Training for a triathlon takes an incredibly amount of work and discipline. When you’re training for multiple hours every week, your body is likely to get very tired and stressed out. If you don’t train carefully or take proper care of your body, you increase your risk of getting hurt. Injuries are painful, stressful and can impede on your progress. Here are some common reasons why triathletes get injured:
You Don’t Warm Up Properly
Whether you are practicing your run, swim or bike ride, it’s imperative for you to spend at least 10 minutes warming up. A proper warm-up increases blood flood in your body and warms up your muscles, make you less prone to injuries. There are many different ways you can warm up, such as jogging on a treadmill, doing jumping jacks or jumping rope. No matter how pressed you are for time, you should never neglect your warm-ups.
You Go Too Hard Too Soon
While it’s good to push yourself during your training, there is too much of a good thing. If you push yourself too far in the very beginning of your training, your body may not have enough time to adapt to the intensity and get injured. That’s why you should slowly increase the intensity of your workouts. For example, you shouldn’t try to increase your weekly running mileage by more than 10 percent.
You Don’t Have Good Stability
Having proper stability is essential for the triathlon. If you don’t have the stability to move quickly, you could develop weakness in your hip extensors and put stress on your back, making you susceptible to injuries. If you work on your stability, you will be able to tolerate higher volume of training without burning out. Incorporating yoga into your regular routine can help you improve your balance.
You’re Not Spending Enough Time on Your Feet
The feet are essential for any sport, yet it’s something that many athletes neglect. If your feet aren’t in good shape, you are more likely to get hurt. That’s why you should spend at least five minutes stretching your feet before each training session. Wiggle your toes around in circular motions and spread them wide.
You’re Not Giving Enough Rest
Getting ready for a triathlon requires hours of training every week. That’s why it’s essential to get at least eight hours of sleep every night. Proper rest helps your muscles repair themselves and reduce your risk if injury. It’s also important to take one or two days off from training every week to give your body a break. If you train too many days in a row, you can stress your body out and get hurt easier.
If you avoid making these common mistakes, you can reduce your risk of getting hurt while training. If you need some additional help training for the triathlon, find a triathlon coach Washington, DC offers. He or she can help keep you accountable and meet your goals.
Thank you to our friends and contributors at Team Z for their insight into triathlon training and injuries.