Entries Tagged as 'running'
When you run, take smaller strides
You’ve made it through the swim, and the bike, and now you’re running to the finish line. By now, your legs may be a bit fatigued from the bike. To help you get across the finish line, you need to save your legs. Here are some tips to help you:
In the same way that I explained that it is better to pedal faster on the bike, rather than slower, take a smaller stride when you’re running. A short stride allows you to use less of your leg muscles to push yourself forward.
Have you ever watched a race with two runners neck-and-neck coming up to the finish line? What usually [Read more →]
Running Tips for Guys for Sadie Hawkins
Today is leap year, our catch-up day, to keep our calendars synchronized — and it’s also the day when women can “catch” their man. The solar year is longer than 365 days, by about 5 or so more hours. Leap Year allows us to keep everything even, so we don’t end up celebrating Christmas in July — which did happen in ancient history and everything got mixed up.There is also a running race that commemorates leap year, also known as Sadie Hawkins Day. In the 1930s, women, spurred by early feminist stirrings, meant that girls can take the initiative in asking for a date, or a proposal for marriage. Sadie Hawkins, based on an American Folktale, was actually the the — not the prettiest girl — in the hills, who had to take put fate into her own hands and go after the man. Her father, Hekzebiah Hawkins, a prominent resident of Dogpatch, was even more worried about Sadie living at home for the rest of his life, so he decreed the first annual Sadie Hawkins Day.
The day involved a running race, in which unmarried boys were given a head start, followed by the release of girls who would pursue their dreams on foot. And whoever they caught had to marry them!
So guys, today, depending on your preferences, you can either run slow today… or if you don’t want to get caught, follow my tips on how to run faster.
Extreme Shaving?
I ran across this website. Interesting. And I thought this:
- 2.4 mi (3.8 km) Swim
- 112 mi (180 km) Run
- 26.2 mi (42.195 km) marathon Run
was an extreme sport.
What are the official rules for Triathlon?
According to Wikipedia, Traditionally, triathlon is an individual sport: each athlete is competing against the course and the clock for the best time. As such, athletes are not allowed to receive assistance from anyone else inside or outside the race, with the exception of race-sanctioned aid volunteers who distribute food and water on the course. This also means that team tactics, such as drafting, a cycling tactic in which several riders cluster closely to reduce the air resistance of the group, are not allowed.
This has begun to change with the introduction of triathlon into the Olympic Games. Many Olympic-distance races, including the Olympics themselves and ITU World Cup events, now allow drafting during the cycling stage. This change has [Read more →]
How much should I train for a triathlon? A training schedule
It’s spring, and it’s right before race season. Right now, you’re goal is to build fitness and endurance for the upcoming races. I’ll post a sample triathlon training schedule here that covers swimming, cycling, running, transition and core strength. Follow this schedule at least 8-10 weeks before your first race.
Let’s say you’re signed up for 2 triathlons this summer. Your triathlon training schedule should run 5 - 6 days per week, with one - two days off for rest – Friday is the best rest day, because if you race on Sunday, you’ve got a built-in day of rest already in your schedule. Here’s one way your triathlon-training schedule could look:
- Swim: 30 min 2 xs per week Mon/Wed: Focus on drills and stroke.
- Core: 2x per week, Mon/Wed: 15 reps lighter weight. [Read more →]
Triathlon Training and Distance Running
My buddy, Tony, is training for a half-marathon. He has built up to a 9-mile long run, and plans to run 12 miles in the next couple weeks. He wants to run fast for these runs, believing it will strengthen his lungs and prepare him for the day of the race. I completely understand Tony’s desire to build that speed as quickly as he can. But, here’s my advice to Tony, and it benefits anyone training for a triathlon or distance run, like a marathon. Running at run pace every time, for the entire time of his long runs will set him up for injury, and eliminate the race entirely. So, I created a training schedule for Tony, that I put at the end of this article. It’s important to keep these long training runs at about 80% of your normal pace speed. You can pick up the pace during a portion of the run, but not the entire time. So for example, if you plan on running an 8-minute mile, just run the longer stuff [Read more →]
What is a triathlon?
What is a Triathlon? A triathlon is an athletic event that includes swimming, running, and cycling. How long is the swim? How long is the bike? How long is the run? There are different lengths of triathlons:
How long is a Sprint Triathlon?
- ½ mile (750m) swim
- 12.4-mile (20Km) swim
- 3.1 mile (5km) run
How long is an Olympic Triathlon? [Read more →]
Is your core strong enough for the Triathlon?
Want a competitive edge? Start with a strong core. This does not take a long time to build (15 mins 3-5 days per week) - however, it’s one of the most overlooked components of triathlon training. Your core muscles are the focal point for all of the 3 main elements of the triathlon; swimming, cycling and running:
- Swim: Helps you maintain your body position in the water while you work your arms and legs together.
- Bike: More power to the pedals - it’s not just about the legs.
- Run: Keeps your posture aligned, to prevent back pain, maintain your balance, and improve your speed.
These “core muscles” are more than just your abdominal muscles: Think about what you feel when you’re cycling up steep hills on your bike - that’s the core. Your core is all those small muscles running along your spine, and the small muscles that connect to your hips, groin - giving your base the power to fully work your arms [Read more →]
Should I Pedal Fast or Slow?
What is the most efficient speed to pedal during triathlon?
Is it better to pedal slower or faster?
When I bike with my wife, she always keeps the bike in a harder gear, even when going up hill. I tell her to switch down to an easeir gear to make it easier, but she never listens. She’s pushing against more resistance with each pedal stroke, and tiring more of the muscle fibers in her legs to give her enough power to keep her going. But she’s not running a marathon after the bike ride — she’s more concerned about building muscles in her legs — so for her, it could make sense to pedal slower in a harder gear.
But if you’re biking in a triathlon, your goal is to save your legs for the marathon. Ironically, that means [Read more →]
