You get older, you get slower, even for the elites science, competitive records and experience all show that all athletes slow with age. It’s true and it starts happening faster and faster (as you get slower and slower) after 40 and especially after age 50. You might not be able to beat father time, but you can fight back.
Quite a few recent studies have shown that regular, targeted strength training can at least push back and help hold our fading paces a little longer. Here are my 7 favorite strength and weight training exercises to-do as a Master’s runner that hates the idea of slowing down.
It’s a fact, runners don’t like the strength train. We’d rather be running, of course. I struggled for years with trying to stick to a workout routine. I’d be relatively consistent in the winter/off-season, but as soon as it started warming up, I’d drop the gym for the roads. With the knee diagnosis, I’m now likely paying the price for all those lopsided years of running and riding without proper strength training. Ironically, it’s only in the last year that I’ve found a strength routine that works for me. Maybe it will work for you. Trust me, it’s better than arthritis.
Triathlon training is about balance. You need to prepare and train for 3 very different disciplines and there are only so many hours in the day. But it gets worse because to really succeed and give your best effort and avoid injuries there is a fourth discipline you need to consider: strength training.
Strength training is where I struggle most whether it’s in a training block for a triathlon or a marathon or something else. It just seems like it’s the first thing to fall off the plan when things get squeezed. This is doubly true during the season. I’ve found some success using HIIT sessions that combine cardio and weights during the off-season, but I still struggle to maintain a regular strength session within a training block.