endurance

32

0

a year ago

Here’s a quick workout using ONLY DUMBBELLS.

Keeping it simple, all of these movements will support out endurance activities whether it’s swimming, biking or running.

Give it a- 3 rounds of each.

Happy Training

#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete taken in West Vancouver, British Columbia by @elevated_endurance

38

3

a year ago

It’s an honor to coach women not just on #happyinternationalwomensday but everyday! Watching those find inner strength in the gym and within sports is one of the highlights of being a coach.

#internationalwomensday #womensupportwomen #womeninsports #womenownedsmallbusiness #strongwomen #femaleathlete taken in International Women's Day 2026 by @elevated_endurance

36

2

a year ago

Here’s your friendly reminder to foam roll!

Endurance athletes are notorious for being stiff and inflexibility due to the hours of maintaining the same positions for their sport. Whether it’s in a saddle or on two feet, the best way to get the most out of your training is to make sure our body can move properly. Did I mention foam rolling helps prevent injury, too?!

To keep our longevity in the sport, make sure to pick up your foam roller today.

#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete by @elevated_endurance

32

0

a year ago

A little reminder to keep checking off the small wins, no matter how big or small. Small efforts lead to big success. ⁠
*⁠
*⁠
*⁠
*⁠
#endurancecoach #elevatedendurance #endurancetraining #strengthtraining #strengthcoach #strengthandconditioning #weighttraining #runcoach #cyclingcoach #triathloncoach #womenfortri #enduranceathlete #ultradistancerunning #ultramarathon #marathontraining #trailrunning #ironmantri #cycling #cyclinglife #cyclistswholift #swim #bike #run #triathlon #hiking #womenwholift #strongrunner #strongcyclist #strongswimmer #strongtriathlete⁠ by @elevated_endurance

26

0

a year ago