Triathlon and running coaching for all abilities

Mike, Trevor and Colin will post a 'training tip' every week for all athletes to share below.

Enjoy the journey...

1. Running downhill is an art, here are a few pointers to help you do it in style...

Land on your forefoot to give you more control.
To accelerate, lean backwards slightly
Lets the arms swing naturally to the side to maintain balance
Enjoy the thrill of running fast!

2. Resistance training works. There are many forms of this depending on the time of year and where you live. Whether it be running in snow, muddy cross country, sand dunes in desert climates or in cities hills will do, and if no hills, stair climbing or even adding weighted vests.

Why? Our bodies are lazy and will always try and find the easiest route. To keep progressing and get stronger you have to add stress to the load from time to time & use the seasons to your advantage.

3. Run ‘form’ is a long term goal that starts with small changes;

Look forward
Slight forward lean
Feet landing beneath you on the mid - fore-foot
Avoid crossing the centre line of your body with your arms
Use your arm swing to drive your legs
Use drills to accelerate the learned process
And remember, mastery takes time, patience and plenty of perfect practice!

4. Injured? There are plenty of alternatives to running that will help maintain your aerobic fitness in a non impact way. Try the below:

Aqua-Jogging, start in the deep end of the pool and simply run, to keep afloat you will be forced to have a slight forward lean and drive your arms, accentuating good running form.

Eliptical trainer, this is a smoother apparatus than your general cross trainer and reduces the chances of any jarring.

Swim! Swimming is fantastic cross training and the aerobic benefits will spill over to your run fitness. Remember, if you have a lower leg injury try to avoid pushing off the wall!

Stretching, whilst there is no direct aerobic impact, stretching helps maintain our stride length and reduce the risk of future injury. Consistency is king.

Cycling is another great source of cross training. Just make sure your bike is set up correctly so you are not under / over reaching. Cycling is also beneficial to build strength in areas to reduce further chance of injury.

Its no wonder why runners often get the triathlon bug!

5. Make stretching part of your routine, not just something you do when you feel sore. Stretching not only helps your range of movement and improves your efficiency it reduces the chances of injury.

6. Stair climbing, a great way to build strength. Particularly if you live in a city and there are no hills near you!

7. You have a training plan, however do you have a plan for your RACE.
After months of training your whole race day experience can be a disaster if you have not planned it.
- You need to consider where the start and finish are in relation to your accommodation. You do not need a long hike before or after the event.
- You need to have used ALL your kit and nutrition weeks before the event. So, you know it works for you on your big day.

8. Keep an element of speed in your programme. It can be as little as 6 x 30sec efforts within a longer run. This helps maintain leg speed and when you are adding more speed to your programme the muscles are more conditioned to deal with what is to come reducing the chance of injury and making the adaption easier.

9. Change shoes often, but don’t swap between different shoes. This is especially important if you wear a very protective shoe, such as something with a lot of cushioning or motion control. Shoes wear down, like anything, and any small change in biomechanics can cause issues. For example, any extra wear down to the outside of your shoe can be just enough to put extra strain on certain muscles.

10. The mental element of running and triathlon is often over looked. Practice visualisation, engaging your mind when the going gets tough and getting into that relaxed ‘flow state’. Its often the mind that gives up before the legs.

11. Practice doesn´t make prefect...Prefect practice makes prefect.

12. Accept what you can NOT change..Change what you can NOT accept..

13. Be comfort by being uncomfortable