RUNNING: It's Role In The Sport And Training

RUNNING: It's Role In The Sport And Training

RUNNING: IT S ROLE IN THE SPORT As you will remember from last week s discussion, running in triathlon is simply one of the disciplines that make up the sport of SwimBikeRun. This informs much of our thinking of how we set up our training, racing and approach to the discipline. Rather than dive into long passages outlining the background of the running training thoughts, this week I will simply go the pragmatic route of listing the key components of success, as well as those mistakes that often lead to poor results or failure. I have added explanation and expanded thoughts when appropriate. GOOD PRACTICES AND APPROACHES 1. DURATION BEFORE INTENSITY In general, it is better to aim to complete the duration of the session with good form and posture, and let the feeling of the goal intensity drive the effort, instead of chasing a predetermined pace. Great running form, executed repeatedly, is superior to determining success being simply hitting a pace. 2. FREQUENCY FOR RESILIENCE Resilience and muscular endurance is key for great triathlon running. To achieve this, many believe that the only path is accumulating several overdistance running. Some extended duration running is important, but the better global approach is frequent, low intensity, shorter duration running. Support these with key specific sessions, and you are golden.!2

3. TRAIN FOR SPECIFICITY Yes, it is important to run off the bike! Teaching the neurological shift is key to gaining proper form and posture. 4. DON T RUN TOO FAST If your session calls for race specific intensity, avoid running faster than a realistic pace. Example: If you plan to run ~ a 1.35 half marathon off the bike, don t believe that 6.30 pace for your Half Ironman specific intensity is a success. It is simply running too fast for the demands of that event. 5. WARM UP, BUILD UP, RAMP UP Running is the most corrosive element in triathlon, hence the highest risk of injury. Following the above, but also ensuring you always get a complete warm up, build into any efforts, and remain flexible with the intensity you hit, will ensure you run hard when the muscles are ready, and not force too high of an intensity with soreness or over-fatigue. 6. WALKING ISN T A CRIME, IT IS A STRATEGY Feel free to use frequent and short walk breaks in training in order to manage effort, retain form, and limit unneeded muscular damage from fatigue and declining running form. 7. DEVELOPING THE FEEL OF IT It is critical that you develop a real feeling of perceived effort relative to actual output. Only then can you become a fine tuned racer and reach your potential. Constant obsession with metrics and read outs will only inhibit your progression.!3

RUNNING MISTAKES 1. A MARATHON ISN T USEFUL They can be fun, and bucket list events, but don t believe that completing a marathon will have any benefit in your preparation for your upcoming Ironman run. 2. COMPLETING A REALLY LONG RUN WEEKLY You should never need a very long run each week. The muscular damage is too great, and will impact other key sessions, as well as lead to fatigue accumulation over the long run. Yes, long running is needed, but be strategic with it s placement. 3. RUNNING TOO HARD To accumulate the required running duration to achieve resilience and muscular endurance, it means that a high percentage of weekly running form must be completed at a very easy / low intensity. Too many athletes run too hard on the easy days, and the effect is tightening muscles, that flow into cramps, fatigue and tears. Easy is easy. How easy? Well, my pro triathletes are running easy runs at 8 to 9 minute/mile pace, relative to race pace of 5 to 6.30 minute/miles. 4. UGLY SPEED WORK Similar to above, running is one of the areas where athletes operate at too high metabolic stress and intensity that what is required for success. You seldom need go to maximal effort in training, that is set aside for race day. Form and control is more important. 5. OVER-REHABBING Many athletes believe that muscle soreness or inflammation is something that always require massive intervention. With this in mind, many spend time, energy and money on ice baths, deep foam rolling sessions, massage and compression. A general rule of thumb: don t mess with!4

inflammation! It is the body adaptation process. Any foam rolling should be global (the whole body), short duration, and light. Body work should be very consistent, and light, or avoided. Ice baths do more harm than good. Static stretching (unless prescribed for a specific issue) will do more harm than good. 6. LACK OF REALITY Remember, we don t care how fast of a runner you are. We care about how fast you are off the bike. Running well off the bike requires the development of resilience, and proper pacing on the bike. Please be realistic with your riding and running potential. All of these points permeate the thinking and approach of the purplepatch running preparation. Read them, embrace them, and adopt them. I hope that helps. Cheers!5