Are you a runner, cyclist or triathlete? How many days a week do you devote to strength training? Many endurance athletes do not prioritize strength training for fear of many reasons; bulking up, time spent away from endurance sport, and not being sport-specific. However, incorporating strength training into your routine is actually very important. It has been shown that performing strengthening exercises for 30 minutes a day, twice a week is sufficient enough to gain strength and have positive results for endurance athletes. In this article, I am going to share why it is so crucial to begin strengthening, as well as highlight some basic exercises to perform.
Why is Strength Training So Important?
- It improves movement economy. Movement economy is how much energy you burn when you are moving. Therefore, running economy is how much energy you burn at a given pace. By improving your strength, your body will require less oxygen to utilize during your run, thus less energy being expended.
- It improves your anaerobic capacity. As an endurance athlete, you are well equipped with using your aerobic system. This means that your body is using oxygen in your muscles to create energy. However, anaerobic systems must be trained as well because it is how your body uses energy during high intensity situations, such as sprinting. Anaerobic systems are utilized during high intensity and short duration activities when oxygen-based energy production is insufficient to meet demands. In other words, the anaerobic system gives our body that extra boost we need to climb hills, make passes during races and to make it across the finish line.
- It helps to enhance speed and velocity. Strength training ultimately leads to stronger muscles, which means that the muscle has increased in the number of motor units it has. With more motor units, the more powerful one can become, thus increasing ability to run/bike/swim at a faster pace. This goes beyond the fear that “bulking up” will slow an endurance athlete down.
- It helps to reduce injury. This is where we as physical therapists come in! Having strong muscles allows our bodies to create and maintain strong joints. We need strong joints for healthy movement. Arthritis and other injuries sustained while performing any sport is usually due to a lack in stability and strength in the joint.
Exercises for Endurance Athletes
The following exercises are focused on strengthening the lower extremities. As always, consult your physical therapist prior to beginning these exercises to ensure they are healthy for you personally. Performing exercises such as these two sessions a week for 20-30 min over a 12 week period have been found to have significant benefits for endurance athletes.
Lateral Toe Taps
Begin standing with an elastic exercise band above the knees. Assume and elastic stance with a slight bend in the knee. Proceed by tapping the right toe out laterally, then bringing it back to the starting position. The standing leg is the leg that we are actually targeting and you should feel a burn in the lateral hip.
Step Up
Find a step inside your house, outside, wherever and perform a step up. Think about really using your glute muscle to propel you up the stair instead of using momentum. Also focus on a slow descent instead of plopping down.
Deadlift
Begin standing with feet hip width apart and toes facing forward. Assume an erect posture with activated core. Keeping back flat, graze weights (dumbbells or barbell) down the fronts of the thighs until you feel a pull in the hamstrings (backs of the legs). You do not want a curve in your spine, or to bend over too far. Your limit should be to where you feel the pull in the backs of the leg and before you break erect posture.
Plank
I want to add a spin on the traditional plank. Begin on forearms and toes, push your weight back through your heels. Then perform a series of knee taps while keeping your hips level.
Incorporating strength training of the lower extremities and core in to your weekly workout routine it very beneficial to you. I would challenge you to try one session the first week and progress to two sessions the next and you will begin to feel stronger and more efficient during your runs, rides and swims!
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Our Doctors of Physical Therapy specialize and participate in a range of sports. Work 1-on-1 with a therapist who truly understands your passion and see your performance skyrocket. Contact us today to get on the path to a faster, stronger, and healthier you.
