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run training
Weekday
Coyotes Triathlon & Bike Club has currently 1 weekday run workout in the North County and 1 in the South. They are open to all levels with the North County run having a 6.5 and 9.3 mile option and the South County run having a 3, 6 and 9+ mile option. Please see our training schedule for updated run information.

Weekends
Coyotes Triathlon & Bike Club has a standing Sunday Open Water Swim and long run. Many Coyotes use this as their long run workout for the week on an out and back course. This lets you run as short or long as you want with our longer runs from 1:30 hours to 2:30 hours depending on our long course Coyotes training schedules. Please see our training schedule for updated ride information


TIPS FOR A STRONGER RUN

Running is one of the simplest forms of exercise you can pursue. You don't need any fancy expensive equipment, you don't need any special skills, you can do it most anywhere and anytime. So how do you get faster? Below are a few quick tips on just that.

Don't get injured. Injuries take away from your training time and quality. And if you do get injured let yourself recover. To stay injury free remember the rule of 10. Never increase your training mileage by 10% from week to week. If you start to feel overly stiff before or after runs or aches begin to develop in your knees, hips or anywhere else, be conservative. Reduce your mileage or your pace or take a day off. If you're just getting into running, don't be afraid to walk. Start off walking 5 minutes and jogging 5 minutes a few times a week and gradually build up to less walking and longer distances as your body adapts. You'll get to where you want to go injury free with some patience and by listening to your body.

Equipment:
I said earlier that you don't need any fancy expensive equipment to run and you don't. But a nice pair of shoes can help your training immensely. Most people have slight imbalances in their running gait which make them prone to injuries and may limit their running potential. Having a trained running shoe sales associate watch you run and have you try on different pairs of running shoes can straighten out those imbalances and make you more comfortable.

Frequency:
If you want to run fast or long, you have to run a lot. World class runners frequently run twice a day and even three times a day in some cases. If you really wanted a blistering fast run I would have you work up to around 9 runs per week. But that would take away from swimming and biking and what life we have outside of triathlon. More realistically, 3 to 4 runs a week is plenty to return a respectable run pace and if you can squeeze an extra 30 minute run in once or twice a week, 5 or 6 times a week is better. This will ensure that you are constantly giving light stresses followed by rest to your skeletal and connective tissue systems which will adapt and protect you against injury. Frequent running also reinforces your running form and helps you to maintain good form even as you fatigue towards the end of a run or race. When form breaks down is when injuries most commonly strike so always pay attention to your form.

Form:
Everyone runs differently according to their natural gait and footfall. But everyone can run more economically. Keep your elbows bent and your arms in, run with "light feet" meaning concentrate on landing lighlty every step. Flailing your arms or stomping your feet while running wastes lots of energy and will fatigue you quickly.

Variety:
The body is very good at adapting to stresses but if you only submit your body to one type of stress, your body will only adapt to that one stress. Get off the sidewalk and run on a trail or instead of that flat loop in your neighborhood ride your bike a few minutes away to a more hilly area. Constantly and consistently change how you stress your body and it will adapt and strengthen itself to cover running in all environments.

Track workouts:
Feel the need for speed? Find a track workout. Running around a track gives you the predictable terrain and distances you need to really push yourself against the clock. Try pyramid intervals such as 100m, 200m, 400m, 800m, 400m, 200m, 100m sprints with a rest interval in between. Or fartleks such as 8 x 100m hard, 300m jog or 6 x 400m hard, 400m jog. Lengthen the distances if your races are longer distance but even up to the half ironman distance it pays to have some speed in your run arsenal to hold off a competitor's surge or have a fast "kick" at the finish.

Strides:
Another way to put some speed into your runs without needing a track or a stop watch are strides. At the end of your runs do 4 to 8 100 meter (approximately) sprints. Aim to finish the last sprint as fast as your first was and don't cheat by going shorter on the last few. Continue to jog between sprints for 20-30 seconds to recover from the previous effort.

Strengthen your bike leg. An important thing to remember is that triathlon is comprised of three sports. If you aren't running as fast as you think you should be in races it could be that you are riding too hard. Either pace yourself a little slower on the bike or get stronger on the bike and you should see your run times improve.


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