3 Steps to More Efficient, Healthier Running. Running is far and away the most impactful and damaging of the three triathlon disciplines. Many people, myself included, spend months recovering from overuse injuries. Achilles tendonitis, stress fractures, plantar fasciitis, the list of common injuries goes on and on. Luckily you can avoid a lot of couch time by fixing your running form with the 3 steps listed below. This will allow for a more enjoyable, injury free triathlon season. Increase Your Cadence to 180 bpm Perfecting your cadence is the first thing you can do to get a better stride and run injury free.
This simply means to take more steps per minute. By doing this you will allow your foot to land underneath your body, where your legs can absorb and dissipate more of the impact of each step. Practice increasing your cadence by using a metronome set to 180 bpm during each run. Strong, Straight Posture Many of us don't pay attention to what is going on in the upper half of our body while we run. Lean at the Ankles Need More Help? Master the walk/run strategy to become a faster triathlete - Run - 220Triathlon. Are you struggling with injury? Lacking fitness? Ankles not as flexible as they once were? Then the walk/run strategy could actually make you a faster triathlete.
Coach Rob Wilby provides practical advice… >>> Sub-1hr run session: Boost recovery There are a myriad of reasons why adopting a run/walk strategy might suit triathletes – from beginners in their first ever triathlon to more experienced racers attempting a bucket-list Ironman but fearful they don’t have the fitness to run the entire marathon, and need a coping strategy. To practise, remember the walk should be a fast power-walk, with high cadence. For beginners or those returning to running after a long break, start by running for 1min and then walking for 30secs. For more experienced runners, try to break up any run over 45mins into 9mins running, 1min walking.
In-race situation Commit to the walk/run method right from the start. . ■ Use the same run/walk strategy as you have in training. Example race breakdowns Olympic (10km) 10 Exercises You Can Do to Help Avoid Runner's Knee. If you’ve ever had runner’s knee, you know that it isn’t typical knee pain. The inflammation under or around your kneecap that is caused by tracking issues is not only painful but also makes it difficult for you to continue your triathlon training. You have to rest, ice it, use a compress, and elevate it until it starts to feel better, and during that time, your training ceases to exist.
If you’re new to running, ramp up mileage too quickly, have poor running mechanics, or have tight or weak muscles, runner’s knee might creep up on you. In order to avoid it before it starts to affect your training, there are ten specific exercises you can do to strengthen your muscles. Balance Training When you run, you use one foot at a time, so it’s important to get comfortable on one foot. Foam Rolls With a foam roller above your knees, lie face down on the floor and roll back and forth. Wall Sit Strengthening your quads can help you prevent runner’s knee. Buttock and Hip Stretch Hamstring Stretch. □ Running more or running faster? Your HRV profile may predict how you would respond to different types of trg ❤️□ Everything Runners Need To Know About Interval Training.
By Pete Magill, Published Jan. 6, 2016, Updated Feb. 1, 2016 at 3:15 PM UTC All types of interval training depend upon a correct pairing of the faster repetition and recovery interval to ensure maximum benefit. Photo: Mario Fraioli If you’re like a lot of runners, you might think that the most crucial element of interval training is the faster running—repetitions usually run at current or goal race pace. You figure that you run a bunch of reps at race pace, gradually cut down the recovery interval between reps over the course of a few weeks, and then finally cut out the recovery intervals altogether as you toe the start line for your target race. Only one problem: Your body doesn’t work that way.
Instead, your goal for interval (or repetition) training should be to target a specific physiological component of your running fitness—not a pace—and then accumulate the maximum amount of work possible for that component. Stuck On The Treadmill? Boost Speed With These 3 Workouts. Running on a treadmill is an unfortunate reality for many runners during the winter months. With frigid temperatures, slippery roads and snow drifts, it’s often the safest (and more comfortable) alternative. But there’s a reason it’s called the “dreadmill” or a hamster wheel for humans: it can be boring! Since a treadmill is often your only choice before an important race, it makes sense to have fun with your workouts. After all, the faster sessions in a training program are what help you improve your speed, economy and ultimately your race performances.
If you’re stuck inside on the dreadmill, use these three workouts to reduce the boredom of running inside. Instead of passively watching television or staring at a wall in your basement, these are designed to increase engagement with the run itself so you can have fun and gain fitness at the same time. Workout #1: “Boil the Frog” There’s an old saying that if you place a frog in boiling water, it’ll jump right out to save itself.
Six Ways to Change Your Running for the Better in 2016. Since graduating in 2010 from the University of California-Davis, Goodman had waited for a moment like this. In a four-year span, Goodman alternated solid months of training with doubts about whether professional running was a realistic dream, given her PR of 33:01 for 10,000 meters. Full-time work beckoned. Goodman didn’t give up. She took a big leap. “The last 100 meters of that race is something I will remember to the end,” Goodman says. RELATED: Drop pounds, get fit, and eat better with the New Year, New You Challenge! It’s one thing to dream of that momentous breakthrough—and another to create it. Goodman took her running to a new level in 2015 by focusing on mileage. 1.
Fifteen years ago, transitioning to the marathon was seen as the death knell for speed. “I was running longer long runs and doing workouts within long runs,” says Goodman, who topped out at 85 miles per week during marathon training, 20-30 more than usual. Increasing your mileage takes time. 2. 3. 4. 5. 6. One-Hour Workout: Head For The Hills, Inside. Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s treadmill workout comes from Lauren Updyke, a USAT Level I coach for Base Tri-Fitness in Columbus, Ohio. Updyke created this indoor strength-building workout with fellow Midwestern athletes in mind who might also have difficulty running in the snow. “Your speed should be determined by what you can comfortably maintain for a one-hour steady state zone 2 effort. For athletes who can comfortably run faster than 7 mph, increase the treadmill incline versus increasing the speed,” Updyke suggests. “For newer athletes, a walk is appropriate during the recovery intervals.” Warm-Up 10 minutes at 1% incline RELATED: Form-Focused Run With Strides Intervals 5 minutes — 3% 5 minutes — 1% 2 minutes — 6% 2 minutes — 1% 5 minutes — 4% 5 minutes — 1% 10 minutes — 4% 3 minutes — 1% 3 minutes — 6% Cool-Down 10 minutes easy at 0-1% More one-hour workouts. The Perfect Running Interval.
High-intensity interval sessions are key for boosting fitness. Here’s how to work them into your training. While endurance buffs often revel in long, slow runs, any good training regimen will also include some high-intensity sessions. This often comes in the form of interval training, which can create significant jumps in fitness. “Ultimately, as endurance athletes, we want to be able to sustain as fast a speed as possible over the duration of our events,” says Krista A. Schultz, an exercise physiologist and triathlon coach for Endurance Works in Boulder, Colo. “Proper training including workouts aimed at increasing speed will improve one’s lactate threshold (LT), the point at which lactate is produced at such a rapid rate it cannot be cleared. New research offers insight into the ideal length of the intervals themselves, as well as how to best recover.
Another recent study out of Great Britain examined the recovery piece. RELATED: Interval Workouts To Try On The Track. My Favorite Workout: Linsey Corbin - IRONMAN Official Site | IRONMAN triathlon 140.6 & 70.3. By Matt Lieto Linsey Corbin shares a workout she uses to keep her legs "peppy" in the off season. Her peppy running was last witnessed at the 2013 IRONMAN World Championship, where she snagged her third top-ten finish there with a 3:04 marathon. This workout will get the leg speed up from normal base running paces, and is a good way to set realistic pace goals for the season. As with any interval that starts fast and slows down, make sure to set smart pace goals so you can hold good form and run strong over the longer intervals.
"A few of my favorite things to think of when running fast are being relaxed and running with perfect form," Corbin says. For her this means maintaining a strong core, running from the hips, leaning forward, holding a quick cadence, a lightness of foot, and remembering to breathe in and out. "I like this session because it’s a bit of reverse psychology—each set of 10 minutes starts out very hard and then you ease your way off the gas as you go," she says.
Warm up. 3 Keys To Unlock A Run PR. Ironman legend Scott Molina once advised me to run every day. At the time, I thought he was crazy. How could I run every day? My legs would fall off and I’d never recover. In fact, Scott’s advice became the cornerstone of my run program and enabled me to run the fastest overall splits at many triathlons. You can also benefit from a few other valuable tips I’ve learned along the way: 1.
The easiest way to increase your run frequency is to designate a month where you try to run daily, making the supplemental sessions 30 minutes at an easy pace. RELATED: Do Speedwork Now, Benefit Later FILED UNDER: Run / Training. One-Hour Workout: 4×1000 Track Session. Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!). This week’s run workout comes from Bloomington, Ind. -based triathlon coach and Kinesiology/Sports Psychology Ph.D. Craig Paiement, who has been coaching since 1997. Paiement specializes in developing juniors, U-23 ITU hopefuls and high-performance athletes through his coaching service EXO1.
“This workout has been a staple for my athletes for years,” Paiement says. RELATED: Interval Workouts To Try On The Track Warm-up: One mile easy plus dynamic drills and stretches Main set: Four times through, with a 3-minute rest interval between each: 1000 at 10K pace, 200 jog recovery, 400 at 5-10 seconds faster than 5K pace (For reference, a 40:00 10K runner will run the 1000s on 4:00 and the 400s on 1:25) Cool-down: One mile easy RELATED: A Workout For Transitioning Back To The Track More one-hour workouts.
FILED UNDER: Run / Training TAGS: One hour workout. 4 Treadmill Sessions For Triathletes. Four purposeful workouts to help you use the treadmill to your training advantage. Whether you’re still waiting for spring to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximize your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale. Warm-up 15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end Main set Repeat the following pattern 3–4 times.
Cool-down 10’ easy jogging with final 2–3’ walking Key: ’ = minutes | ” = seconds RELATED: The Benefits Of Treadmill Training FILED UNDER: Run / Training TAGS: Indoor Workouts. Forget The Fads: Not All Running Tips Are True. The quick, trendy route to better performance seems more appealing than the long, traditional one, but you can’t shortcut your way to lasting results. Our thoughts on running fads to ignore, along with some timeless advice on maximizing your triathlon run performance: Finding The Perfect Shoe 2011’s Born to Run started the barefoot and minimalist shoe movement, with believers scoffing at “traditional” running shoes. The truth: Minimalist shoes could work for you if you’re a healthy, lighter runner. But be cautious. Going from thicker-heeled shoes to minimalist versions can wreak havoc on your lower-leg muscles. If you’re a longtime injury-free runner, start with drills and short runs in minimal models before completely converting.
The Perfect Cadence The idea that cadence is key to performance gains began with research by coach Jack Daniels at the 1984 Olympics. RELATED: The Glutes: Your Biggest Asset Foot Strike RELATED: The Most Important Run Workouts For Triathletes Advice To Trust. 5 Important Running Stretches for Triathlon Training. Triathletes need to stretch. Although running will make your legs toned and strong, it will also make them tight. Your quads, calves, hips, and hamstrings are forced to flex and extend over and over again with every step. Over time and many miles, these tendons and muscles begin to develop tension, scar tissue, and imbalances that can create overuse injuries, which can bring your triathlon training to a halt.
To increase your flexibility and prevent overuse injuries, you should be doing running stretches both before and after your triathlon training sessions. Here are five important running stretches you should consider adding to your routine. Walking Lunges There may be no better sports-specific stretch than the walking lunge for runners. Standing, take a big step forward with your left leg. Hamstring Leg Swings You should be performing hamstring leg swings once you’re warmed up for your run. Hip Flexor Strides Your hip flexors are important for the knee-lift stage of running. Calculer sa VMA et allures de course | Divers course à pied | Sevices aux coureurs. Ce logiciel permet : 1 - d'estimer la VMA 2 - de déterminer les allures de travail pour les séances de VMA 3 - de déterminer les allures pour les séances à allure spécifique Pour une utilisation plus fine du logiciel, voici quelques indications ou recommandations Configuration du % de VMA Pour estimer la VMA, le logiciel intégre le % théorique de VMA (chiffres par défaut) que le coureur est supposé tenir en fonction de la durée de la course (son chrono).
Or, il peut exister de légéres différences en fonction du niveau d'entrainement du coureur. Par exemple sur un effort de 40', un coureur A peut être capable de tenir 88% de sa VMA alors qu'un coureur B ne pourra soutenir que 85% de sa VMA. Calcul allures pour les séances VMA Les chiffres apparaissant par défaut sont ceux préconisés pour calculer les allures à respecter sur les séances de VMA. Pour toute question relative à l'utilisation du logiciel, rendez vous sur le forum logiciel calcul VMA et allures de course Logiciel de calcul.
Séance entrainement 10 km semi marathon | Séances | Entrainement course à pied. Plan entrainement 10 km - 4 séances | Programmation | Entrainement course à pied. Functional Form: 4 Fixes to Improve Your Running Mechanics. Bulletproof Your Run with Marching - IRONMAN Official Site | IRONMAN triathlon 140.6 & 70.3. Run 'Em Down. Dispelling common run myths. 5 Ways To Run Smarter. How to Train The Three Most Important Muscles in Running. Run Faster Off The Bike. Proper Pacing Will Make You a Better Runner. How To Run More Efficiently. 60 minute session: 2km run repeats. High Quality Long Runs. Ask the coach: Run training. Three Running Workouts For The Treadmill. Biomechanical keys to better run form. Ask the coach: Run training. Run workout: 30-20-10 fartlek session. Confidence-building pro run workouts. Tempo Runs Increase Speed and Endurance. High Quality Long Runs. Sport Science Infographics by @YLMSportScience: Runners, never stop strength training before a competition! | By @YLMSportScience.
How To Run More Efficiently. 60 minute session: 2km run repeats.