We've all been there.... I only have 30 mins today to squeeze in my training. I know I should work on my strength, but getting my run is probably better...right?!
WRONG! We all love to make the excuse that the extra 30 minute run is better than getting some lifting or a strength day in, after all, we are preparing for a race. While there may be times getting that extra run in is ok, you should never forego your strength training in favor of more miles. If you start increasing volume and don't equally supplement with the strength and stability your legs and body need to support you over these longs miles, eventually the load demand will catch up with you.
Your training (swim, bike, run or whichever event you choose), may start to feel sluggish. Your legs may feel heavy, you may feel more fatigued, or you may just feel like you don't have that same spring in your step. And that's if you manage to stay injury free.
As mileage increases, your muscles need to be able to support the load and volume you are asking of them. Think of strength training like a piggy bank. The more coins you start tossing in that piggy bank, the more money you have to play with; equally the more muscle you build with strength training, the more efficient and powerful you are in your endurance events because you have more to pull from. And no, you do not build muscles the same way by adding miles - you need resistance. That's like thinking you have more money in your piggy bank because you used 100 pennies instead of four quarters! Strength training is like adding more quarters instead of just exchanging them for pennies.
True, training like we play and building appropriate tolerance for your actual event is important, but it should never go without supplemental strength. That's why, we've create a mini circuit to address some of our most important muscles in stabilizing us through movement.
Follow the video below and read on to learn further:
Slingshot: dynamic hip stabilization for gluteus medius recruitment and single limb control. Note - there is a slight swing of the unsupported leg to mimic stride mechanics.
RDL to OH Press: glute and hamstring strengthening for single limb stabilization. Mechanics are important here. Note - a neutral spine and level pelvis is maintained throughout the entire movement. The added dynamic nature of the overhead press requires more balance control in addition to increased core recruitment for gross body stability.
Forward Lunge to OH press: quad and glute strengthening with deceleration control. Note - the lunge forward requires the body to decelerate in a controlled manner, an excellent way to incorporate eccentric training to our quads, particularly if we are thinking about a hilly course. Additionally the push off to return to starting position with overhead press once again requires core stability and incorporates a mini plyometric for explosive muscle recruitment.
This is not an exhaustive list to a full lower body strength training circuit, however it is a good starting place when looking at trying to incorporate more strength into your weekly training sessions. We even recommend using this as a functional load dynamic warm up with light weight to just body weight. Sometimes, a little supplementing goes a long ways not only in injury prevention, but seeing an improvement in overall performance and efficiency.
Talk to your PT today to learn more!
Comments