I want to start strength training to help prevent running injuries but when is the best time? Should I strength train before or after a run? Should I strength train on days I swim or on Riding days. Or should I set a side days that I only strength train? Thanks for the help.
all year long. incorporated into your training session.
Run… hill repeat at 5km pace…
Bike… big gear
Swim, some paddle work
that will help kept you injury free…and get faster.
5 Likes
I do strength training year round because I’m 63 and I’m more interested in overall fitness rather then triathlon fit. Right now I lift 3x times per week after my longer run days. In April I will probably cut back to 2x per week and focus more on my race fitness.
5 Likes
I get my swim/bike/run done in the mornings and dedicate one or two nights a week to at home strength training. About one year in and injuries have subsided greatly.
Be careful not to over do it during eavy training blocks and diminish the effectiveness of your other workouts.
If you are going to lift weights it’s aerobic activity first then weight training. But jonnyo hit the nail on the head, frequent running is your best bet against running injuries.
1 Like
What do you do for your strength workout?
4 Likes
Depends if you have any specific problems or recurring injuries. However, core should be targeted as part of your regimen.
2 Likes
“Bro? Do you even lift bro?”
2 Likes
For me it depends on the time of year. During the off season I usually lift first. During the bulk of the year I train first then lift so if life gets in the way I can skip the lifting but have the training done.
I perform functional strength training for an hour twice a week. I prefer to do it post ride but occasionally I do it on running days.
2 Likes
However, core should be targeted as part of your regimen.
Oh no not that fallacy again.
1 Like
Do you have a specific program you follow? Where can I find information about functional strength training?
Thanks,
1 Like
Do you have a specific program you follow? Where can I find information about functional strength training?
Thanks,
All strength training is functional. The question is, “functional for what?” If you think of strength training as loaded movement, rather than targeting body parts, it gets you closer to the answer. In this case, picking movements carefully is the first step. A simple plan involves the following movements:
Push (push-ups are hard to beat. They can be loaded)
Pull (pull ups and body rows are excellent)
Hip Hinge (deadlifts or kettlebell swings are the answer)
Squat (squat and single leg work like split squats)
Core (not situps)
Regarding “core” most people confuse this one. The “core” muscles start at your neck and run all the way to your knees. In this case I am talking about doing exercises where force is transferred across the hips from upper to lower or lower to upper. There are lots of these like loaded carries, ab wheel, sledgehammer work, get ups, planks.
I am not advocating this for triathletes specifically and certainly not for reducing running injuries. It may or may not be appropriate for a triathlete, depending on goals and the specific situation.
Over the winter I have been mixing in a few workouts during my easy runs…
example - upper body workout
Run 5 mins easy
Circuit (DB bench on stability ball, Shoulder raises, Pull ups, bicep curls and Tri extensions) Do all 5 exercises in row, 10 reps each, no rest
Run 5 mins
Circuit
Run 5 mins
Circuit
Run 5 mins
Circuit
Run 5 mins
Circuit
Run 5 mins.
This takes about 40-42 mins, I get a short run combined with some strength work but constantly moving. This is a time saver and a good change of pace.
, frequent running is your best bet against running injuries.
… you forgot not doing too much too soon.
… and not mixing long with fast… unless your a elite marathoner doing 80+mpw and you fast stuff is also long… since well, hell, you’re only training for a 2 hour race anyway, so nothing is all that long.
… did I mention don’t go long AND fast.
… how about if you ramp up one activity that increase leg muscle fatigue dramatically, you probably should avoid increasing running load significantly at the same time.
Strength training doesn’t fix being greedy or stupid.
Don’t train like your 20 years old and invincible, when your 35 and just don’t recover that fast anymore.
I have been doing it after my swim at like 8pm. I do best in the evening, and if I did it before swim I wouldn’t swim that well. Lots of science on which to do first, but I’m now fond of “do the one you care about more first”… Which for me right now is swim
What do you do for your strength workout?
I follow a program that Mark Allen published many years ago. I use free weights and focus mainly on upper body. The only leg work outs I do are step ups and calf raises. I do about 10 exercises of 2 sets of 8-10 reps. I’m not big into stretching but I do some stretching after my weight sessions. I’ve been injury free pretty much my whole running/triathlon career. 30+ years.
crossfit is the answer.
.
I’m 36, come from a strong strength training and strength sports competition background starting 15 years ago and somehow ended up in ultra style events. Now I’m into triathlon. Perhaps it’s due to this, but I put emphasis on strength training by having it the first workout in my training week, which starts Tuesday. I target mostly maximal strength in key movements like the back squat, deadlift, military press, and bench press since maximal strength correlates to strength endurance whereas the inverse isn’t true. For instance, if you concentrate on strength endurance and bench 225 lbs x 10 reps, a dude that does heavy singles with 315 lbs will probably out rep you even though he doesn’t concentrate on it. With limited time to focus on strength training, I feel endurance athletes get the most bang for their buck training maximal strength.
I typically do double sessions Tues, Wed, and Thurs. After weight training in the morning Tuesday, my run/bike on Tuesday afternoon isn’t too bad. There is some residual fatigue, but I’ll typically do supra-threshold interval work here sandwiched by zone 1 and 2 work. Wednesday, I’m starting to feel the session a bit in my legs. I swim Wednesday mornings, and that’s usually fine, but my run/bike Wednesday afternoon can be a bit rough. I use the time to focus on recovery in strictly zone 1 or 2 work (not the Friel zones). Thursday morning will be another recovery session, and depending on how I feel, Thursday afternoon will be another supra-threshold interval session. By Friday, I’m ready to hit it hard for my remaining training sessions including my Sat/Sun weekend long days. Then Monday is off, and I repeat the whole process over again. I don’t think this interferes with my endurance training much, and it allows me to at least make small jumps in strength while putting in so much endurance work.
2 Likes
I’m 36, come from a strong strength training and strength sports competition background starting 15 years ago and somehow ended up in ultra style events. Now I’m into triathlon. Perhaps it’s due to this, but I put emphasis on strength training by having it the first workout in my training week, which starts Tuesday. I target mostly maximal strength in key movements like the back squat, deadlift, military press, and bench press since maximal strength correlates to strength endurance whereas the inverse isn’t true. For instance, if you concentrate on strength endurance and bench 225 lbs x 10 reps, a dude that does heavy singles with 315 lbs will probably out rep you even though he doesn’t concentrate on it. With limited time to focus on strength training, I feel endurance athletes get the most bang for their buck training maximal strength.
I typically do double sessions Tues, Wed, and Thurs. After weight training in the morning Tuesday, my run/bike on Tuesday afternoon isn’t too bad. There is some residual fatigue, but I’ll typically do supra-threshold interval work here sandwiched by zone 1 and 2 work. Wednesday, I’m starting to feel the session a bit in my legs. I swim Wednesday mornings, and that’s usually fine, but my run/bike Wednesday afternoon can be a bit rough. I use the time to focus on recovery in strictly zone 1 or 2 work (not the Friel zones). Thursday morning will be another recovery session, and depending on how I feel, Thursday afternoon will be another supra-threshold interval session. By Friday, I’m ready to hit it hard for my remaining training sessions including my Sat/Sun weekend long days. Then Monday is off, and I repeat the whole process over again. I don’t think this interferes with my endurance training much, and it allows me to at least make small jumps in strength while putting in so much endurance work.
+1
I’m 32 years old and a larger frame at 6’3" and 185+. I lift heavy three days a week also. I feel it helps me a lot with multi sports (which certain people on here would argue with).
My goal, like others have said is overall fitness not to be the fastest person ever. Although I have had success at my last three races two 5Ks and a half marathon. I did get on the podium all three races too. /front door brag
1 Like