Simple Strength Training Routine for Runners & Triathletes
By Lance Carter
I work part time at a local iconic running store, Super Jock ‘n Jill, in Seattle, WA and I am fortunate to work on the PT Nights (Tue and Thur 6:15-7 pm) when local Physical Therapists come in to answer customer’s questions.
Last night, I had the pleasure of meeting Juli Larson, PT, DPT who works at GPT Physical Therapy. I explained to her that I coach adult runners & triathletes, who more often than not, feel they do not have time to do strength training. I posed the question, “If you were going to give me three exercises I should encourage them to do, what would they be?”
Juli demonstrated for me and reviewed my form where it was made clear that proper technique is critical when doing a single leg squat as doing so with compensation and poor form can lead to injury and we don’t want that. I would recommend to add a sturdy box or concrete block on top of a bench or chair in order to raise the platform you are going to squat to. This will decrease the distance of the squat making it easier. As your strength improves, you can gradually lower the platform causing your leg to work harder and improve its strength.
Keep in mind you can also do these on flat ground (without a step) to begin. AND I would even recommend you start with using both feet/legs to go up and then slowly lower using one. The lowering is what is known as “eccentric” loading, that is the muscle is lengthening while under load. Eccentric training is recommended for running as so much of the running stress occurs eccentrically. As your strength with this exercise increases you can progress to going up and down on one foot as well as progressing to using a step.
3. Side Plank
Make sure to start small and progress over time. Begin with a short amount of time, even as short as 10 or 20 seconds. Doing too much too soon is the best way to invite injury. With all of these exercises we are aiming to prevent injury as well as to create stronger athletes.
Doing the these 3 simple exercises 2-3 x week would take about 10-15 minutes per session. One of the best things we can do as athletes is create consistency. I’ve found that when I can convince, cajole, beg, etc, the athletes I coach to do 2 to 3 short strength training workouts a week, their success rate is much higher than asking them to do longer strength training sessions of 30 to 45 min, which in reality they often skip.
Remember, your fitness improves when you are consistent in your training and nothing interferes with your consistency of training quite like injury. Prevent injury with some quick, simple strength training exercises.
To check out more triathlon life through the eyes of Lance; check out his blog.