If you’re a runner or a triathlete, what type of strength training routine do you follow? Most athletes realize that strength training is important for endurance athletes, whether they do it or not is another story. In addition to “fitting it in”, it’s also important to ensure that the exercises you choose are appropriate for the phase of training you are in AND the sports you are training for.
There are lots of amazing workouts that I’ve seen across the healthy blogger world that I love, but I haven’t seen many that are made for endurance athletes. Since that’s where my passion lies, I thought I would share some of the strength workouts that I have prescribed to my athletes. This circuit is targeted for the first training cycle (Base or General Prep).
The feedback on these have been great – and I’m already sore from completing this circuit before work on Wednesday. I do love those surrender squats – thanks to Tina for introducing them to me!
As I noted in the instructions, complete each exercise in sequence (pushups, then walking lunges, etc), then repeat 2 more times. That’s a total of 3 rounds with 15 reps per exercise per round. I’m sure there was a less confusing way to write that.
In case any of the exercises are unfamiliar to you, below are links to videos with a demonstration:
- Walking Lunge
- Overhead Press (dumbell or resistance band)
- Surrender Squats
- Tricep Overhead Extension (dumbbell or resistance band)
- Oblique Heel Touches
- Bicep Curl
- V Sit (modified or straight legs)
I hope you enjoy this workout! I plan to share more multisport strength workouts in the coming weeks, progressing through different phases of training. Let me know your thoughts and if this is helpful for you!
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Questions for you:
- What is your favorite strength exercise?
- Do you adjust your strength training while you are training for a race?
{ 19 comments… read them below or add one }
I looooove those V Sits. If you have a strong core you are far less likely to get injured. Love this post. :)
V-sits; no fun, but effective!
I’ll have to check out those surrender squats. That’s a new one for me!
They kill me every time – not while doing them, but the next day. I was definitely feeling them today!
Thanks for sharing this! My husband and I are just getting into strength training so specific moves for runners/triathletes are perfect for us!
Awesome – I’m so glad the timing of this worked out so well! Glad you are both adding strength to your training, it’s so beneficial for us multisport athletes!
I’m a big fan of weight lifting. I think strength training is soooo important and as a runner, I definitely try to tailor my leg workouts to help with any imbalances I have. Lunges are fantastic – walking, front or rear, side, combined, you name it.
Yes, we are on the same page! It’s wonderful that you are already incorporating those into your training – especially focusing on your imbalances. Smart lady!!
I love weight training. I used to only run, but my muscles thank me for working them in a different way now! I will have to do those surrender squats… I haven’t done those in forever!
They certainly are – and they are thanking you for helping to prevent injuries. Surrender squats rock, but I forgot how sore they make me. ;)
oh thank you for this! looking forward to more :)
So happy to help, especially when it is useful for others!
I love doing body pump classes to squeeze in my resisance training.. It’s a good well rounded class that incorporates all muscle groups. Great informative post!
I’ve heard a lot about body pump – great class concept, as long as it’s targeting the muscles you need for your goals. :)
What’s your secret to have such energy, tried working out, and I needed 2 days of rest because of all the aching parts of my body. Not to mention the energy level is down on a minimum, I can barley walk the day after.
Some good exercises I here. I definitely agree that strength training is important for triathletes, mainly from an injury prevention point of view. So exercises I like are step ups (aiming to keep hips stable, no hitching or dropping off to one side), also glute strengthening exercises plus shoulder exercises with a theraband. Also running drills to again work on stability but also lower leg reactive strength to reduce injury risk and also improve running economy.
P.s Lisa, stick with it, you won’t ache as much next time and you’ll reap the benefits in the end!
Great tips Rhona – glut strengthening is one that is often neglected and can lead to all sorts of problems!
That always happens to me when I’ve taken a break (or trying something completely new). You might want to ease back on the weights the first few times, or reduce the number of circuits. It gets better! =)