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Running Tips

Sundowner Sprint Triathlon

We’ve collated a few of our favourite running tips for beginners, intermediates and advanced runners. These are key tips to bear in mind when training for any type of race, whether it be your first ever 5K, or your fiftieth marathon. We hope you find these helpful!

Run with good posture.

Stand tall, keep your shoulders relaxed, and engage your core. Many runners hold tension in their upper bodies which can result in a much harder run, by relaxing your upper body, you can reduce tension and wasted energy.

 

Use gravity.

Lean forward very slightly from the ankles, imagine there’s a string tied to your sternum that pulls you forward as you run. In this position, you’ll avoid rounding your shoulders and hunching over, which makes it much harder to breath properly and puts extra stress on your neck, keep yourself stable by engaging your core whilst in this position.

Don’t heel strike.

Land with your forefoot or midfoot with your feet under your hips to help reduce the impact of force on your joints. When your foot strikes the ground, make it a quick tap rather than a slow thud. This transfers force more efficiently to the hips and pelvis without wasting any energy through a slower strike.

 

Relax your breathing

Breathing is a common issue with beginners and intermediate runners, by breathing too quickly you end up not releasing all the CO2 from your lungs and end up in starving yourself of Oxygen, which is the last thing you want to do! Try slowing down your breathing, inhaling for three strides and exhaling for three strides, this should help you relax and might help you find the run a little easier.

Add some sprints.

Whether you are a beginner, intermediate or advanced runner, a great way to improve your running stamina and speed is to incorporate some sprint sessions into your training. If you train on a treadmill, try the “Tabata Training” method, sprinting for 20 seconds, resting for 10 seconds and repeating 6-8 times, completing 3-5 sets. Or if you train outside, try jogging at a comfortable speed and then speeding up when a car passes to incorporate some sprints, or wait until the last 5-10 minutes of your run and really pick up the pace to the finish line, upping your effort to a 6-7 on a 1-10 scale.

Don’t neglect your other training.

Although many running training plans will recommend running 3-5 times per week, it’s important to also make sure you incorporate regular strength training and cross training sessions too. A stronger core and upper body means a faster pace. Strong arms literally pump you forward. Improving your core strength will also help you to learn to transfer force from your abdomen to your pelvis. While cross training and other sports such as swimming and cycling will help build supporting muscles that are used in running whilst allowing your primary running muscles to rest.

Remember the 10% rule.

Runners that increase their weekly mileage too quickly often become more prone to injury. Most running experts, trainers and runners themselves recommend increasing weekly mileage by 10%, unless you have previously been running much higher mileage and have just taken a few weeks off then you could look to increase this by a higher percentage weekly.

Happy running!

Listen to the winners of this year’s Driffield Triathlon on Radio Yorkshire