The importance of training
Either due to natural talent or tenacity of spirit, many
endurance athletes make tremendous gains in athletic capabilities
without the benefit of a comprehensive training program. However, a
training program geared to suit your needs can show you how to
develop that natural talent to have you performing at an optimal
level.
Where to begin
Before you begin or change your current program, discuss any
limitations you may have with your doctor. Limitations, such as
injuries, require a training program to be adapted or modified to
suit your needs. If you have an injury, see a health professional
to determine what that injury is--and how to treat it--before
beginning or changing a program.
Knowing your limits
Exercise is a stress. In most cases it is a positive stress, but
it can be negative. Make sure that you understand the limits that
you face based on your age, gender and other factors. Your past
history of exercise has little bearing on today. Be realistic in
your expectations. Also, recognize that heat, cold, and altitude
change your body' s reaction to exercise.
The benefits of strength training
Strength training helps to prevent injuries, but it has other
benefits as well. Strength training can improve resting metabolism,
help you to keep a stable weight, decrease body fat, and improve
economy of motion during cardiovascular exercise.
Appropriate considerations for strength training
Strength training should be initiated approximately 14 weeks
prior to a scheduled event. Heavier strength training takes place
during the "off season" when cardio is in the maintenance phase.
Find out what type of strength training is appropriate for you.
When performing strength training, keep in mind the
following:
- Do not do strength training the week of an event
- Do not begin strength training during heavy cardio
training
- Remember that core strength is essential
- Concentrate on toning large muscle groups
- Build for tone, not for bulk
The concern for overtraining
Remember, there should be a balance between a high level of
training and overtraining. Beware of the symptoms of overtraining.
These include:
- Psychological aversion to activity
- Chronic soreness
- Unusual fatigue
- Increased likelihood of injury
- Longer recovery time
- Mild depression
- Decreased performance in strength and/or endurance
Choosing a trainer
When you are choosing a trainer, find out all you can about the
person's credentials and experience. Ask about the
person's education. Take a look around the facility and ask
for demonstrations. A little investigation can go a long way toward
helping you find the right trainer for your needs.
Myths about strength training
The following are myths about strength training:
- Endurance athletes should not be muscular
- Strength training will decrease my flexibility
- I don't need to strengthen lower body because that is
what running/cycling is for
- If I use the machines fast enough, my endurance will
improve
- Strength training only needs to be done once a week
- I only need to strengthen certain muscles
- Strength training will just make me gain weight
Additional information
Please keep in mind that not all fitness information is
reliable. Know the source of information and use nationally
recognized organizations. Some reliable sources of information
include: