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Strength training for both triathlon and running has become a big talking point over the last few years.   Both sports are endurance based so it means a lot of repetitive movements are done to perform those sports.  I am writing about the benefits and how to and best apply strength training into your triathlon or running programming.

What are the benefits of strength training for endurance-based athletes?  In this blog we are looking at athletes that swim bike and run.  These sports involve the use of varying muscles to perform, a lot of repetitive loading which can cause overuse injuries.

Below are the five main benefits of strength training

1. Injury Reduction not prevention. Strength training can aid in injury reduction (I will not say prevention as this is individual and has many other factors involved).  Commonly most injuries in these sports are effectively over use injuries.
   
   In swimming we see shoulder issues associated with the rotator cuff.
   
   Cycling presents issues with lower back problems, knee and hip issues which in some cases are due to poor set up or fitting.   
   
   Running is where we would see the biggest issues develop.  Achilles, knee and hip problems generally due to overuse but most often due to poor strength in the required areas.  Of the three sports running is the only one that has impact so there are factors that need to be considered in areas of mobility and stability to be able to stay injury free.

2. Helps with mobility and muscle imbalances. A well-structured strength program will include exercises which look at improving and/or restoring mobility and with muscle imbalances in the areas that require it.  With the nature of swimming and cycling being forward posture disciplines our thoracic spine becomes stiff.  In cycling our hips become stiff and immobile.  In running our ankles stiffen up.
   
   
3. Develops neuromuscular function and musculotendinous stiffness (this being very important in running due to the stretch shortening cycle involved).
   
   
4. Mental strength and fatigue resistance this one can be individual, but if you feel strong your mental outlook will be more positive.
   
   
5. Muscle loss - as we age we lose muscle, so strength training allows us to maintain muscle.

How do I implement this into my training?

I must stress before you undertake any strength training program I advise that you get assessed properly of your movement patterning as this will allow the correct exercise application to be planned with correct regressions and progressions.  This should be done by a trainer with knowledge in movement, more importantly a strength & conditioning coach.  The traditional gym assessment is checking your blood pressure, so make sure you don’t get this type of assessment.  You can email me and I can send through an assessment protocol in which you can send me a video of the tests.

The best time to undertake strength training is during the off season and base periods of your training.  The off season is a great time to address those imbalances, mobility and strength issues.  The base/build period is when you can develop some strength.  The specific/in season strength training should continue but primarily as a maintenance measure. 

What exercises should I be doing?

The best way to apply the strength training for triathlon and runners is simply to look at the areas that require strength to perform the sport and to also identify the weak areas.

In swimming, as it is primarily an upper body discipline, we need to include exercises that involve the upper arms & back areas (lats, rhomboids, pectorals, triceps). These exercises need to primarily movement focussed not isolated. Swimming also requires a strong core to be able to hold a good position in the water.

In cycling which can be very quadriceps focussed and at times glutes are used in climbing and out of the saddle, so we need to utilise leg exercises that are more knee dominant focussed, which means the load is on the quadriceps.

STRENGTH SESSION – Bilateral heavy load
Running is often discussed as a glute dominant discipline yet recent research has shown the lower leg complex of the gastrocnemius and soleus (the soleus being no.1) as the main proponent of propulsion in the running gait.  The glutes are still required but not as much as the soleus as many have been told.  The glute area still plays a big role in creating stability though in the running gait particularly on landing/impact. 

Programming

In terms of programming if you do two strength sessions a week - one should be primarily strength with heavy load and bilateral exercises with some accessory exercises (these are exercises with have benefit regarding movement and carry some cross over effect regarding muscle imbalances). The other session should focus on unilateral exercises which challenges stability.  Below are two examples of programs.

It is very important that the sessions are focused on execution not overloading.  You are as only as strong as you are moving in the correct manner.

Strength Session - Bilateral heavy load
Warm Up – 5 minutes of any cardio based exercise
Foam Roller – legs, glutes, lats
Mobility work – ankles, hips, thoracic spine
Activation – mini band lateral walk, swiss ball hip extension

Warm Up – 5 minutes of any cardio based exercise
Foam Roller – legs, glutes, upper back
Mobility work – ankles, hips, thoracic spine
Activation – mini band lateral walk, swiss ball hip extension



Calf raise

Weight selection is an individual dependant.  Firstly technique must be optimal before load should be added.  A good trainer should be able to know when to progress or regress an exercise.

Gym – Using a smith machine or a leg press machine perform a calf raise
Home – can be done body weight or using a weight vest
Why? – develop calf and soleus strength for propulsion and achilles loading

This is smith machine example. 

Using a mat/step, stand on edge so front half of foot is on it.  Drive up through big and second toes to nearly full extension, pause and then slowly lower under control.

Do not roll to outside of foot if so shows lack of big toe mobility and strength. Single Leg is done on one leg

Romanian deadlift
I am using this exercise rather then a conventional deadlift as it is easier to perform and carries less risk.  A conventional deadlift requires excellent technique and mobility to perform correctly.  For an endurance athlete the Romanian Deadlift is a safer but still a great option

Why? – Posterior Chain Strength

With the bar in front of you. Core engaged, thoracic spine locked down.  Hinge over pushing your hips backwards.  Only go as far you can maintain a neutral spine (flat back).  Pause and then drive back up driving hips forward. 



The load should be felt in the lower glutes and hamstrings if done correctly. Important that you gradually load this focussing on execution rather than weight. Single leg version is done on one leg.

SQUAT – various options depending on skill level
For this blog I am going to suggest the box squat is best and safest alternative regarding risk versus reward.

WHY? – develop strength and power through the hips and core strength
The box squat.  Set up the squat area which a box, step at a height to your current ability.

Ensure your core is engaged. You break at ankles, knees, and hips and drop down to the box whilst maintain a chest up position. Ideally you want the shin and back angle to be the same.  Touch the box and then drive back up. 

 * Note if you lack ankle mobility use some small weight plates
  under your heels. The single leg version is best done with a  
  trailing leg.


Single arm cable row
WHY? – Upper back strength, thoracic extension, quad stability



Using a cable machine or resistance band. 

Standing in a split stance, with leg forward and right hand on cable handle.  Keeping chest up.  Pull through maintaining stable hips and using rotation of the thoracic spine.

I have created some videos demonstrating the sample exercises mentioned in this blog. Check out the Inspire Athletic Instagram page to view the videos.

Thanks for reading and get strong to finish strong.

About the author
Andrew Garwood is a qualified personal trainer based in Melbourne, Victoria. Andrew has worked in the industry since 2007 and covers a wide range of clients. He is currently enjoying focussing working on rehabilitation and sports conditioning.  Andrew’s experience and background includes all distances of running, extreme challenges, duathlon, triathlon and multisport races. To get in contact with Andrew drop him an email at garwood3000@yahoo.com.au