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Running – the vital tips A triathlonist’s guide. / TRANING
Running – the vital tips A triathlonist’s guide.
The time has come for the last part of the triathlon competition - the running section. After exhausting swimming and many kilometres of gruelling cycling, it’s time to brave yet another distance. For many runners, the real fight begins with the running – a fight not only with their rivals, but also with their own weaknesses! What should you know about running training? How should you plan your fitness work in order to make the most of your own shape on the day of the competition, and avoid big mistakes during the race?
Triathlon running is very different from ordinary running
An extremely common mistake while preparing for a triathlon competition is treating the run as an isolated discipline, forgetting about the complex nature of the competition as a whole. Therefore, you should combine running training with preparations for the other disciplines in the triathlon. A few kilometres of jogging after swimming or cycling will definitely have much-better effects on adapting the body to the strenuous effort which awaits it during the final race, than training only for running. The multidimensional nature of the triathlon requires each competitor to perform in a particular way in terms of training.
Workouts focused on quality at the expense of quantity
People who treat the triathlon as a form of recreation and a springboard from everyday life soon realise that such training takes up a lot of free time. Therefore, it is worth paying special attention to the quality of running units, which should largely be based on interval exercises. Maximum commitment and full focus translates into much greater effects which cannot be expected after running aimlessly just to “rattle up” more kilometres. Every training stint should be carried out at full speed, focusing on the gradual achievement of the goals you set.
Determining your own fitness and working on specific areas
Before starting your triathlon training, especially in the context of improving your running form, it is necessary to perform fitness tests to assess your own exercise capacity. Based on the results obtained, it is beneficial to plan specific training units and to designate the appropriate running ranges (related to determining your optimal running pace), which will allow you to gradually cover more and more distances, and will really help in building up a better shape. Only in this way do we have a chance properly prepare for reaching peak efficiency, which will translate into achieving the intended results during competitions.
Another - and equally important - issue regarding training is simultaneous work on many parameters which should be developed through the use of a large number of stimuli. Building your shape should include strength-oriented exercises, interval-training sessions, and training at varying distances. The greater the variety, the better the preparation of the body for any surprises which might arise on the route during the competition.
It is also worth remembering that running training should be started with an intensity corresponding to the capability a indicated in your fitness tests. Many beginner athletes mistakenly start their exercises with the maximum commitment and testing the limits of their own body - in this way, premature overtraining and psychophysical exhaustion can occur much faster, and it can result in abandoning further training due to high demotivation.
A calm start makes for a better result
The same as in previous competitions, in the triathlon run it is much better to start with a steady pace. Too fast and strong a start can lead to a rapid loss of strength and the loss of the position achieved so far in the race. What’s more, you should not be influenced by the other athletes. Each triathlon participant presents a completely different level of training, which is associated with a totally different predisposition to perform this competition. It’s much better to focus on yourself, because your fatigue and limitations are the biggest challenges during the competition.
The key role of regular nutrition and hydration
It should not be forgotten that during the run you should use buffets to regularly replenish fluids and lost energy. Bringing the body to a strong feeling of hunger and thirst is a clear signal that energy reserves are being exhausted, which will later take its revenge in the final parts of the race. Keeping track of hydration and nutrition during the race will ensure the optimal amount of strength for the full distance.
Overcome the lack of motivation with a training partner
Everyone can have a bad day, which wakes up the “internal idler.” However, the lack of motivation to perform your training can have a negative impact on your final shape. If you are not able to motivate yourself to exercise, it is worth enlisting the help of a close friend or a training partner. It can often turn out that someone’s presence during training will allow you to generate the necessary amounts of energy, and, in the end, to achieve an extremely effective result from the completed training unit.