Yes I realize it might seem too hot to run outside right now, but the topic of running is our third installment in our series highlighting each segment of triathlon. This is the point of the race when you can give a sigh of relief knowing it's the last thing you have to do before crossing the finish line. Just one foot in front of the other over and over....and over and over...and over and over...Oh wait, maybe you shouldn't relax at this point, you still have a long way to go. Fear not, we're here to help you run your best (or at the very least, most tolerable) triathlon run yet! All you need to do is get out and run-- "Run, Forrest! Run!"-- keeping in mind the following tips.
1. Slow down your runs! The majority of our runs each week should be at an easy, buzz word "aerobic", pace. This is a conversational pace so feel free to talk politics with your bestie running friend as the time ticks by. Why be so easy on yourself when triathlon is such a brutal sport? You need to improve your aerobic base fitness-- meaning you need to learn how to "just keep running", to be the little engine that could, to be the energizer bunny that just keeps going and going.....You need a big engine to enjoy running and easy running is the way to build your engine.
2. Run more often! The benefits of this are twofold: 1. you will continue to improve your base fitness and 2. you'll become a more efficient runner (aka your body knows how to move when running). Believe it or not our body has a short attention span. If you want to run well, you need to run often so your body doesn't forget how to run well. How do you add more running in to your already busy life?? If you are already running 2-3 times a week, add in another 10-30 minute run (you can sneak it in after a bike ride or swim for a good triathlon simulation workout).
3. Add in a day of intensity! "What you talking about Willis?? You told us to slow down!" Yes, yes I know. Most people run in this gray area of too fast to be considered a true easy day, but too slow to be considered speed work. To run at your best, you need to add one day where your really push yourself. And I mean really push yourself, not "I think I'm sweating I must be working out". You can either use perceived exertion of effort on a scale from 1-10--you'll want to push yourself in the 7-9 range on your intense day. If you're using heart rate zones train at your anaerobic threshold--fancy buzz word alert! However, the point is to get out there and get your butt moving faster than you normally would move.
If you REALLY want to learn how to run your best, join our Triathlon Training Program kicking off at our information session June 14th. The best coaches around will help you swim, bike, and run your best yet.
By Coach Siobhan Maize