Your 15-Minute Triathlon Run Strength Routine
by Reem Jishi, The Run Formula
Ed. Note—all our athletes tell us "we love swim/bike/run, but we're less crazy about the gym." We hear you. Strength training can seem like an onerous task, but it really will help you add durability to your body (and active career). If you don't have time for the routine we published last month, at least add this session before your next run. It only takes minute, and your run will go better, we guarantee it.
As a personal trainer and running coach, when I prepare run training programs, strength training is always an integral part. Strength training has many benefits including contributing to increased lean muscle mass, strength of connective tissue, bone density, resting metabolism and cardiovascular health. Strength training can also improve balance, coordination and posture, boost energy levels and improve mood. As runners, strength training, particularly exercises focused on lateral hip stability and rotational core strength, helps us attain and maintain proper running form, which in turn allows us to run longer and faster, and reduces the likelihood of injury.
Yet, strength sessions are often the first ones skipped. But why? Time is often the cited reason. Overcome this hurdle by incorporating these hip and rotational core strength focused exercises into your pre-run routine. Perform eight-to-twelve reps of each exercise, and repeat the routine two or three days per week.
Resistance Band Routine - Side to Side and Forward and Back Monster Walks
Place a resistance band on your lower leg, just over your ankles. Stand tall, soften your knees and widen your stance so that you feel some resistance from the band. For the Side to Side Monster Walks, step to the right with your right foot and follow with your left, and then step left with your left foot and follow with your right. For the Forward and Back Monster Walks, step forward with your right foot and then forward with your left foot. Then step back with your right foot and then back with your left foot. Reverse the order, the next time through so that you lead with your left foot. For all movements, take care to keep your toes facing forward and to maintain some resistance in the band.
Lateral Step Ups
Place a eight-to-fifteen inch step on your right side. Standing tall, step sideways onto the step with your right foot and follow with your left. Then return both feet to the floor by stepping down with your left foot and following with your right. Switch sides. Start with a lower step height, and increase the height as your hips get stronger. You can also add hand weights to increase the challenge.
Bicycles with Rotation
Lying on your back, bend your knees, lifting both feet off the ground. Place both hands behind your head and lift your neck and shoulders off of the ground. Extend your right leg out and rotate through your core to drive your right elbow to your left knee. Alternate sides. Take care to keep your neck in a neutral position. Rotational movement is driven from the core.
Plank with Lateral Step Outs
Starting in a hand plank position, swing your right foot to the side and return to center. Alternate sides. Take care to maintain a strong body position. This is a controlled movement, so keep your hips and core level throughout.
Side Plank with Leg Raises
Starting in a side plank position, raise your top leg up and return. Take care to maintain a strong body position. Your lower hip should not move. If you are having difficulty maintaining your hip stability, you can do this exercise in a or modified side plank position: with your lower knee on the floor.
Starting on your back, bend your knees with your feet on the mat. Knees and feet are hip width apart. Push your hips up so that you are in bridge position, with the goal of forming a straight line from your knees to your shoulders. Keeping your knees bent, raise one foot off the floor and bring your knee closer to your head and then return to the starting position. Alternate sides. Take care to keep your hips up. You can place your elbows on the floor and thumbs on your hip bones to help you maintain a stable hip position.
Reem Jishi is a USA Triathlon Level 2 and RRCA Coach, and a Certified Personal Trainer through the American College of Sports Medicine. She is an Expert Level Triathlon Coach with OutRival Racing and a run coach with the Run Formula.