Do you train and train but never seem to improve your running splits? If so, you’re not alone. Even if you’re a good runner, fatigue from hard efforts in the water and on the bike can slow you on the run. Here Brian Metzler shares five ways to change things up in training to stimulate better results. Read the article
2. Five Technique Drills for Better Running
There’s no such thing as perfect running form, but every triathlete can and should work regularly on improving his or her running technique. Why? Because it will make you faster, boost your running economy (the ability to run at a relatively low energy cost) and reduce your injury risk. Read the article
3. Running vs. Triathlon Running
Running after riding a bike is different from running on fresh legs. Prior activity makes you feel heavy-legged and uncoordinated when you start running. Nobody runs as fast after a hard bike ride as he or she does in a standalone run. But some triathletes lose less running performance off the bike than others. For this reason, the best runners are not always the best triathlon runners. Read the article
4. How to Nail the Ironman Marathon
The marathon is where Ironman dreams die. It is very difficult to run a strong marathon after riding 112 hard miles. In fact, it is seldom done. Matt Fitzgerald provides advice on running a successful marathon come Ironman race day. Read the article
Photo: Aaron Hersh
5. Three Running Workouts for the Treadmill
There are pros and cons to treadmill workouts. On the plus side, they can provide you with “instantaneous biofeedback,” says Eric Bean, professional triathlete and coach of the Fast Forward Triathlon Pro Development Team based in Chapel Hill, N.C. In other words, treadmill workouts allow you to “experiment with foot plant, body lean, and arm and leg mechanics,” he says, giving you feedback on how to make your stride as efficient as possible. And they can teach your body to run at a consistent pace, as you can’t subconsciously slow down on a treadmill like you can on the roads.
A treadmill workout can also be a good solution when it’s too dark or cold outside to run. And many age-groupers use the treadmill when they can’t leave the house because they have to keep an eye on the kids.
Here are three treadmill workouts—two from top coaches and one from an Ironman world champion—that can boost your run training. Always be sure to set your treadmill to at least a 1 percent grade, as this simulates running on the road. Read the article
Photo: John Segesta
6. Post-Run Foam Roller Exercises
When’s the most common time for athletes to start foam rolling? Typically once they start feeling pain. “Because of the slow onset of symptoms, many ignore the condition until the symptoms become chronic and permanent injury occurs,” says Matt Fontaine, D.C., of Potomac Physical Medicine in Alexandria, Va. Instead of waiting until you have to rehab, get ahead of the game with these three moves, which can help erase the miles off your legs by improving flexibility and keeping your muscles happy.
Read the article
7. The 30-20-10 Run Workout
When it comes to improving running fitness, every workout has its place in a training plan. Three miles of easy running does not elicit the same fitness gains as three miles of tempo or interval-paced running. One is not more important than the other, and all are necessary to elicit fitness gains. Even so, many triathletes still find themselves getting stuck in a rut of logging too much easy mileage, neglecting the more high–intensity efforts. If this sounds familiar, consider the results of a study published in the Journal of Applied Physiology that demonstrate the advantages of including harder workouts in your training regimen. Read the article
Photo: Scott Draper
8. The Truth About Treadmills
Have you ever heard that running on a flat treadmill is like running downhill? Here’s why: When we’re airborne in midstride, neither foot is in contact with the treadmill—no problem there. But as soon as the leading foot makes contact, the backward motion of the treadmill grabs the heel and—more quickly than road running—draws the forefoot onto the belt. This accelerated motion actually mimics running slightly downhill. It requires a higher level of anterior shin muscle strength, which is why many people get shin splints on treadmills (an easy way to avoid this is to increase the incline a few degrees). Read on to learn more about how treadmills can affect your stride. Read the article
9. Five Exercises to Bolster Your Running Form
While more running means better form and fitness, strength training can promote greater running efficiency. If you’re looking to put in more miles and avoid early fatigue, consider working this simple strength routine into your schedule two to three times per week.
Read the article
Illustration by Oliver Baker
10. Determining Your Long Training Run for Any Triathlon Distance
How far is far enough? This is the question that troubles most triathletes when it comes time to plan the long run in their training program. Coach Mario Fraioli provides an answer. Read the article
Photo: Nils Nilsen/XTERRA
Today (June 7) is Global Running Day! To celebrate, we’re sharing the 10 most popular training articles we’ve featured on Triathlete.com over the years. (See also: 12 Run Workouts For Global Running Day)