No matter which sport in triathlon it comes to – swimming injuries, biking injuries, and running injuries – there is a common theme when it comes to preventing common triathlon injuries. These are some quick tips to remember as you continue training for your triathlon to help you make it to the start line injury-free. These can apply to all three sports of swimming, biking, and running.
Use equipment and gear that is right for you and your size. Make adjustments as necessary.
Sometimes the size or type of what you wear and what you use during triathlon training isn’t just for comfort. Sometimes it can lead to a negative impact. If you wear a wetsuit that doesn’t fit you, it could constrict movement in the arms that could lead to unnecessary stress for your shoulders. If you do a lot of riding with a bike that doesn’t fit you, you could be putting unnecessary stress on your knees.
Side note!
See about the best shoes for hiking in Hawaii and what to wear snorkeling in Hawaii! And for Hawaii vacation ideas, see the best things to do in Waikiki that will give you Hawaii vibes!
Know how to use what you’re using
Maybe you’re getting a little bit of strength training in to get stronger on the bike. Make sure you learn the proper form of how to lift weights, or else you could put unnecessary stress on the wrong parts of your body. If you’ve decided to swim with training aids like swim paddles, make sure you know how to use them so you don’t put unnecessary stress on any part of your arm muscles and joints.
Increase your training volume and intensity gradually
This is when following a training plan can be beneficial. Good training plans will do their part to ensure the training is increasing at a gradual rate without any sudden drastic increases. If your body isn’t ready for the upcoming workout, the training session can put unnecessary stress on your body. That said, not all training plans are created equal. While general triathlon training plans available for free online can work out well for many people, that doesn’t mean it’s right for everyone. A good triathlon coach can tailor a training plan to you and your specific background and fitness level.
Quick tips conclusion: Unnecessary stress = Increased risk for injury!
Common Triathlon Injuries: Swimming, Biking, Running
Now here are common injuries people get that are divided up by sport as related to swimming, biking, and running. You’ll also find tips to better recover from your training sessions. Being able to adequately recover from your workouts can help to prevent injuries as well.
Triathlon injuries: Swimming
How to prevent a common swimming injury
This covers a common swimming injury associated with shoulder pain.
Triathlon injuries: Biking
How to prevent common biking injuries
This covers common cycling injuries associated with pain of the foot, ankle, knee, hip, neck, and hand.
Triathlon injuries: Running
How to prevent common running injuries
This covers common running injuries associated with pain of the foot, ankle, shin, knee, and back of the leg.
Triathlon injuries: Recovery
How to plan an active recovery day to help prevent injuries
This covers making the most of your rest day in a way that will help you recover better from your training and stay injury-free.
Benefits of tart cherry juice for recovery: Tart cherries as superfood
This covers how tart cherries may help you with post-workout recovery. (Research backs it up!)
Post-workout recovery drink: Peach smoothie recipe
This covers how to make a peach smoothie recipe for a solid post-workout recovery drink after your training session!
swim injuries / bike injuries / run injuries / triathlon injuries
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🐠 Here are things you must consider packing!
- Swimsuit or swimming shirt aka rash guard
- rash guard: swim set for women and swim shirt for men
- Water shoes
- Waterproof phone case (so you can capture pictures of fishies underwater!)
- cheapo phone case OR waterproof camera
- I also have this "camera" wrist float to attach to my cheapo waterproof phone case so my phone won't sink to the bottom of the ocean in case I somehow let go of it. (Mine does stay afloat - test this for yourself before completely trusting it!)
- Swimming goggles or snorkeling mask set
- Reef-safe(r) sunscreen
- lightweight travel towel:
- walking sandals:
I also don't go snorkeling without a personal swim float buoy. Not only does it help to keep me visible, but it makes for a perfect way to rest out in deeper water! Oh, and it also serves as a dry bag so I can take stuff into the water with me.
Another way I have taken valuables into the water with me is to wear a travel money belt that I don't mind getting wet with salt water (it's not waterproof but I have several so I just use one of them) and then I put things in a ziplock freezer bag, and put that freezer bag in the money belt.
There are also designated waterproof waist pouches that you can store your valuables and take into the water with you.
see more:
- What to wear hiking
- What to wear snorkeling