Printed in the Surrey Mirror Newspaper alongside training diaries for the papers London Dualthlon 2005 team.

A good weight training programme will help keep both recreational and professional endurance athletes injury free.  This is one of the most important factors for successful competition.  Weight training increases strength in muscles, tendons and ligaments surrounding the joints.  Strengthening helps alleviate pain and keeps a full range of motion. 

A weight training programme that takes into account an individuals muscle imbalances and addresses them will not only keep them injury free but also improve performance.  This increase in performance will not just be in competition but also everyday life.

The Surrey Mirror teams weight training programme was devised after each went through a thorough assessment to identify weaknesses and muscles imbalances. Strength exercises were prescribed for the weaker muscles and a programme of stretching exercises were given to balance out the stronger, tighter muscles.

The team was also each given a core strength training programme (stomach and back training).  This is an area of great importance in running since it provides the foundation for the legs. Steven and Daniel were given exercises like bridges and squats because they have an emphasis on the glutes (bottom muscles), which are needed to be strong because of their importance when running.  Louise’s core training focused around the need for the back to be supported in the ‘hunched over’ cycling position and so incorporated deeper core muscle stability work (which was also useful for the boys).

Exercises to enhance balance such as the single leg squat were also given, which is good because every step taken when running is standing on one leg. This way the entire body can be trained to become more efficient on one leg at a time.  Further, reaction type exercises, such as hopping, can be incorporated to increase the nervous system’s ability to recruit muscles at a higher rate of contraction speed and teach proper landing mechanics.

Other benefits of weight training include improved posture, improved bone density (reduce effects of osteoporosis), weight loss (through calorie burning and increased metabolic rate), improved shape and with that self esteem.

By Ollie Martin BSc ACSM, Take Shape Personal Health & Fitness