RUN

Jasper Blake is a former Ironman Canada Champion and recognized as a superb runner. Here are his run tips:

CROSS TRAIN

“Cross-country skiing is great cross training for triathletes. It is also a low to no impact sport and therefore can be performed for several hours without much risk helping add valuable endurance mileage. Classic skiing is a great substitute for running, too, because it uses similar muscle groups.”

PLYOMETRICS

Plyometrics are exercises that involve repeated rapid stretching and contracting of the muscles (jumping/ explosive movements). “Plyometrics can be included in gym/weight room sessions that you might already include in your program as well as during your regular running sessions after a suitable warm up,” says Blake. “It’s important to exercise caution when performing explosive movements though. Your warm up needs to be robust and you need to be technically proficient.”

MANAGE PERIPHERAL FATIGUE Peripheral fatigue is the inability to maintain a desired pace over long distances. “Long distance running, especially during a triathlon, is less about speed and more about your ability to maintain form and rhythm under increasing peripheral fatigue. It’s not uncommon to see pace times drop dramatically in the latter stages of the marathon in an ironman. Your heart and lungs are usually fine; it’s your ability to handle the ongoing impact load on increasingly tired muscles that will hold you back.” The answer? “Hills are a great way to work on your peripheral fitness. And that includes the downhill portion of the hill.”