Injuries run Rediscover Your Run Form nutrition Beeting Your Personal Best
swim travel tips
Ifyou have recently completed a heavy bike focus in your training, or been off running due to injury, your return to training might not feel as exhilarating as you hoped. In order to rediscover your run form, you will need to spend time retraining your body to bounce off the ground. The following run training tips should help.
A few weeks of easy running is the best way to restart your run training program. The addition of strides, short run intervals of 20 to 30 seconds at a fast pace, is a great way to promote solid technique, leg turnover and short ground contact. Incorporating four to six strides at the end of each run, even if it is a very short run, will improve your form and will bring you back up to speed quicker.
Mechanics and drills
Track athletes devote a large proportion of their training on technique and specific skills to hone their running form, which then translates into higher speed. Triathletes tend to focus very little on the mechanics of their running. Learning, and implementing, proper technique and ingraining these skills will make your running faster. Explore running clinics like Mindful Strides ( mindfulstrides. com), or employ a run coach to evaluate your running technique to learn to make each stride more efficient. Adding running drills to your training program will also help improve your run efficiency. Drills like Karaoke (sideways leg cross- over drill), high knees and butt kicks will give you some mental cues for better run form.
There are many different training approaches in terms of running volume and frequency. In my experience, the more easy run mileage I incorporate into my training the better I respond to hard run training. Adding more frequent run training to your program is more forgiving than increasing the length of your runs. Try increasing your mileage by 10 per cent a week by adding a few short runs to determine if the increased load on your legs improves your splits. Keep in mind additional mileage requires more maintenance, so don’t forget to focus on good recovery from every session even if the runs are short.
Running off the bike
Preparing for the specificity of running off the bike in a triathlon is imperative for a great run split. Many athletes with a strong run background find that transitioning off the bike hobbles their speedy running legs until they train to run off the bike. Adding the following workout should improve your bike to run performance.
Adjust the distance of each interval to reflect the length of your event and ensure the race pace efforts are realistic. The included workout is long enough for sprint to Olympic distance. For half iron distance races or longer you should double the distance of each round of intervals (10 km on the bike and 2 km for the run).
Rebounding from a run layoff can seem daunting at the beginning but if you implement these running tips you should come back to form quickly. Keep at it and you will find your stride again. As professional Canadian marathoner Eric Gillis once tweeted: “If runnin’ is suckin’, run some more, it’ll come around – always does.” Three-time Xterra world champion Melanie McQuaid is also a coach based in Victoria.