Returning to Training after a Break
According to Aristotle and Obree
For some athletes the festive holiday period and some time off work may be the ideal opportunity to get out and train. For most however, and particularly those in the Northern Hemisphere, it may be a period of reduced training. Family commitments, potential bad weather and an innate desire to sit on the sofa usually take priority. So this might be a good time to give your body a good chance to heal and start rebuilding itself after a long season. To quote Graeme Obree “Training is bad for you! Training followed by rest and proper nutrition is good for and will make you better prepared for the event you are training for.” Remember that’s proper nutrition! So rather than fight it why not plan for this to be your down time and give something back to those who support you during your times when you are building to your A Race.
So what will happen to you during this down period and how should you come back after either this or any training break? Firstly you may put on some weight; this is entirely normal. This can be a combination of those Christmas dinners or your body returning to a more natural weight if you have shed pounds to get down to a racing weight. However over any down time the more you control the gain – the less you have to lose. Unless you have a very specific Winter race however, this period is not the time to lose weight and risk loss of training due to down time brought on by a reduced immunity. Try therefore to keep a constant healthy weight over this period. If in doubt then just try to eliminate processed foods, get your energy from fresh fruits, vegetables and lean protein and limit sugary food intake.
Matt Molloy – Lateral Hip Strength Drill
Today we decided to film Matt Molloy, top Irish Age Grouper, during his Running Technique and Running Strength session coached by James Dunne.
The short clip below is one great example of the multiplanar strength exercises which Kinetic Revolution use with such success to develop lateral and rotational strength around the hips of triathletes and runners. We focus regularly on these planes of motion, even though the athletes normally engage in linear movements. Improving strength, mobility, power and stability in multiple planes builds a much stronger runner.
Run Pacing: Get the Pace Right
Physiologists are agreed that even-pace running is the best way to run – most races for most people. However, even-pace does not mean even effort. It means increased effort as the race progresses. We may, in a 5km run of a sprint triathlon, handle the first 400m in 70 seconds with some ease, we can also maybe reach 800m at the same pace, but for the third 400m and thereafter we have to increase our effort to remain on time. The longer the race, them more the factor of maintaining an even pace has greater significance. The more we work hills and attempt to “burn off” the opposition, the greater will be the drain on our glycogen reserve. A marathon which sees the first half run in 1 hour 30 minutes and the second part in 1 hour 50 minutes has been badly executed. The favoured method is to run 51 per cent of one’s time for the first half and 49 per cent for the second half.
For races of all distances, from 5km to marathon and beyond, it is a good idea to draw up a tactical plan based on the answers to some pertinent questions:
Am I short of training and not too fit? If the answer is yes, run three quarters of the distance of the race well within yourself and try to start passing others for the last quarter.- Am I fit but not at my best yet? If so, run half the distance of the race comfortably and then start passing others to the finish.
- Am I very fit and at my peak? If so, run a quarter of the distance of the race will within yourself, and then start passing others to the end.
If difficulty is found in determining what part of the race one is in, calculate the winning time and apportion time accordingly. For example, if it is known that a 10km is usually run in 37 minutes and 30 seconds, the runner in (1) above will run steady for 28 minutes. The athlete in (2) will run steady for around 18½ minutes. And an athlete in category (3) will only be taking it steady for 9½ minutes before blasting through the field.
Running Cadence – Recent Research and Metronomes
One of the most common running technique dysfunctions we see in triathletes and runners across all levels is the tendency to overstride, creating excessive braking forces when their foot strikes the ground too far ahead of their centre of mass.
While this is a widespread problem, it’s also easily addressed: increasing your stride frequency (cadence) for a given pace will result in a foot strike closer to under your hips and therefore centre of mass. Thus reducing impact and braking forces with each stride.
For many, this in itself may not be groundbreaking news… However, often we get asked by athletes to put a figure on what rate of running cadence they specifically should be looking to achieve to stop themselves from overstriding.
A sometimes misleading goal cadence often cited is 180 strides per minute (spm) as described by Coach Jack Daniels. He noted that elite runners tend to run with a cadence in the range of 180-200spm. Subsequently 180spm has become somewhat of a “magic number” for runners to try to work their cadence up towards.
However, this advice doesn’t take into account two specific factors:
- The wide variation between individual athletes. Specifically with regard to the initial rate of their running cadence before any changes are made.
- Cadence across differing running speeds. We’re not all elite runners! Optimal cadence rates vary between individuals and even within an individual athlete for differing running paces.
Research published in 2011 by Heiderscheit et al. indicates that running at a 5-10% higher rate of cadence (than your norm for a given pace) results in a reduction of impact and therefore loading on the knee and hip joints, a decrease the amount of vertical displacement of the centre of mass (bounce), a shortening in stride length, and created less braking force at contact with the ground.
Ironman Success – What it Takes
Goals Are Not Reached By Themselves
Kinetic Revolution Head Coach, Neil Scholes discusses what it takes to reach your performance goals:
1. Patience
For example I waited 8 years before even giving Ironman a go. After being in the sport for about three years I knew that I was not a naturally-gifted athlete. It was going to take a bit of time and patience to gain the fitness required.
Recently, I have seen a huge influx of very new athletes signing up for Ironman, within their first year of entering the sport. Unless these athletes come from a very strong aerobic background, focusing on the development of durability, they are likely to be without proper preparation.
These athletes often fall into the trap of a shotgun approach, overly emphasising intensity during their training. This typically leads to injury and/or burnout, which derails consistency and long-term progress. Of course, there are plenty of athletes who do qualify with this approach, but I would argue that they are outliers; exceptions to the rule, gifted with good genetics. However, a more patient approach would promote even greater long-term progress for them as well.
How to Prevent Running Blisters
Suffering from blisters caused by running can be incredibly frustrating and is an ailment that affects runners and triathletes of all abilities. Blisters can be extremely painful and can stop runners in their tracks; they can also cause infection if not dealt with in the correct manner.
There are three main factors which cause runners to get blisters on their feet: heat, moisture and friction. The best way to tackle the problem of blisters is to address the three main causes of blistering. If you try and reduce friction against your shoe and keep your feet dry and cool this should minimise the problem of blistering. As the saying goes, prevention is better than cure.
Improve Your Marathon Training in Three Steps
FREE 16 Week Marathon Training Program
Every year many runners take on the challenge of training for a marathon. For some, it might be their first attempt at the 26.2 mile distance, others will be looking to set new PBs and take their performance to new levels. Unfortunately for a large percentage of these runners, the challenge experiences a set-back when injury occurs somewhere along their training plan.
Discounting the occasional acute injury such as a twisted ankle, the vast majority of these running injuries classify as overuse injuries created by the highly repetitive and significant loading that’s fundamentally characteristic of the movement of running. These overuse injuries are, almost without exception as a result of the runner increasing the training frequency, volume (milage) and/or intensity (speed) to a point that their body simply isn’t ready for given their training history.
So, other than following a realistic and progressive Marathon Training Program, what can be done to help reduce the risk of overuse injuries?
Here are a few things to consider:
Insights into Great Running Posture
Leaning Forwards versus Bending Forwards
Firstly, let me preface my following comments by saying that running technique isn’t a one size fit’s all subject (for example the heel striking vs midfoot striking debate). Every runner is different. However, we are all bound by the same laws of physics! As such, there are aspects of good running technique, such as posture, which will commonly apply to the vast majority of runners and triathletes.
The most important thing to appreciate with reference to running posture is that gravity can either work for you or against you. When good running posture enables you to engage gravity and use it to your advantage, you get the feeling of controlled falling forward and developing “free speed”. In contrast if your running posture is poor, you end up fighting against gravity to push yourself off the ground.
Running Video Analysis & Technique Coaching Sessions at Loughborough University
We’re pleased to announce that as of February 2012, we’ll be offering Running Technique Video Analysis and Specialist Technique Coaching services from the world class sporting facilities at Loughborough University.
Our specialist run coaching team will be offering one-to-one Running Technique Video Analysis and Running Technique Coaching services at Loughborough on a regular basis throughout the year, providing runners and triathletes from the Midlands the unique opportunity to improve their performance by becoming more efficient and stronger in their running form.
Click Here to Search Upcoming Dates at Loughborough University
Running Video Analysis & Technique Coaching Sessions at Bath University
We’re pleased to announce that as of January 2012, we’ll be offering Running Technique Video Analysis and Specialist Technique Coaching services from the world class facilities at Bath University.
Our specialist run coaching team will be offering one-to-one Running Technique Video Analysis and Running Technique Coaching services at Bath on a regular basis throughout the year, providing runners and triathletes from the South West of the UK the unique opportunity to improve their performance by becoming more efficient and stronger in their running form.
Click Here to Search Upcoming Dates at Bath University
