Good Tips on Barefoot Running
I’m not running barefoot on pavement, yet, but a lot of people are thinking it’s a good idea, including Chris McDougal, author of Born To Run, as well as some dude I saw on the path the other day. Fore-foot running is definitely key, I think, and your calves will be sore for awhile. I wouldn’t recommend going right out and running barefoot on pavement. Try some sprints on the grass first to see what you are supposed to feel like when you run.
This is from Chris at Conditioning Research:
http://conditioningresearch.blogspot.com/2010/01/more-on-barefoot-running.html
Triathlon Tip – Be Strong at the End
One thing that many triathletes struggle with is going way too hard on the swim or the bike leg, or both. They are then forced to walk the last half of a given triathlon.
It’s a tough lesson to learn, but if you learn it early, you will finish well ahead of many of those who blow past you in the early miles of the bike. You can ruin your entire race by swimming to hard. You can ruin your race by biking too hard over the first half of the ride.
You have to throw your ego out the window in order to be successful at triathlon. It’s hard to maintain your composure and ride at your pace/heart rate/wattage when your are being passed by seemingly everyone over the first half of the bike.
However, if you ride within your capabilities, not above, and save your energy for the run, you will be in for a big surprise. Usually over the last miles of the bike leg, you will start passing all of those people back who went by you earlier.
Also, if you are prepared and have ridden within yourself, your run is going to be much more enjoyable, and sometimes even fun. You will find that the race that had seemingly passed you by starts coming back to you.
Being strong on the run also gives you a psychological boost because you start passing a massive amount of racers who are physically and mentally spent. You get a big boost of confidence when you are running right by so many folks, and you often will get cheered on by both athletes and spectators for being so strong so late in the race.
So, if you want to be successful, especially in your first few races, make sure you save a lot of energy for the run. You will be happy you did. I guarantee that if you wait until the run to let it all hang out, you will have a good race relative to your capability. You also might even beat many more experienced triathletes who have simply gone way too hard too early in the race.
Give it a shot and let me know how it turns out. Remember, as in all things, be strong at the end!
Vibram Five Fingers
I so lust after these shoes! I will have some soon! Apparently, Tim Ferris, along with many others, have seen the light as well. Also, see my paleo pal Keith’s review of the Vibram Five Fingers
http://www.fourhourworkweek.com/blog/2009/05/07/vibram-five-fingers-shoes/
http://theorytopractice.wordpress.com/2009/03/12/of-vibrams-and-fossil-records/
Gear Review: Triathlon Specific Running Shoes — Zoot Ultra TT 2.0
Editor’s Note: This is a guest post by Ironman triathlete Jerry Cody. Jerry and I trained and raced for many triathlons together, including Ironman Florida in 2008 where he knocked down a 10:32. You can visit him at http://codys-tri-blog.blogspot.com.
I have been running for a number of years and like most runners I have tried a number shoes. I’m in my fifth year of triathlon now and I have a pretty good idea of what works for me. I run anywhere from 10 miles a week for short course and as much as 50 miles a week when training for a marathon or Ironman.
I am a forefoot runner, which means I run mostly on the balls of my feet. There are a number of theories about how to run more efficiently, but for me, this is simply how I have always run and I am not sure I could change that if I wanted to. Over the years, I have noticed how running shoes tend to have a lot of cushioning in the heel, but for me, that seems to be a waste due to my forefoot style of running.
I have used ASICS DS Trainers for the past two years and I really cannot say I have any complaints. They worked so well for me that I would buy two pair online when they were on sale and slide them on day 1 and have no problems at all on a long run of 10 miles or more. So you may ask … If the DS Trainers work so well for you, why change? Great question, maybe a combination of curiosity, desire for something different and new or just plain bored with the DS trainer. Whatever the reason, I started looking at various shoes on the market that are supposed to be designed for forefoot runners. I looked at the Newtons, Nike Free and the Zoot Ultra TT 2.0
I decided to give the Zoots a try because they are pretty unique and a little more affordable, selling at about $120 a pair on sale. The site I ordered from recommended ordering the shoes a 1/2 size up, so I ordered a 9.5. However, this turned out to be bad advice and I had to return them for my normal size of a 9.
When my shoes arrived in the mail, my first impression of the shoe when I picked it up was wow! cool looking and super light, the heel of the shoe was not massively built up and the forefoot area bent upward easier then any other shoe I had tried to date. Sliding them on I noticed some of the finer points of the shoe.
Zoot Ultra TT 2.0
The shoe was designed specifically for triathletes incorporating features like quick laces built right into the shoe, a hole in the tongue and the heel to allow you to slide your fingers in and pull the shoe on quickly in transition and microfiber lining allowing the shoe to be worn barefoot and to drain water away.
According to Zoot, other shoes can gain as much as 30 percent more weight due to water retention. I always like to test a shoe by first taking a long walk. During my walk, I got a slight rub in the toe box but by the end of the walk it was worked out and not really causing me any issues.
I also have wide feet in this area so that was not much of a surprise for me. My left heel was rubbing but my right was not, guess I have strange feet, either way a little body glide in that area and that problem was solved. Running on the shoe felt very different than any other shoe, very light and you could feel the ground much more similar to running in flats or barefoot.
Picking up the pace I noticed my foot really stuck to the inside of the shoe and I felt the shoe provided me a better snap as my foot touch the ground and pulled through. I ran 5 miles in them and my first impression was good, maybe 4 out of 5 stars provided a 5 is a perfect shoe.
In summary, this shoe is clearly designed for triathletes who want to get the most out of their equipment. I would recommend using the shoe for shorter triathlons up to the 1/2 Iron distance as well as alternating the shoe with another shoe type on training days. As with most things, don’t expect anything too dramatic from a different shoe, but you may just shave a second or two off your run time and that can be the difference between 1st and 3rd place in a sprint distance triathlon.
Jerry crossing the line at Ironman Florida 2008.
Jerry Cody lives in Durham, North Carolina. If you are in Kona in the next few years, be sure to look Jerry up, because he will likely be racing. 
The Iron War – Dave Scott versus Mark Allen, 1989
I recently finished a book review that will appear at some point in Endurance Magazine. The book, Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You
As far as the book, I will have to wait until the review appears in Endurance, but will post a link here if one is available. Allen wrote the book with his guru, Brant Secunda. The foreword was written by Stephen Covey, author of The 7 Habits of Highly Effective People
So if you like Ironman triathlon, spiritual and mental exercise, and personal development, it would probably be a good read for you. Enjoy the video! What an unbelievable effort!
Be Wary of Over-Engineered Running Shoes
In the bookstore the other day, I was reading an article in the new edition of Triathlete Magazine about the hazards of over-engineered running shoes. The article, which I can’t find online anywhere, was written by Matt Fitzgerald and it discussed the trends of running injuries over the years, since running became big in the 1970s. Essentially, even with today’s “technology” in running shoes, injuries from running have not gotten any better.
One of the best and most insightful triathlon bloggers, Chuckie V, was quoted in the article and he recounted his experiences of dropping “stability” running shoes for the lightest and most comfortable trainers he could find. He proceeded to do all of his running in those shoes and his chronic running injuries disappeared. I think he mentioned that as his foot got stronger and started working the way in which it was designed, his foot actually shrank some because your arches naturally rise.
I have had similar a similar experience. When I first start running about six years ago, I was about 50 pounds overweight. Everything I read or heard said big guys are supposed to wear the biggest, beefiest motion control shoes there are. I tried these for awhile, was hurt most of the time, and lumbered through runs looking like I had a pair or bricks strapped to my feet.
Of course, I was still running incorrectly as well, so I was doubly screwed. Once I adopted the principles in Chi Running, the Pose Method, etc., and applied them to my running form, my pains and injuries were reduced after about a week of adaptation. See my article, Improve Your Running in Five Minutes, for more information on that.
It wasn’t until about six months later that I finally woke up and tried the most neutral, cushiony shoes I could find. I haven’t had any injuries since, despite me being larger than your average runner. I have also noticed that since I started wearing the minimum in footwear that I could get away with, my feet are stronger and they are indeed smaller. I used to be a 12, now I’m an 11.5.
This is where most running shoes belong!
I’m not saying you should rush right and buy some Nike Frees and start hitting the pavement. What I am suggesting is that you pay attention to how your feet hit the ground at all times when your running. Pay attention to how your feet react to the shoes you are currently wearing. Start slowly changing your form to more of a forward lean from the ankles, a quick cadence, and a mid-foot strike beneath your hips. You will more than likely find that a switch to a lighter shoe will be much more comfortable.
Once you feel like you are totally adapted, I would consider switching to a shoe with a very flat heel. Personally, because I need widths, I wear New Balance. I have the official “Chi Running” model, which was designed with the help of the book’s author, ultrarunner Danny Dreyer. Rather than having the padding on the heel, which is what you need when you are heel-striker (shame on you), these have the padding on the mid-foot. Actually, these shoes help you hit on the mid-foot, so it would help you adapt quicker to mid-foot striking.
At any rate, if you having problems with your current shoes, or if you have frequent injuries, consider trying a more cushiony, neutral shoe for some of your shorter runs and see what happens. Try doing some sprints in bare feet on a grass field to give your feet a reminder on how they are supposed to operate. Believe me, they will appreciate it!
One guy in the Triathlete Magazine article, recommended going to a reputable running shoe store, trying on several different pairs, and choosing the shoes that you feel are the absolute most comfortable . Not a bad strategy at all!
What to Expect on a Group Bike Ride — Group Cycling Etiquette
It is getting warm enough now for most people to start cranking up the triathlon training. Part of this routine, for me anyway, has always been the once- or twice-weekly group rides from Inside-Out Sports in Cary, N.C.
The are two rides that leave from the shop at 6 on Tuesdays and Thursdays. The A-rides average 22-plus for 30 miles around and through the outskirts of Cary. The B-ride is usually 19-21, so it’s a pretty fast ride. Other rides I have done from bike shops in the area, including Cycling Spoken Here and The Spin Cycle in Cary. The B-rides on these I believe were held to 18 mph, which is perfect for this time of the year. One local shop offers a ride on Sunday mornings that is huge! I think I’ve seen as many as 50 riders on that one.
Check around in your area for bike or triathlon shops. Most offer group rides leaving right from their stores. It makes it mighty convenient for them to sell you bikes, helmets, cycling shoes, tubes, etc., when they do that sort of thing, so it behooves them to make sure the ride is fun and safe.
Anyway, over the years I usually have done one or two fast group rides per week. This, along with one long-ride on the weekends, was essentially my cycling training. I have picked up some tips that I share below on etiquette for riding in a group. Many folks are nervous about group riding because of the close proximity to the other riders. You have to pay attention and you count on your fellow riders to do their part in keeping everyone upright.
In no particular order, below are some tips on how to ride in a group setting. Etiquette, I have found, is usually consistent from group to group on organized rides. But there are group specific gestures and signals, as well, so be sure to pay attention to the ride leader for instruction. Someone is usually designated the ride leader before the ride starts.
There is usually an “A” ride, a “B” ride, and sometimes even a “C” ride. Don’t hesitate to ask either the ride leaders or any of your fellow riders about speeds of groups, skill of riders, etc., as this will vary somewhat.
Here are my tips. If I have forgotten any that you think are relevant, please leave them in Comments.
- Ride in a group that is appropriate for your cycling ability. For instance, if you typically average 16 mph on a training ride, chances are good you will be in either a “C” or a “B” ride. Expect “A” rides to be 20 mph plus. Each bike shop will vary and will let you know beforehand.
- If you are a triathlete and you are going on a group ride with a bunch of road cyclists, typically you will be expected to ride upright, on your bullhorns, rather than down in the aero position. If you are fortunate enough to have a triathlon shop in your town, everyone will likely ride in the aero position. This is nice because it allows you to spend time riding the way you would in actual triathlon. If you happen to have just a road bike, you are still more than welcome to ride with triathletes! Some groups don’t care one way or another, but you should meet the expectation, as some riders get nervous when they don’t know you or your ability to ride. If you tend to weave when you are in the aero position by yourself, it’s best not to try it in a group setting.
- If you are new to the group, just start off easy kind of in the middle of the pack. If you have never ridden with other people before, you will find it much easier to ride in the draft of the riders in front of you. The riders on the front and a few rows back are generally the stronger riders in the group and will maintain the pace, usually, while taking the brunt of the wind. Thus, the group travels much faster as a whole than you would by yourself.
- For your first group ride, stay in the draft the whole way. Do not take any pulls on the front unless you are quite confident in your ability to stay with the group for the duration of the ride. Trust me, when you are barely hanging on at mile 25 of a 30 mile group ride, you will thank me.
- As such, always have directions for your first ride with a particular group. Getting dropped and getting lost, which I’ve done several times, is not fun! I always carry a cell phone and an ID with me regardless of where or with whom I’m riding.
- When you ride behind another rider, the rider in front is expected to let the rider behind know if there are hazards ahead. For example, if I’m in front of you and I see a hole in the road ahead, I would point at it and yell, “Hole!”
- Another gesture that is used often yelled by whomever is on the ball is “Car up!” This indicates that a vehicle is coming from ahead. “Car back!” would be if a car is coming from behind. “Passing” is when one a vehicle is trying to pass the entire group. There is no rule about how many times things are yelled out, so don’t be shy. “Gravel!” is another phrase you hear yelled a lot at intersections, as usually there is debris at intersections and taking a turn on loose gravel can be very tricky.
- Only point out truly hazardous things. Some riders point out every little thing. Then, when something like a big rock or a pot hole that needs to be avoided comes along, nobody is really paying attention anymore.
- When turning right, most people just point to the right. When turning left, you can either make an “L” shape with your left hand, or just point left. Either way, the key is to let people behind you know that a turn is coming up.
- When coming to a stop, just put your hand out behind you and call out, “Stopping.” When the group is slowing, just call out “Slowing.” Most of the things are common sense, so just use your best judgment. No one is going to get mad at you as long as you let them know what you are doing.
- When you are in front of another rider and you want to move over and drop back, always move to your left. Never drop back on the right, ever. You might see some people try it from time to time, especially if you are riding two by two, and the guy on the right decides to just to “slide” to the right to come back, but it’s better for him to move two places to the left, then drop back. That way, everyone can plainly see what you are doing.
- You will likely either be riding as a group in one line or two. On busy roads, groups will usually ride one abreast. On more desolate roads without a lot of traffic or congestion, it is usually two abreast. At other times, you may ride in a pace line, but this is usually done on “A” rides and requires quite a lot of riding skill on the part of the entire group for it to work effectively.
- Don’t worry if you get dropped. Some groups, especially “C” type rides, have “No drop” rules. So, just keep going and you will probably catch up to someone at an intersection. Believe me, everyone gets dropped, even seasoned riders. Some days are better than others!
- In case you have a flat, make sure you’re prepared with a tube and either a small pump or a CO2 cartridge and a connector. Even though the rides are usually only 30 miles or so, you still have flats.
- If you do hear your tube pop, just stay calm and gradually slow down using the brakes of the tire that is still inflated. Easier said than done! Once you are safely on the side of the road, then start assessing the damage. Usually, somebody in the group will stop with you. This is especially true if you ask. Often riders will check to make sure you have everything you need to change the tire. If you are less than spectacular at changing a tire (shame on you), some kind soul might stay behind with you to help you change it.
- As I mentioned above, conserve energy until you have about five miles left. Groups tend to get faster as the ride goes along. On the Inside-Out ride that I do, we cruise about five miles at conversational pace. We then hit it hard for 20 miles, then we cruise back in for five. Each ride is different. On some rides I have done, it’s a sprint right back to the store.
- Have fun! Although you are probably a bit nervous, especially if it is your first time riding in a group situation, just remember that everyone is out there to have fun. Other riders will be happy to let you know everything they can about the ride, what they are training for, etc., so you are sure to make some new friends along the way!
The Triathlon Song
I first saw the video below over at Chuckie V’s blog. This is a pretty good summation of some of the sights you will see on race day if you are new to the sport. Enjoy!
Chuckie V’s blog, by the way, is quite excellent. It is veritable treasure trove of training knowledge, and it’s all free. He is triathlon coach, former Ironman champ, and rode with Lance Armstrong on the U.S. Postal Cycling Team. He’s also hiked the Pacific Coast Trail solo twice. So, yeah, he’s been around a bit. His ideas on nutrition are also spot on!
You Have No Idea How Hard This Is
Meet Valery Fedorenko. This is simply unbelievable. That is 130 pounds, people!
Improve Your Running By Jumping Rope!
Check out the video below of me performing single-leg jumps with a jump rope. Jumping rope, and in particular single-leg jumping, is very helpful for building explosive leg strength and for correcting muscle imbalances in your legs. For example, when I first started doing these, I could comfortably do about five on my right leg, but only about two jumps on my left! As you can image, this was a bit disconcerting. Here I was, running 25-30 miles a week with one leg much stronger than the other!
This idea is not original, but doing this is particularly helpful for runners. I first learned of this from Tim Luchinske at his excellent blog, Jog Hard. He has a video there as well of him doing the same drill, and he is much better at this than me, not to mention an hour faster at last check in the marathon (3:30 to 2:30, or something ridiculous like that). I’ll let you draw your own inferences of there being a correlation.
After practicing this periodically over a few weeks, I was able to get both of my legs balanced and do it around 15-20 times with each leg. This exercise works all kinds of stabilizer muscles in your core as well! You will also notice my minimalist Chuck Taylors. In my opinion, people wear shoes that are way too over-corrective when strength/functional training. This is for a future post, but you should not wear running shoes while doing anything other than running! Don’t go to the gym and lift weights in running shoes, people! You are not getting the full range of motion in your calves and achilles and these, along with soleus, will stiffen and shorten, reducing the amount snap you get from them working in conjunction.
Tim’s protocol is below:
The first time you jump rope you should do:
Both Legs: ~30 jumps
Left Leg: ~15 jumps
Right leg: ~15 jumps
Build very gradually from there by doing 2 sessions per week and adding ~10 jumps per week.
Much more to come in the future on my opinions on footwear. Hear this, less is better! Anything with a flat bottom will make your feet stronger. Anything with a sloped sole, especially with a high heel, from tennis shoes to dress shoes, will make them weaker and not function like they were intended!
