Category Archives for "Run Training"

Breathing Tips When Running

Running Tips: How to Breath When Running

“How do we breath when we run? Let these running tips help. Read them now!”

Breathing Tips When Running

I’ve heard people advocate breathing in through the mouth and out through the mouth, using slow breathing rhythms, and all sorts of nonsense. Nothing irks me quite like the spread of misinformation, especially when it pertains to training topics. Therefore, I am happy to help set the record straight.

Breathing through your nose or your mouth?
You should always breathe in and out primarily through your mouth when running. If your nose wants to join the party and help get air in and out, that’s great. However, when you’re running, feeding your muscles the oxygen they need is of paramount importance, and breathing through the mouth is the most effective way to inhale and exhale oxygen.

Breathing rhythm
Your exact breathing rhythm will depend on how hard or easy you are running and/or the intended intensity of your workout. Breathing rhythms refer to the number of foot steps you take with each foot while breathing in or out. For example, a 2:2 rhythm would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out.

Easy runs
Typically, you’ll find that a 3:3 rhythm (three steps – one with your left, one with your right, one with your left – while breathing in) works best for warm-ups and most easy paced days. This allows plenty of oxygen to be inhaled through the lungs, processed, and then exhaled with relative ease.

Don’t try to force yourself into a 3:3 breathing rhythm on an easy day if it isn’t feeling comfortable. Remember, the purpose of an easy day is to keep your effort comfortable and to help the body recover. If a 2:2 rhythm (described below) is more comfortable, go with it.

Breathing slower than a 3:3 rhythm is not advised because you’re not giving your body enough time to clear carbon dioxide. The average runner should take about 180 steps per minute (some a little less, others a little more), which means you take 90 steps with each foot in a one minute span. A 3:3 rhythm enables you to take about 30 breaths per minute, ample time to process carbon dioxide while still getting in the oxygen you need.

Moderate paced runs
Runs harder than an easy run, but not all out race efforts, should typically be performed at a 2:2 ratio (two steps – one with your left, one with your right – while breathing in, two steps – one with your left, one with your right – while breathing out). A 2:2 breathing rhythm enables you take about 45 breaths per minute, which is perfect for steady state, tempo runs, and marathon pace runs.

Hard workouts and Races
At the end of races or the end of a particularly hard interval session, a 2:2 breathing might not cut it. In this case, you can switch to a 1:2 (one step breathing in, two steps breathing out) or 2:1 (two steps breathing in and one step breathing out) breathing rhythm. This will increase your oxygen uptake to 60 breaths per minute. More at How to Breathe When Running

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Running Training Program

Running Training Program: Workout for Triathletes

“Looking for a running training program? This running workout for Triathletes is a must read. Check it out now!”

Among your foremost needs as a triathlete is that of determining how to best allocate your energies within each discipline. Even among jocks who focus only on running, this is a challenge.

Running Training Program

Running Training Program

Figuring out how much of every week’s (or cycle’s) training mileage should be dedicated to intense intervals and to longer, more sustained high-end efforts versus the amount that ought to consist of easy recovery running is something that can take years of trial and error. The right mix varies widely between individuals.

Triathletes, whose every session contributes something to their overall aerobic base, are more concerned with making the most of every run than with jogging around between hard workouts. With this idea in mind, it is sensible to approach run training through a scheme that is anchored on three basic types of key workouts: Long runs, medium-long runs and intervals.

The particular scheme that I employ with my athletes divides each type into three general subtypes. Medium-long and long runs are divided into steady-state, medium-paced and fast-paced subtypes. Intervals are divided into short-, medium- and long-interval subtypes. With one subtype of each type done each week, athletes complete one multi-pace training cycle that includes nine distinct workouts every 21 days before embarking on the next or tapering for an upcoming competition.

Overall running volume also fluctuates on a three-week cycle. Mileage is relatively lower in week one, medium in week two, and highest in week three.

TYPES OF LONG RUNS

Steady-State
The main benefit of a standard, or steady-state, long run is furthering endurance and building a basic resistance to fatigue; not only fatigue incurred during competition but in the course of various other types of training.

When done at about 70 percent to 75 percent of VO2max (or 75 percent to 80 percent of max HR), these runs increase the fuel-burning efficiency of both type I (oxidative) and type IIa (fast-oxidative) muscle fibers, and require less recovery time than more intense long bouts.

Pace is not a concern during these runs, so you’re free to undertake them on trails and hillier courses. However, be aware that especially rough terrain that prevents you from maintaining smooth form throughout the run creates a suboptimal situation, as it’s important—even more so for multisport athletes than for marathoners—to practice good form with steady turnover while tired.

A sample run for someone with Ironman experience and the ability to run 3:30 in an open marathon (8:00 pace) would be 18 to 22 miles at about a 9:00 to 9:30 pace, assuming good weather and a favorable training course. For specificity, it would make sense to do these the day after a long bike ride.

Fast Finish
When Khalid Khannouchi was setting a pair of marathon world records in 2002, his coach and wife, Sandra, made it known that one of his staple workouts was a long run of about 20 to 22 miles in which Khannouchi would run the last two at a progressively faster pace, moving through half-marathon to 10K to 5K race pace in the last 10 to 15 minutes.

Although it is a challenge to change gears like this after being on your feet for a couple of hours, the benefit lies mainly in calling into play type IIb (fast glycolytic) muscle fibers, goading them into assuming a more endurance-oriented character. More at Run Workouts for Triathletes: Breaking Down Long Runs

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Running

Running: Improving Your Triathlon Run Endurance

“Running tips to improve your run endurance. Read it now!”

Running

Running

Improving your triathlon run endurance should be your aim whether you are a beginner triathlete or a more experienced one.

The actual training is very similar for both beginner triathletes and more advanced triathletes.

The main difference is that for more advanced triathletes (those who have been training for a couple of years or so) the runs are longer, and we begin to include the use of various ‘toys’ in the training, such as heart rate monitors.

How Do I Know If I’m Running At The Right Intensity?

One of the key things to do is to calibrate yourself. Never mind the electronic toys that tell you heart rate, speed and so on. Those should support your triathlon run training not dictate it. To be truly effective in your training you need to be calibrated. You need to know what the training should feel like, this then enables you to determine whether you are running far enough or too far.

Heart rate can be misleading for a number of reasons.

However it can be useful to monitor over time, on repeated runs for example. If your triathlon run training is being effective you will see a lower heart rate for similar speeds.

This is because your training increases the strength and size of your heart, and makes changes to the composition of your blood. With a larger, stronger heart and greater blood volume you require less heartbeats to transport the oxygen in your blood to your muscles for a particular speed.

You will not see this week on week, but you will see it over months, and it should help to reassure you that you are making the progress you expected to.

The section below outlines how you should feel during each of the endurance training types. Read through them and think back to some recent runs and try to categorise those.

Extensive Endurance

This is the lowest intensity endurance triathlon run training and these sessions should be at a comfortable, controlled pace. This is absolutely key.

Whilst conversation is not always easy in running due to the synchronisation between your stride rate and your breathing, you should find that if you stopped, within a few seconds your breathing rate would be controlled and you could chat easily.

As the session goes on you should feel the same but your legs begin to feel less fresh, and then a bit tired (it can sneak up on you; one minute you are fine then 5 minutes later your legs don’t quite respond the way you intended). This is a sign that you are starting to challenge your Extensive Endurance capacity.

Everyone, no matter how good will reach this point. How well endurance-trained you are will dictate how long it is before you begin to feel this. The crucial part is that the intensity is correct. In a beginner triathlete or runner this may occur after 15 to 20 minutes. Someone better trained may run at the same speed and the same initial effort level but take 45 minutes or more to reach the same point of fatigue. Your endurance capacity is unique to you!

You may also find that the feeling is different on different days. After a few days of rest you may run for 60 minutes before you begin to tire, however a couple of weeks later after some more swim, bike, run training you may find you tire at 40 minutes on the same route. This is because of the accumulated fatigue from the other training. Until you rest, this is your new endurance capacity. And you must respect it!

This feeling of fatigue is one of the key indicators for you. If you never get this feeling you are not going for long enough. If however you are running at the correct intensity but every run leaves your legs cramped and completely drained, you are running for too long. More at How To Improve Your Triathlon Run Endurance

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