January 23rd, 2012 — Nutrition and Health, Swim Bike Run, Triathlon Tips
Preventing Injuries when Running
Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that you can prevent injuries while you are running:
1 – Make sure that you are changing your shoes often, and never cut costs in the area of your running shoes. When you are in doubt about the condition of your running shoes, recycle them or throw them out, just do not plan on going running in them again. Unless you are running 10 miles a week on average, six months is far too long for you to keep a pair of shoes. You should always err on the side of safety, replacing your shoes rather than trying to get bonus miles out of them.
2 – Keep two pairs or more in rotation, especially if you are running on consecutive days. Keep running shoes that are intended specifically for running and never wear them for any other purpose or you will zap their cushioning prematurely, shortening their lifespan.
3 – Determine the type of runner that you are, and use this information for the right purposes. You might be a neutral runner, a pronator, a supinator, or a mix of different types. Make sure that you are buying running shoes that specifically match up with the type of runner that you are. You can get help from a podiatrist or a good sports medicine clinic as they will be able to provide you with information on what running shoes will be specifically well suited to meet your unique biomechanical needs.
4 – Add over-the-counter cushion inserts in order to add more arch support and more cushioning to your running shoes so that they are more comfortable and easier for you to run in.
5 – Run on trails whenever it is possible, and your legs will certainly thank you for the much softer and more comfortable surface. It will help your dexterity to have to dodge rocks, roots and twigs along the way as well.
6 – On days where you are feeling achy, skip the track or the trails in favor of either a rest for a few days or a run in the pool instead.
7 – Make sure that you are always warming up and regularly stretching to keep your body adequately warmed up and your muscles properly limber and flexible. It is crucial that you ease into any effort when running or during the other triathlon sport events as well. This tip is not only helpful for running in a triathlon then, but also cycling and swimming in a triathlon as well.
Photo Credits: Roberto Berlim
Originally posted 2009-09-25 03:10:37. Republished by Blog Post Promoter
Related Posts -
A 10k Training Program Which Works So, you have signed up for your first 10k race. You are nervous about how you will perform in the race. This is understandable. This is why you are looking for the best 10k training program to get started the right way. The good news is there have been a...... -
Attain Victory with the Right Triathlon Gear pt 2 ... Continued from Attain Victory with the Right Triathlon Gear pt 1: The seat tubes have steeper angles and they allow for more of the leg muscles to be contributing to the pedaling force. Since more body muscles are being engaged, there is less strain being placed on each individual...... -
Running in a Triathlon Triathletes have a bigger challenge than just the cyclist, the swimmer or the runner since they have to compete in all three sports consecutively. Very often, an athlete will excel at one or two parts of the competition but have room for improvement in the third, and this will very...... -
Good Advice on Running for Beginners Running is a sport which is easy to get in to. You do not need a lot of specialized equipment to get started. Running for beginners only requires a good pair of shoes and some good advice. This way you can get started off the right way. The most important...... -
Finding the Beginner Triathlon Right for You As more people discover the triathlon, there is more pressure to create easier competitions. One of the events which are becoming more common is the beginner triathlon. Quite often this is an event which is held at the same time as other more intense races. This creates unique opportunities which......
Online Stores
October 10th, 2011 — Triathlon Tips, Triathlon Training
Determine What Your Goals Are
Figure out how long you want your first triathlon to be. How you start your training for your first triathlon will depend largely upon you and what shape you are in. Do you want to do a half sprint, a full sprint, or an Olympic triathlon? We will start slightly ambitious and go for a sprint length triathlon. Doing a 15 mile will allow you to test yourself, help you familiarize with the transition areas, and allow you to test your equipment.
Starting out
Obviously you are not going to be able to just walk out of your house and start running for five miles, or swim a half mile. You would spend yourself, not to mention possibly damaging your joints. You have to work into things, so you ease into it. Begin with a walk / run program. There are many websites out there with programs for this, and they are effective at getting you running in weeks. If you are overweight you may want to start out with riding a bike and losing a bit of weight before attempting jogging or running. Your joints will be grateful to you. Something else you can start out with is high rep strength training.
- Never increase your training duration or distance more than ten percent over the previous week.
- Always have one week a month be a rest week of sorts. This is extremely important.
- Try to train for your single event three to four times a week.
Focus on either bicycling or running for between two to six months to build your aerobic capabilities. Once you have done one for the range given, then move to the other. Do not attempt to do two or even all three until you are in the kind of shape that will allow for it without hurting yourself.
Plan for swimming, running, and biking
Once you have yourself built up and ready from your previous training regimen, it will be time to train for all three sports at once. In general for a sprint triathlon, you will only have need to train two times a week in each of the three sports. That equates to six days with one rest day. You could also have one day where you do two of the three events, and then the next four days you only train for one. Then you can have 2 days off a week.
Thirteen weeks to race day
Despite what you might think you can lose weight in a weight lifting routine if you keep it serious and do not slack off. It would need to be a high rep / low weight routine so that you do not bulk up. Combine this with your jog routine. It will also help build bone density, and strengthen your joints. At first all of this exercise will leave you sore. After a few months you will feel better, you will be less sore, and you will have more energy.
Photo Credits: Photo Mojo
Originally posted 2009-10-13 03:03:50. Republished by Blog Post Promoter
Related Posts -
Training for Triathlon Races the Right Way Triathlon races are among the most challenging things people will do in their lifetime. This is true no matter what your athletic level is. This is because you challenge your body to stand up to the abuse from three different sports back to back. Racing in one of the sports...... -
Triathlon Training: Distances Goals are exceptional to have, but you should only be setting goals that are truly realistic. If you are setting training goals that are well beyond your capabilities, then you are going to end up getting hurt and failing as a result. With this in mind, keep it in mind...... -
Keeping a Triathlon Schedule to Improve Performance When training for a triathlon, it has been proven a good triathlon schedule will help you to improve your performance. This is because you will be able to create a good training plan and make sure you are able to stick to your plan. You can decide on which days...... -
Your Triathlon Training Schedule The most important part of your triathlon training schedule will happen in the planning phase. It is important that your plan is well thought out and the time table is well defined for your training schedule to work well. Those who are training for a triathlon must begin their training...... -
Triathlon Newbies Should Consider These 4 Tips Are you thinking about joining a triathlon competition? If you have enjoyed athleticism in the past or are involved in endurance sports and are interested in joining a triathlon, the first step is to know exactly how to approach your triathlon training. Training correctly is very important when it comes......
Online Stores