HOW TO STRENGTH TRAIN WHEN YOU DON'T HAVE TIME
One question that is constantly asked by endurance athletes is ‘How do I integrate strength training into an my training program?’ You know you should be doing something but when juggling work, training, cooking, cleaning, kids, commuting and everything else, Is there really time left over for all this other stuff?
By incorporating a basic but consistent strength routine you’re going to find that your start to feel better, feel stronger, you get fewer injuries and you are able to hold power and form for much longer.
Here are our Top 3 Tips to getting the most out of your training when time is tight:
Time saver #1:MOBILITY IS KEY
If you have limited time, doing a mobility routine is the most effective use of your time. Mobility refers to the range of motion at a joint and is therefore the basis to great movement. The better you ‘move’ the better you will perform – this could be having enough mobility in your hips to enable an optimal run technique or mobility at your shoulders to aid a great swim stroke. So even if you have 10 minutes a day, mobility as a sub section of strength training will work wonders for keeping you injury free and performing successfully. If you are looking for guidance, our ‘StrengthForEnduranceKIT Program’ includes a 10minute Dynamic Mobility Warm- up.
Time saver #2:PRIORITISE
Generally speaking each of us will have weaknesses. You may be a triathlete who is a great runner, but needs to work on you swim. The same goes for strength training. Whilst a complete approach is best, if you are limited for time, focus on your weaknesses. This may be a difference in strength from left side to right side, or you have a weak core that you need to address. Don’t be afraid to tailor the sessions to work for you, and if in doubt ask for some help.
Time saver #3:QUALITY IS BETTER THAN QUANTITY
An old-age saying but it really is true. Endurance sport is all about moving continuously for a long period of time, this is often hard to let go of when athletes step into their strength sessions. But think about using your time wisely - get the most bang-for-your-buck by training as effectively as possible. Performing two sets of slow squats with great range of motion, technique and control will be much more effective that performing five sets of fast repetitive step-ups.