Running and triathlon tips
I am sure you have all heard the saying 'If you run for long enough you will get injured'. However there are a few things we can either change or introduce to our running schedules, which will make a huge difference. I have also included a few tips, which will make running a little more comfortable.
- Start gradually and train gently.
- Make sure you have the correct running shoes and running clothing. Stay away from cotton tees and ladies please don't underestimate the importance of a decent sports bra.
- Change your route. Don't run the same route in the same direction everyday. Because of the repetitive nature of your training this may cause delayed muscle soreness.
- Stretching should follow a gentle warm up e.g. a 5 min jog because warm muscles stretch better and are less likely to get injured.
- Always try and include a hill session in your training programme. This session will build up your speed, strength and increase your stamina. It is important to remember that only once you are able to run comfortably on the flat for about 30 minutes should you attempt the hills.
- Speed work is essential if you want to increase your PB. I you are running on a treadmill why not try the following session:
- Start with a 2 min warm up at a relaxed pace e.g. 8km/hour
- Increase your speed slightly for a minute e.g. 10km/hour
- Increase your speed slightly for a minute e.g. 12km/hour
- Increase your speed slightly for a minute e.g. 14km/hour
- Increase your speed slightly for a minute e.g. 16km/hour
- Decrease your speed and go back to step 1, 2min run at 8km/hour
- Repeat the programme (steps 1-6) three times. Try and do this twice a week and you will see a dramatic improvement in your speed. The most important thing to remember is that whatever your starting point is remember you must increase your speed slightly for 1 minute intervals in order for the session to be beneficial
- If you are prone to tight calf muscles, have the correct running shoes, tried all the stretches and nothing seems to work, why not try a pair of calf guards. We recommend 2XU graduated compression calf guards. You can wear them for both recovery and for during your training
- Bleeding nipples (men) try nip guards
- If your shoes are the correct size and you still seem to get blisters or black toe nails, try a 'lube' stick. Put it between your toes and spread it around the foot. I find Vaseline does the same job, however it stains your socks and there are runners out there who would prefer the 'lube' stick or 'body glide'.
- Remember, there is a time to run and a time to rest. Getting the balance is the difficult part. We are only a good as our recovery.
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