In a triathlon, the run is the last leg of the race standing between you and glory. Here's a few tips we've compiled to assist you on your path to eternal fame and fortune. You're welcome.
- Beginning runners should think in minutes, not miles.
- Take the time, and spend the money on a good pair of shoes from a knowledgeable, run-specific store.
- Try on shoes in the afternoon when your feet are bigger.
- "If you feel like eating, eat." - Joan Samuelson, 1984 Olympic marathon Champion
- Quick turnover will reduce impact and race times.
- Sign up for a race, no matter how small, to stay motivated.
- A bad run is better than no run.
- Cotton socks lead to blisters, invest in run-specific socks.
- Each lb. you lose, makes running easier and less painful.
- Increase your mileage no more 10% a week.
- Never, ever try anything new on race day (nutrition, shoes, clothes etc.)
- Ice aches and pains immediately- ice no longer than 20 min. at a time.
- "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." --Dave Martin, Ph.D., exercise physiologist
- Run against traffic.
- Don't stretch before a run. Warm up with a jog or brisk walk. Stretching should be done after or mid workout when the muscles are warm.
- Do not try a marathon as your first race.
- Doing speed work doesn't have to be scientific- sprint from one stop sign to another then jog to the next. Repeat.
- Begin your race comfortably and slowly increase your speed.
- Run trails to give your joints a rest. It will build strength and add variety.
- Always carry some form of I.D. even when training in groups.
- Stay well hydrated, and stay aware of your electrolyte level- even in cold weather.
- "So-called 'junk miles'--those slow miles done on easy days or during warm-ups--do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories." --Hal Higdon, runner/writer/coach
- Fat slows digestion. During a race, shoot for nutrition that is 4g of fat or less per 230 calories.
- Prevent chaffing. Spandex under running shorts, lubricate upper arms, band-aides on nipples for men etc.- whatever it takes.
- Plateaus and bad days happen in training, they are temporary.
- On long runs, eat something every hour- even if you're not hungry.
- Run hills.
- Pre-planning workouts for the week makes them happen.
- Keep a training log. It's good for reference and motivation.
- Avoid trying new food for at least two days before your race.
- Do not get in a hot tub after a race. It increases swelling and slows healing.
- Form is vital. Do not let it break down when tired, even in training.
- Every now and then, leave your gps, HR monitor, ipod etc. at home and just run.
- Day to day consistency is more important than big mileage.
- "If you run 30 miles a week, then about 7 of those--or approximately one-quarter--should be quality miles. Quality miles will boost your aerobic capacity." --Owen Anderson, Ph.D., running writer
- Try to avoid running long distances on a decline; it's hard on joints and murder on IT bands.
- Make big goals, plan for small ones.
- Enjoy your easy days. Guilt for feeling good doesn't change the fact that they are necessary for progression.
- Mix workouts up with mile repeats, fartlek's etc. ("Fartlek" is Swedish for variable-paced, up-tempo running.)
- Strength train.
- Uncomfortable is OK, pain is not. Back off at the first sign of injury and evaluate.
- Think about improving one thing at a time.
Some tips compiled from Women's Health and completerunning.com.
