So when I see this a look of confusion crosses my face...
I think to myself, what am I supposed to do with those and how does this have anything to do with my running, swimming or cycling? Last year I injured my piriformis (literally a pain in the butt) while training for a marathon so I started researching this injury. I didn't really find anything that cured the problem, but while being in a training program for beginners the wise and powerful "Muddy Waters," (a well known Triathlon trainer from San Jose) stated that weight training is essential for keeping and increasing bone density a.k.a keeping bones strong. I decided this year that I would try to fit some weight training and yoga (a topic for another post) into my workouts as well as cardio to see if it helped lessen the pain or even make it go away all together.
So I thought I would start with weight machines and eventually free weights, but can I tell you, I can run for miles, but I find weights so BOOOOOOORRRRRRRRRRing! Now I know some people feel the total opposite of me, but I just couldn't enjoy lifting weights. This kind of weight training wasn't really helping me, so I decided to hit up some classes at the gym this way I'd follow along in a pantomime fashion. You know what? It actually has helped and I haven't dropped a single barbell on my foot or pulled anything!
I started realizing that the key to staying injury free but building strength is not in how much weight you are lifting, but how you incorporate lifting and other strength training into your routine. I have found myself getting faster and staying injury free by incorporating 2 days of strength training into my workouts. Yes, this is hard in terms of time when training for a triathlon, I mean you still have 3 sports to worry about, however, I have found it vital to improving my performance. Moreover, strength training has helped me to reduce my body fat which also makes my knees and other joints happier.
In terms of being a triathlete, runner, cyclist, or swimmer not all strength workouts are created equally. These are exercises I use frequently. Lunges and squats are very important for a lower body workout. Every class I have taken, exercise video I've watched, and every forum I have read emphasize lunges and squats as the best way to build lower body strength. There are several forms of lunges and squats and you can add weights to lunges and squats to make them more difficult
here are the most basic forms
Most gyms have body bars already and I usually go somewhat heavy for leg work. Just be sure whenever doing squats or lunges that you don't let your knees pass your toes or you may risk hurting yourself.
Another great exercise for the rear end is the deadlift. These work well with a body bar as well or can be done with a barbell. Try to start with a lower weight and then increase if you feel the weight is too easy.
Upper body strength is also important for triathletes and even runners. Most people think we don't use our upper bodies besides when we swim, but the truth is that upper body strength helps with balancing arm movement while running which will help improve running form and even make a runner faster.
This is another great one for the body bar, but can also be modified for a barbell or hand weights.
This exercise focuses on the chest...chest presses, or also referred to as the bench press.
You want to find or use some platform to keep you elevated so you have a full range of motion. If you want to add a second element to this you should raise your legs 90 degrees and as you lift raise one leg and then alternate to the other when you lift. This helps to engage the core while you work the chest.
Next are the biceps, this is very basic and typical. However, you can also engage the core by standing straight and lifting one leg as you raise the weights to your chest.
Besides using weights you can also use a flexible band to perform this bicep curl.
I often work on my shoulders as well, I feel as though it helps with my stroke and keeps me from having problems when swinging my arms running (I sometimes get pain in my shoulders, I blame my purse). If using a band you would place it under one foot to do this.
These shoulder presses can be done with one arm raise at a time or both.
In terms of triceps I usually do tricep dips which don't involve any weight except my body weight
and
Here she is doing them on a ball, but you can do this exercise while standing.
Lastly, and most importantly there is THE CORE...here enlies the most important part of all 3 sports. There are millions of different forms of crunches. My typical ab workout is
50 crunches with legs on floor
50 crunches with legs lifted
50 bicycle crunches lift your left elbow to your right leg and then switch
50 Russian twists hold yourself slightly up with legs up off the ground and twist arms from side to side, be sure elbows touch the ground as you twist
25 legs to arms, arms and legs to meet one another at the same time
25 elbows to knees, put arms behind the head and then crunch to meet the knees
25 sit up, sit up slowly then roll back down dropping 1/4 way and holding then 1/2 way and holding and then all the way, and repeat
50 toe touches, with hands behind head lift legs to a 90 degree angle, then lift chest and lower one leg at a time to have your toe touch the floor
60 seconds plank
60 seconds side plank on each side
60 seconds superman (this helps with back health) lay on stomach and lift legs arms and chest
There are many other exercises you can do to help with strength training and these are just a few of mine. If you'd like additional suggestions take a look at these few articles:
http://www.runnersworld.com/article/0,7120,s6-238-263-266-6714-0,00.html
http://www.runnersworld.com/article/0,7120,s6-238-263--1200-1-1X2X3-4,00.html
http://www.runnersworld.com/article/0,7120,s6-238-263-266-13384-0,00.html
http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm
http://www.active.com/running/Articles/Strength_training_for_runners.htm
I think to myself, what am I supposed to do with those and how does this have anything to do with my running, swimming or cycling? Last year I injured my piriformis (literally a pain in the butt) while training for a marathon so I started researching this injury. I didn't really find anything that cured the problem, but while being in a training program for beginners the wise and powerful "Muddy Waters," (a well known Triathlon trainer from San Jose) stated that weight training is essential for keeping and increasing bone density a.k.a keeping bones strong. I decided this year that I would try to fit some weight training and yoga (a topic for another post) into my workouts as well as cardio to see if it helped lessen the pain or even make it go away all together.
So I thought I would start with weight machines and eventually free weights, but can I tell you, I can run for miles, but I find weights so BOOOOOOORRRRRRRRRRing! Now I know some people feel the total opposite of me, but I just couldn't enjoy lifting weights. This kind of weight training wasn't really helping me, so I decided to hit up some classes at the gym this way I'd follow along in a pantomime fashion. You know what? It actually has helped and I haven't dropped a single barbell on my foot or pulled anything!
I started realizing that the key to staying injury free but building strength is not in how much weight you are lifting, but how you incorporate lifting and other strength training into your routine. I have found myself getting faster and staying injury free by incorporating 2 days of strength training into my workouts. Yes, this is hard in terms of time when training for a triathlon, I mean you still have 3 sports to worry about, however, I have found it vital to improving my performance. Moreover, strength training has helped me to reduce my body fat which also makes my knees and other joints happier.
In terms of being a triathlete, runner, cyclist, or swimmer not all strength workouts are created equally. These are exercises I use frequently. Lunges and squats are very important for a lower body workout. Every class I have taken, exercise video I've watched, and every forum I have read emphasize lunges and squats as the best way to build lower body strength. There are several forms of lunges and squats and you can add weights to lunges and squats to make them more difficult
here are the most basic forms
Most gyms have body bars already and I usually go somewhat heavy for leg work. Just be sure whenever doing squats or lunges that you don't let your knees pass your toes or you may risk hurting yourself.
Another great exercise for the rear end is the deadlift. These work well with a body bar as well or can be done with a barbell. Try to start with a lower weight and then increase if you feel the weight is too easy.
Upper body strength is also important for triathletes and even runners. Most people think we don't use our upper bodies besides when we swim, but the truth is that upper body strength helps with balancing arm movement while running which will help improve running form and even make a runner faster.
This is another great one for the body bar, but can also be modified for a barbell or hand weights.
This exercise focuses on the chest...chest presses, or also referred to as the bench press.
You want to find or use some platform to keep you elevated so you have a full range of motion. If you want to add a second element to this you should raise your legs 90 degrees and as you lift raise one leg and then alternate to the other when you lift. This helps to engage the core while you work the chest.
Next are the biceps, this is very basic and typical. However, you can also engage the core by standing straight and lifting one leg as you raise the weights to your chest.
Besides using weights you can also use a flexible band to perform this bicep curl.
I often work on my shoulders as well, I feel as though it helps with my stroke and keeps me from having problems when swinging my arms running (I sometimes get pain in my shoulders, I blame my purse). If using a band you would place it under one foot to do this.
These shoulder presses can be done with one arm raise at a time or both.
In terms of triceps I usually do tricep dips which don't involve any weight except my body weight
Here she is doing them on a ball, but you can do this exercise while standing.
Lastly, and most importantly there is THE CORE...here enlies the most important part of all 3 sports. There are millions of different forms of crunches. My typical ab workout is
50 crunches with legs on floor
50 crunches with legs lifted
50 bicycle crunches lift your left elbow to your right leg and then switch
50 Russian twists hold yourself slightly up with legs up off the ground and twist arms from side to side, be sure elbows touch the ground as you twist
25 legs to arms, arms and legs to meet one another at the same time
25 elbows to knees, put arms behind the head and then crunch to meet the knees
25 sit up, sit up slowly then roll back down dropping 1/4 way and holding then 1/2 way and holding and then all the way, and repeat
50 toe touches, with hands behind head lift legs to a 90 degree angle, then lift chest and lower one leg at a time to have your toe touch the floor
60 seconds plank
60 seconds side plank on each side
60 seconds superman (this helps with back health) lay on stomach and lift legs arms and chest
There are many other exercises you can do to help with strength training and these are just a few of mine. If you'd like additional suggestions take a look at these few articles:
http://www.runnersworld.com/article/0,7120,s6-238-263-266-6714-0,00.html
http://www.runnersworld.com/article/0,7120,s6-238-263--1200-1-1X2X3-4,00.html
http://www.runnersworld.com/article/0,7120,s6-238-263-266-13384-0,00.html
http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm
http://www.active.com/running/Articles/Strength_training_for_runners.htm
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