Improve Your Running In Five Minutes
Listen up people! Believe it or not, running is a skill that can be acquired. For whatever reason, most folks think that running well involves simply putting in the time and getting in decent cardiovascular shape. Running does involve putting in time in and it does involve getting fitter cardiovascularly. A lot of new runners, or joggers, or whatever, start out with improper form that can lead quickly to injury. Unfortunately, running “naturally” for many is fighting a losing battle with gravity, meaning their body weight is back and they are landing on their heels.
Again, running is a skill that you have to practice. You need to take your running technique as seriously as your swimming stroke or your golf swing. Running well requires proper form to take advantage of gravity. It requires a proper foot strike to prevent you from braking each time you hit the ground. It also requires a much higher cadence (how many times your feet hit the ground) than you are probably used to. If you want to make yourself a better runner in about five minutes, read on.
Forward Lean
Probably the easiest thing you can do to improve your running is to lean forward from your ankles. I know that sounds impossible but hear me out. I want you to try this now. Get up out of your chair and stand with both feet directly underneath you. Now, with both feet on the ground, lean a bit forward as if you were falling. Hopefully, one of your feet moved out and planted in order to keep you from falling. 
Did you feel the movement from your ankles? This is what you want. Think of running as a controlled fall where you are catching yourself with your next step. Using your core, keep your spine in alignment and prop your head directly on top. When you lean from the ankles, gravity will take over. This will require you to expend less energy to move yourself forward. Eventually, with proper form, you will find yourself running faster at a lower heart rate.
Mid-Foot Strike
If you have been running for a while, you might feel comfortable with heel-striking, which is the way most folks run. However, it is much more efficient running with your entire foot hitting the ground directly beneath your hlps. When you heel-strike, your stride is happening out in front of you. Each time your foot hits the ground, you are braking your momentum, not to mention to the fact that you are asking your knees to absorb most of the impact.
When you mid-foot strike (and you have proper posture with a forward lean as discussed above), you take advantage of momentum and gravity, rather than fighting against it. If you haven’t tried running this way before, there will definitely be a transition period, but you should notice immediately that there is less jarring, less pressure on your knees and more forward drive.
You will have less chance of injury running this way, and your speed will improve almost immediately, as you are not braking your momentum. In the initial phase, you may experience some soreness in your calves (gastrocs and soleus). This is normal, because you have not utilized these muscles in this way before. After a week or two, that will go away and you will be running better than ever, I promise.
High Cadence
It has been determined by scientific tests that the optimal cadence for most runners is between 90 and 100. This means that each foot hits the ground between 90 and 100 times per minute. I would be willing to bet that your cadence is somewhere between 70 and 80, which is what we hope to improve. A faster cadence means your feet are spending less time in contact with the ground. This means less jarring, less resistance, more speed and more efficiency.
A quick way to see where you are is by counting the number of times your right (or left) foot hits the ground per minute. An easy way to improve your cadence is with a metronome. You know, one of those things you used to see on your mom’s piano that keeps the beat? There are very small, battery-powered ones available that will enable you to set the “beep” to your preferred cadence
Depending on where your cadence currently is, set your metronome five beats higher than that. Try to run with it and see how you do. You want your foot hitting the ground every time it beeps. This will take some getting used to and will seem awkward at first. You will be out of breath because you aren’t used to moving your legs that quickly. Stick with it, however, and you will notice after a week or so that your cadence is improving and your heart rate is lower. This is good. That means you are running faster and more efficiently all while using less effort.
My Story
About four years ago, when I was starting out (and about 40 pounds overweight at 255), I bought a book titled Chi Running. It covered all of the principles mentioned above and tied it all in to Tai Chi, Eastern philosophy and the martial arts, which I thought was very cool. I started implementing the techniques immediately and saw rapid improvement. I even took a month long class from a local Chi Running instructor, which helped even more. To make a long story short, I ran my first marathon in 2005 (Chicago) in a fairly slow 4:32 (10:22/mile). I stuck with the techniques, which helped me to stay injury free, and maintained a weekly running schedule of about 15-20 miles per week at aerobic heart rates.
The next year, I ran my second marathon (Charlotte, NC) in 3:49 (8:44/mile). The following season, still using the metronome from time to time to make sure my cadence was still where I wanted it, I ran a 3:30 (8:00/mile) at Myrtle Beach. Of course I was in better shape each year from triathlon training, but I’m positive I would not be running as well without utilizing this method. Now, I’m a big guy, 6′3″ and 210 pounds. Not a runner’s build by any stretch. My knees do not bother me, nor does the iliotibial band syndrome I developed during a previous bought of running the wrong way a few years prior. I have done many triathlons, including two Ironmans, my last Ironman Florida in 2008 (11:06, fifth-place Clydesdale, 3:57 marathon).
Being as big as I am, and running as much as I do, one would think I would have more injuries than I do. Knocking on wood, I credit this to my running form and the Chi Running method. I cannot recommend this enough for people who are either new to running, or those who find the way they are running now is causing them to get injured. A similar method of running is the Pose Method.
There may be very minor differences, but the basic three principles are the same: a bit of forward lean, a mid-foot strike, and a quick cadence. So, as the title of this post suggests, you can improve you running with just a few minor changes that can be implemented on your next run. Get the Chi Running book or visit Danny Dreyer’s site to learn more about it. Check out the Pose Method site as well.
Both are excellent resources for improving as a runner. The next time you hit the trails, or pavement, or tread mill, try one of the techniques above. You will not be disappointed. Give it a good two weeks for you to really start seeing benefit. If you try a few of the ideas and they work for you, be sure to let me know.
Training Update
I am nursing a cold today but I’m hoping to make a 42 mile ride tomorrow morning. Beginning Monday, I will resume triathlon specific training once again. There are three months until the White Lake 1/2, so I need to get my butt in gear if I want to have a decent showing in my first Master’s Clydesdale race.
My friends often ask me why I don’t race in my age group. Although I wouldn’t be upset if they did away with the Clydesdale category, which is for men who are above the 200-pound Mendoza Line, since there is a category that I fit under, I’m racing in it. It’s not as simple as saying that I race in this division to win stuff. It’s true, I do like to win stuff. However, one of the big reasons I stay in this category (and I realize all of you could probably care less), is that I like to have people to race!
If I were to race in my age group, which, as of this year, is men 40-45, I would perhaps finish 10th on a good day. Top 10 would definitely be an excellent race. The top five of those guys I would likely never even see during the race. In the Clydesdales, or Master’s Clydesdales as the rules states that I now am, at least I have an idea of who’s in front of me, and who I may or may not be expecting to come knocking on the run.
In the North Carolina Triathlon Series, I’m usually one of the first out of the water for Clydes. Then, about three of them pass me on the bike. They make it easy to tell who’s who in triathlon by writing the category you are racing on your calf. If you get passed by a “C” you have just been passed by some fellow who’s north of 200 (well, he’s supposed to be anyway. I’ve seen “Clydesdales” who looked 190). Anyway, three or four of them pass me on the bike. Usually, and in fact likely if I’m having a good race, I will catch at least three of them on the run. Sometimes, I win. Other times, I will darn near kill myself trying to make it to the finish line and just as I cross, I spot some large dude standing there sipping a Diet Coke while yukking it up with his boys.
At any rate, my training begins in earnest Monday, following the 42-mile ride Sunday. Or not. My goal is to swim three times, run three times and ride three times per week. Until I can fit that in, I don’t really even need a plan. One longer ride, two harder ones. Three longish runs (two around 8 miles, one longer up to 15 or 20). Three swims with long sets focused on technique. I have a poster that is signed by one of my triathlon heroes, Gordo Byrn, where he has written “Keep it simple” and he signed it. What can I say, he made an impression on me.
I just finished swinging a 16 kg (35 pounds for the metrically challenged) kettlebell around and I feel as loose as a goose. I did the following with the 16 kg:
– 20 swings, rest 15 secs.
– 5 one-handed swings, right into 8 snatches (R&L), rest 30 secs
– Repeat 3 times
I kid you not, my heart was still pounding for awhile after I finished. My resting heart rate is 49. That workout took probably 3 minutes, tops. I cannot believe how much swinging and snatching a kettlebell works the aerobic system, or anaerobic as the case may be. Wow. Just wow. Not to mention the strength workout you are getting for your entire body, especially the core, the hamstrings, and back. My shoulders are loose, back is loose, hips are loose!
Throw some pressing in there along with a few turkish getups (see video below) and you have done more good for you self in about 6 minutes than every single soul who went to the gym this morning and pushed a pin into a Nautilus machine or slapped another plate onto the curl bar. If you have not tried kettlebells, you have got to give it a try. You will be amazed when you put it down after a set of swings and you stand up straighter.
Seven Essential Items for Your First Triathlon
Triathlon is a sport that, unfortunately, requires a lot of gear. Also, it seems that each day a manufacturer comes out with a new product that is guaranteed to make you faster, improve your cycling, your running, etc. However, there are only a few essential items that you will need in order to toe the line at your first triathlon.
1. Bike – Despite all of the advertisements and flyers from your local bike shop saying that you need a brand new tri-specific bike, all you really need is something with two wheels, pedals and handlebars. I have seen many folks on mountain or commuter bikes in shorter triathlons, so you don’t even need a road bike. Borrow a bike from a friend, check the ads on your local CraigsList, or perhaps even rent one for the day from your LBS (local bike shop).
2. Helmet – You are required to use a hard-shell helmet for triathlons or you will be disqualified. Wearing a helmet is no longer an option even on group rides really, so get used to that pineapple on top of your head. In fact, many cyclists refuse to ride with folks who are not wearing a helmet, as they don’t want to see you get hurt. You can find a suitable, inexpensive model at your local Wal-Mart or Dick’s Sporting Goods for about $30, or borrow one from a friend.
3. Running Shoes – A good pair of running shoes is essential for you to complete your training (and your race) without injury. You don’t need the flashy $100 model right off the bat, however. You can find a decent pair of shoes at Target or Wal-Mart for a song, and they will serve you well. Once you decide that this a sport you intend to stick with, you can go out and buy that new pair of Newtons for $165. Do not try to train in shoes that are not specifically designed for running. You will regret it after your first three-mile run.
4. Goggles – Find a good pair of goggles at your favorite sporting goods store. Take them out of the package and try to suction them to your eyes. If they form a seal, you have a keeper. If they don’t, keep trying until you find some that do. If the store will not allow you to try them on, find one that will. You should be able to find a suitable pair for $10-15.
5. Race Belt – If you have ever run in a 5K, you know that in running races, you pin your race number to your shirt before the race. In triathlon, however, things aren’t that easy. You swim first, so you leave your race number in transition, unless of course you wanted to wear it while swimming! On the bike leg, your bike has a number on it, so you don’t need another number then. Following the bike, when you get to your second transition to prepare for the run leg, you have a belt with your race number already attached. You just grab it, strap it to your waist, and off you go! You can buy one at any triathlon store, or even at most races at the packet pickup, for about $5.
6. Race Attire – This item isn’t necessarily essential, but some would consider it so. There are many options for clothing in a triathlon. There are suits that are designed specifically to enable you to swim, bike and run comfortably without having to change at all. They are hydro-dynamic, so there is little drag in the water. They also have a small pad in the crotch to allow some comfort on the bike. The small pad also allows you to run well without feeling like you have a diaper on (which is what a pair of regular cycling shorts would afford). Some men race in only a pair of tri shorts (or a Speedo depending on how bashful you are) and no shirt (if the weather, and the particular race, allow it). Some females run race in one-piece swim suits. You be the judge of how much comfort, convenience in transition, and how much money you are willing to spend on your race. A good tri-suit or a good pair of tri shorts and a top should last you a few seasons of racing. Look to spend $80-100 on one though.
7. Wet Suit – Depending on when and where your first race is, the swim leg might require a wet-suit, depending on your tolerance for cold water. Most folks opt for a race with a pool swim as their first, as open-water swimming presents its own set of challenges and is much different than pool swimming. So, decide on the race, then decide if you will need a wetsuit. The good news is that most triathlon shops rent them for races, so you can get one for race day for about $50. If you are gung-ho and plan to do many more triathlons, you can go buy a decent wetsuit for about $150-200. You might also check CraigsList or other classified listings in your area for a used model. The bright side is that a wetsuit will enable you to swim faster while using less energy. Most triathletes watch the water temperature closely before races to make sure that it will be wetsuit legal, as their swim times will usually be faster and require less effort.
A Guide to Starting Out in Triathlon
Triathlon: Swim, Bike, Run!
Many people consider triathlons to be one of the great tests of human endurance. A lot of sports-minded folks have seen or heard about the Ironman World Championships in Kona through the tape-delayed broadcast shown around the first week of December on NBC (the race is actually in held in October).
The Ironman, a 2.4-mile swim, 112-mile bike, and 26.2-mile run, is certainly a distance that most people can’t relate to, at least at first. However, the good news is that there are several different distances of triathlons that the average person can enter and comfortably complete with only a few months of training. Read on to learn more about the sport of triathlon and the things you should know before you sign up for your first race.
Distances and terrain vary from race to race, however, there are generally four different distances of triathlons:
Sprint
- 500-800 yards of swimming (pool or lake)
- 12-15 miles of biking
- 5K, or 3.1 miles of running
International (Olympic) Distance
- 1650 yards of swimming (lake, ocean)
- 25-30 miles of biking
- 10K, or 6.2 miles of running
Half Ironman
- 1.2 miles (2,200 yards) of swimming (lake, ocean)
- 56 miles of biking
- 13.1 miles of running
Ironman
- 2.4 miles (4,400 yards) of swimming
- 112 miles of biking
- 26.2 miles of running
It’s fairly easy to see what you are getting in to with each distance. Most people opt to start out with a sprint as it offers just a taste of what you can expect from the sport. There are, however, athletes that I know personally that started with the Ironman right off the bat. This is not what I would recommend, but if you are daring, have at it. It all really depends of what kind of shape you are in now and what your experience level is with each sport.
Again, check your local rec departments or do a search on triathlons in your area. I guarantee you will find a race that is appealing in proximity, distance, and price of entry. A word to the wise though … triathlon is a growing sport and races fill up quickly. I live in North Carolina and our state triathlon series, the NCTS, opens up its races right at the first of year. So, be attentive to when your local race season starts and be prepared to sign on the dotted line when you see a race that fits your schedule and budget.
Things to Consider
1. General Fitness Level. What kind of shape are you in right now? Are you active, or have you been more watching than doing? If you are in reasonable cardiovascular shape, you can complete a sprint triathlon in as little as four months of effort, no problem. You will need to work up to about an hour’s worth of steady aerobic activity, be it walking, riding a stationary bike, elliptical machine, whatever. Just get moving and give the individual sports of swimming, biking and running a try to be sure you like them. If have run before, taken a spin class
2. Training Plans. There are many books and web sites that offer fabulous training plans that will suit any athlete looking to complete any distance or race. Many of the these are free, some you can buy memberships to, and you could even go as far as hire a coach. Depending on what your goals are, you have decision to make. How much money are you willing to throw at your new hobby? How well do you want to do in your first race? Are you racing to finish, or do you have a specific time goal in mind? All of these will factor in to what works best for you right now. I would choose a plan, follow it to the letter, and finish your first race. Once you go through the process once, you’ll be better prepared for the triathlon addiction that ensues.
3. Bike. What kind of bike will you ride? Do you have a road bike, a mountain bike, or anything with pedals? If you do, you’re ahead of the game. If you have chosen a local sprint or international distance for your first race, the bike really doesn’t matter that much. Many people complete triathlons on all sorts of bike. Do your first one and see if you like it before you go out and buy an expensive triathlon-specific bike. You can find cheap bikes all over Craigs List, eBay, etc., if you don’t have one. You can also simply borrow one from a friend and do some of your training on a stationary bike at the gym. Keep it as simple as possible for your first. You will also need a helmet. These range in price from an adequate one for $30 at Wal-Mart or a sleek $150 model at your local triathlon or bike shop.
4. Swimming. Do you have access to a swimming pool or a nearby lake that will enable you to work on your swimming? Many gyms have small pools that will suffice, as will local ponds, lakes, etc., in warmer months. Swimming is often an obstacle that scares people about triathlon. Rest assured, though, that many folks start out in triathlon without being able to swim, period. They take lessons and often quickly learn to be a more than adequate swimmer. If you haven’t done alot of swimming in your life, it’s a good idea to take some lessons, or look into one of the fabulous swimming programs like Total Immersion. Swimming is mostly technique, so getting it right the first time will pay huge dividends down the road.
5. Running. How far can you run now? Have you run previously, say, over the last five or six years? The answers to these questions will need to be assessed honestly by you. It is perfectly fine to walk in a triathlon. I have seen many elite athletes walking in short races over the years. Running comfortably across the finish line is much more fun, though, I can assure you. Be prepared to work up to about four miles of running. If you can’t cover that distance now, don’t worry. Running is something that is a skill, much more than people realize. You can learn to be a better runner in a few hours by learning about proper posture, foot strike, cadence, etc. A book that I found immensely helpful in improving my running is Chi Running, which teaches you proper form and how to run from your core.
6. Gym Membership. Do you have access to a gym with a pool and stationary bikes or spin classes? This is a great way to train for a sprint triathlon in the winter. Many clubs offer triathlon specific spin classes, swimming classes, etc. You can go to your gym and do mini-triathlons anytime. It also gives you a good sense of how riding on a bike, then running for awhile feels, all in the comfort of indoor heating! A short run on the treadmill following a spin class is an excellent workout, and you have a built-in transition area in the lockerroom. Consider a gym in your area for convenient access to equipment and possibly new training partners.
7. Training Partners. Are you peers in to the sport? If so, you are in luck. If not, you need to get out and meet some like-minded individuals. Triathlon is a lifestyle, as you will soon see, and if you surround yourself with people who excel at the sport, odds are you will, too. I would be willing to bet that there are more triathletes in your area than you thought. Do a search on tri-clubs with your city and see what you come up with.
8. Online Resources. There are several online resources which offer excellent tips, advice and other resources that will help make your first race a snap. Visit www.trinewbies.com and www.beginnertriathlete.com and check out the forums these sites offer. Many of the questions you have will be answered right there. Also, to find a race near you, visit www.trifind.com.
