Category Archives for "Run Training"

Running Technique for Every Triathlete

“Tips on how triathletes can perfect their running technique. Read it now below!”

Running

Running

How to fix the most common running technique faults, so that you can run faster and without injury.

Most triathletes don’t know how to run correctly and efficiently, because they have never been taught. However, some elite running coaches like Alberto Salazar, who coaches 5,000m world champion Mo Farah, preach “good form” before speed and they spend a lot of time working on running technique with their athletes.

Four-time Ironman 70.3 winner Emma-Kate Lidbury spent the first three months of 2011 changing her running technique, and believes it helped her to run strongly at the end of a long race. She now works on her running biomechanics every week.

Yet, most triathletes believe that they need to pay with pain for their love of running. Over 65% of triathletes get injured every year, stopping them from training. Running and running fast is a skill and just like any other skill it can be taught and improved. In this feature I’ll describe some of the most common running faults I see, and give you some tips for improving your technique.

Four Common Running Faults
These are small inefficiencies, but when applied 10,000 times over a 60-minute period, they can cause little injuries which in time can develop into much more serious ones.

1. Shuffling
People often run in a shuffle with hardly any heel lift. As a consequence they over-use their quads and their hip flexors and get tight IT bands.

2. Over-striding
Doing this means that with every step you are applying the brakes to the back of the heel or onto the front of the foot.

3. Useless arms
I often see people running with arms that rotate from side to side (putting pressure on the lower back) or hang by their sides. Neither of these actions help your running economy.

4. Ground time
Many people spend too long on the ground, either through landing heavily or through an inefficient foot strike.

HOW TO CORRECT YOUR INEFFICIENCIES
The most efficient running motion is when the body has very little up and down movement, the arms are relaxed and the legs are cycling with the heel coming up above the knee when it is off the ground.

Feet under hips
Your feet should land under your hips (at your centre of gravity) and not ahead of your body. By landing further ahead you will over stride, causing a braking action.

Land lightly
The most efficient way is to land on the balls of your feet, not on your heel. But this is not for everyone and if you are a heel-toe runner then practise landing lighter on the ground and minimise the time you are on the ground.

Cycle your legs
As your foot leaves the ground, bring your heel up towards your backside to contact the hamstrings (the back of your leg) and your gluteus maximus (bum muscles). This creates a cycling motion that minimises over striding.

Piston arms
Your arms dictate the rhythm of your legs and your balance. They should be bent at the elbow at about 90° and the movement should be backwards and forwards. Your hands should be swinging from your chin to your hip. More at Perfect Your Triathlon Running Technique

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Running Accessories

The Top 10 Running Accessories

“Listing down the Top 10 Running Accessories. What are they? Read on and find out!”

Whether you are a moderate runner or a marathon runner, there are some items that are imperative to your run. These items are items that no runner should be without. Running is a sport that does not encompass a team, but rather one individual runner. Yes, I know there are people that run in teams, but these team runners are either Olympic athletes or athletes in that are in school from junior high level through college.

Running Accessories

Running Accessories

Even runners that do run on teams can use these items, though. That is what makes these items necessary for any runner, on any level.

Shoes: Shoes are the most important piece of equipment for any runner. Every runner needs a good pair of running shoes. This is why I picked out the New Balance 1080’s for my shoe of choice. I was in the military, and when I went to boot camp we were given New Balance shoes. I found these shoes to be comfortable, and they made it easier to run my mile and half in. Since then I have bought several New Balance Shoes, and I find the New Balance 1080’s to be the best shoe for running.

Shorts: I prefer the look and comfort of the Adidas women’s marathon 10 Grete shorts. These shorts allow for the utmost comfort, and anybody who has ever been a runner knows the discomfort that comes from not having a pair of good running shorts. This is the reason that I trust Adidas and rely on these shorts to provide a good running experience.

IPod Nano: The iPod Nano is small and lightweight, but holds up to 16GBs of music. This means that there is no reason people should not be carrying this iPod with them on their daily rus, or even in a marathon. You now have the power to connect your iPod Nano to your shorts, and take off a more exciting run. Upload your favorite music, and off you go.

Water bottle: Sports bottles are an essential item for any runner. The sports bottle allows runners to ensure that they have some water with them. This means that there is no excuse as to why a runner should be getting dehydrated. Hydration is the key to any good running experience.

Heart Rate Monitor: This is one piece of technology that is imperative for any avid runner to have. A heart rate monitor can let you see how your heart is holding up during any run. It is important for any runner to know if his or her heart is going to fast or to slow during a run. This is the reason I recommend a heart rate monitor for any runner.

Treadmill: A treadmill is a vital piece of exercise equipment for any avid runner. The weather is not always capable of holding up for runners, and this is the reason that every runner should have a treadmill in his or her home gym. Runners that are not able to go running due to the weather are still able to practice with the use of a good treadmill.

Hat clip light: This light comes in handy for any runner that wants to enjoy a nice run during the cool nights. This light allows traffic to see you, and assist in your safety. This is the reason I recommend a hat clip light for any avid runner.
Reflective bands: These bands attach to your wrist and are reflective, which means that you’re covering your ground to protect yourself on a late night run. It is important for runners to protect themselves while running at night, and these bands assist in protecting you on nightly runs.

Speed resistance parachute: The speed resistance parachute is good for runners that are looking to build quickness that they can use against the competition. The parachute resists your speed, which means you have to run harder to build more speed. This is the reason that any runner looking to gain speed should purchase a speed resistance parachute.

Stopwatch: A stopwatch is a vital piece of equipment for any runner. The stopwatch allows runners know if they are getting better over time, or if they need to work harder to get faster. This is the reason that I recommend a stopwatch.
More at Running for a Cause: Top 10 Accessories for Any Runner

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Running Tips

Important Running Tips for Beginners

“A beginner at running? Important running tips to remember. Read them below!”

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise. Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.

It’s not surprising that running is the latest fitness craze, with Gordon Ramsay, Nigella Lawson and Katie Price among the celebrities who love it. This guide is designed to make running a safe and enjoyable experience for beginners, and to provide you with tips on how to stay motivated.

Running Tips

Running Tips for Beginners

Before you start
If you feel out of shape, or you’re recovering from injury or worried about an existing condition, see your GP before you start running. If you’ve not been active for a while, you may want to build your fitness levels gently with our guide to walking for health before you move on to running.

Running requires very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury. There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.

The shoes’ shock absorbers weaken over time, increasing your risk of injury. It’s advisable to replace running shoes every 300 miles (482km). Plan your runs. Work out when and where (the exact route and time) you’re going to run and put it in your diary. That way, it won’t slip your mind.

Starting out
To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.

Start walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes).
Once you can walk for 30 minutes easily, include some running intervals of one to two minutes into your walking at a speed that feels comfortable.

Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground with the middle of your foot. For more information on good running technique, read How to run correctly.
Give yourself a few minutes to cool down (to bring your heartbeat back to normal) after each run by walking followed by gently stretching your leg muscles. Try our post-run stretch routine.

Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus.

It’s better to run twice a week, every week, than to run half a dozen times one week and then do no running for the next three weeks.

Set yourself a goal
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralised. Training for a race, such as a 5K, or a charity run is a good way to keep going.

Run with a friend
It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run. You’ll feel you don’t want to let your running partner down, and this will help motivate you.

Keep a diary
Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved.

Mix it up
Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes.

Join a club
A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions. More at Running tips for beginners

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