A triathlon’s running portion is the last leg of the race. The strength needed to complete the running leg is a matter that requires due care and consideration. A good way to approach it is by establishing a marathon strength training base. By using marathon-level training, or at least the training style, an adequate level of strength can be built and used to conquer the running leg of a triathlon. This post will seek to provide some basic guidance on how to achieve some strength training for the running portion of a triathlon.
Benefits and Application of Marathon Strength Training
There are several key benefits to strength and conditioning exercises for runners. It can be summed up to three essential benefits: efficiency, injury prevention, and increased power. Before jumping into the best strength training for runners, let’s cover these three benefits.
Strength training for marathon runners will lead to efficiency and better running economy. The economics can simply be translated to more endurance with the least amount of movement needed. By preparing the body to run with the lowest amount of movement, the run portion of a triathlon requiring will be more efficient. This is arguably the greatest benefit of strength training.
Next up is injury prevention. The moving parts required for running will definitely feel the strain of all the mileage, and the high mileage will lead to imbalances that can compromise the structure. One of the best ways to mitigate the toll brought on by the high mileage is proper strength training. From the muscles to the joints, marathon strength training adds tons of value for meeting output needs.
Another lesser-anticipated benefit of strength training for distance runners is the increased power it fosters. As mentioned above, the high mileage output will drain the system. Now, some folks will not necessarily face an injury, but the drain will most certainly be felt through decreased endurance and power.
With these benefits in mind, a triathlon plan for the running portion should definitely factor in the much-needed strength training. Also, the run portion may not be a full marathon length, but using a marathon level as the basis can give perspective for any length of race.
Focused Strength for Distance and Functions
After the benefits are mentally digested, the next evolution in the process is establishing the needed strength to meet the distance burden. One thing to really account for at this point is the time constraints that come with a triathlon, so the right amount of training is essential to reach a desired distance while functioning properly.
Knee strengthening exercises for runners cannot be stressed enough. Since actual running will take up a lot of training time, strength exercises should focus on what is most needed. Knee strength can be met with a few basic workouts once or twice a week, depending on the volume of mileage for any particular week.
Additionally, leg strengthening exercises for runners need to be factored in as well. Let strength will also assist with knee development, but the main goal is to develop the proper strength in the overall leg to endure a complete race.
By building strength in these two areas, the running portion of a triathlon can be completed with greater ease and technique. Most running races will start to feel laborious towards the end; therefore, doing the running race as the third part of the race will only make it feel much worse. The overall objective of strength training at a marathon level is also to make that last bit tolerable or even fun.
Marathon Strength Training Sample Plan
A marathon training plan for triathletes, or even a shorth race, is not complete without a proper strength training plan. A sample plan will be covered here.
Sample Primary Objectives
- Incorporating compound movements
- Enhance posterior chain
- Build core strength
- Achieve proper overload progressively
- Proper timing
Sample Weekly Schedule
- 2 to 3 sessions per week. 45 min per session.
- Baseline – First 4 weeks – Develop a base
- Mid-range – Next 4 week – Harness power and lifts geared towards running
- Peak application – Last 4 weeks – Endurance maintance with light work
Sample Training Exercises
- Warm up
- Light biking or stair machine
- Lower body
- Box jumps (for knee strength)
- Front squats (for leg strength)
- Step ups (for single leg power)
- Upper body
- Push ups
- Pull ups
- Core
- Planks
- Russian twists (medicine ball optional)
This sample plan may be used as a basis for building a comprehensive strength plan to establish a well-rounded strength base to complete the running portion of a triathlon.
Endurance Strength Training in Closing
To close out on marathon strength training, every triathlete needs to be aware of the importance of specific strength training. The biomechanics will surely benefit from proper strength training, especially the running portion. The longer the distance of the foot race the more imperative the strength training becomes. With that said, the triathlete may use this narrative to incorporate a proper strength training plan to ensure a great finish on race day.
For more strength training tips, check out this article covering additional strength training points.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.