Base building isn’t sexy. Some find it downright boring. However, those who build their base before beginning race-specific training end up healthier and performing better when it counts. Here are some tried-and-true ways to build your base: Gradually increase total weekly volume Gradually increase long run length Gradually introduce intensity Begin strength training now Weekly Volume Focus on gradually increasing volume (time and distance) as the year progresses.
It is easy to look at the sport of triathlon and think of it as three separate sports combined into one event. But if you define “triathlon” as a single sport of its own, than I believe that one’s relative success in the sport is significantly correlated to the ability to balance the three disciplines, both in training and racing. And when I say ‘balance’, I do not necessarily mean giving equal weight (or shall we say, training stress) to each sport, but rather giving special attention to areas of needed improvement while keeping consistently moving with all three disciplines.
Strength training plays a valuable role in my training and racing program. I use it differently throughout the year and for different purposes. During base training and/or down time from running, I will prioritize strength work. After a long season of races when I scale back my running a bit, some strength workouts even become the primary workout of the day for me. Often times, runners fear the weight room or shy away from anything but high-repetition/low-weight body movements as they don’t want to “get bulky” by putting on unnecessary amounts of muscle weight.
I was in the jungle in Hawaii running the HURT 100 mile Endurance Run in 2014, climbing another endless and slippery root-strewn peak when I began to panic. I still had 40 miles to go to complete the 100 mile race. It seemed impossible. I’d gone 60 miles through one of the most notoriously technical 100 mile endurance races in the USA and at that moment I thought there was no way I could continue at that pace.
Pilates has been a part of my training for a dozen years, and it has been a perfect complement to my running. When I began practicing Pilates in 2003 my core was weak, I was inflexible, and I quite was uncoordinated with certain exercises. After some concerted effort, the neuromuscular aspect of Pilates training – thinking about each movement and coordinating breath –vastly improved my body awareness, coordination and balance. I attribute much of the core strength that I now have to regular Pilates work.
What hills are you working to climb? Comment below to tell us what you’re conquering this month
Nate Helming of Helming Athletics gives tips to acheive better pushup form in order to help running form. Nate is a coach for endurance athletes, and can often be found coaching at San Francisco Crossfit. For more tips check him out on Instagram & Twitter: @NateHelming
Spring races are hard to get ready for when Winter lingers and impacts your training. And there is only so much treadmill time we can take, right? Even in the worst of external conditions there is a way to continue training and be ready to PR early in the season. Some of these will be no-brainers for you, while others may seem really out there. Trust me though when I say they have all been tried and tested and found to be critical to successful Winter training.
It is a new year. I did pretty good through the holidays, and managed to stay in descent shape. With the New Year comes my new race calendar. Several of the other Altra employees are going to run the Buffalo Run on Antelope island on March 23rd. So I decided to join them, as this is one of my favorite races. March 23rd in Utah can have a wide range of weather, from snowy and cold to comfortably warm with dry trails.
Many of us are feeling the cold, unforgiving winter conditions that tempt us to stay inside. While staying warm and cozy in the comfort of your own home seems appealing, it’s negatively affecting necessary training time to prime you for the spring and summer finish lines! We never want you to stop running, but believe there are great alternate activities to help accentuate your run during the winter months. The activities below will help you overcome the dull, dreary winter months and keep you prepared for your first spring race!
Question 1: Why is it important to have a training plan to prepare you for your race or event? Responses: @runbanshee: Focused training with a direction and measurable goals is important to success and motivation. @kk_skora: Proper planning prevents piss poor performance. @roberekson: A training plan (even a loose one) keeps me focused and provides something I can measure myself against as I prepare for an event. @ultracraig: Keeps you focused and on task.
Winter has arrived! The days are shorter and the temperature has turned from cool to cold. No matter where you live, you’ve likely felt these changes. Changes in weather means changes in your regular running routine. Whether you’re adding more layers or running at a different time of day, we all make some changes. Here are some tips that can help make your winter run comfortable and effective! Tips for Winter Running Layer Up: Running in colder temps can affect overall comfort.
Winter’s elements often throw a wrench in our outdoor training plans to prepare for spring races. Icy roads and cold temperatures provide excuses to skip a run or wait for better conditions. Fortunately, with today’s innovative treadmill technologies, you can train indoors and run the exact same route you would outside—inside! With features like iFit® Technology, incline and decline training and console displays that keep track of every aspect of your workout—indoor training has never been more effective and appealing.
Earlier this week after my strength training class, I had a gentlemen ask me “does lifting weights really help my running?” Umm… YES!! Some people often shy away from strength training out of a fear it will make them bulk up. Others are intimidated by going to a gym. But for many people, the reason is more simple… They know one hour of intense cardio exercise burns more calories than one hour of strength training.
Many have questioned the validity of hill training as a component of a distance running program. In fact, hill training has inherited a bad rap over the last decade or two due to certain “experts” claiming that the benefits are unproven and that the risk of injury is too great. However, recent findings assert that hill training is more important than ever. Plenty of research suggests hill training is not only a component of a successful training program, but is a vital and essential part of nearly all elite distance runners’ training programs.
For nearly all of us, running is a recreational activity we do to keep ourselves healthy, happy and sane. However, it requires us to set aside time out of our busy schedule. While schedules vary from person to person, there is one constant for everyone. There are 24-hours in a day. How you choose to spend those hours and fit in running will depend on two things; how important running is to you and what kind of running goals you set for yourself.