THE ROCK TRI CLUB - Rock Hill, SC

Home
Membership
Tri-101
TRI - 201
POWERADE TRI THE ROCK
TRIATHLON - AOC
TRI AT BAXTER
Calendar
Training Tips
Tips - Introduction
Swim Tips
Bike Tips
Run Tips
Strength Tips
Nutrition
Transition
Race Prep
Physiology
Policy and Procedure
Coaching
Links
Pictures
Race Schedule
Weather
Contact Us
Sponsors
TRI CLUB TOPICS
Run Tips
 
 
It is never too late to start running... however if you are a beginner, start slowly. Should you jump into an intense running regime without a gradual build up, you are more likely to suffer from a running injury. 
 
Smooth, Balanced and Relaxed.
Little vertical movement of the head hips and shoulders - all should move in the same horizontal plane, the legs hips and arms all contribute to the forward movement (no lateral movement - pelvis should appear to remain stable), the arms, jaw and shoulders should be unstressed while breathing is rhythmic and calm.
 
It is critical to stretch the muscles and do a warm up jog or walk. Many beginners forget to stretch before and after to prevent injury.
 
Don't run in place - Correct movements are the key to safe and fast running. Maintain your running technique. Be sure your feet don't hit the ground flat, slapping the course.

 

Do not listen to music when running outdoors. It may assist to give you a great rhythm but it will keep you from hearing any warning sounds from any danger that may be coming up or around you. 

 
Drink plenty of fluids prior to and after you run.
 
Set goals but also to listen to your body... should you find the routine too hard, you can slow down each section and even repeat the section until you feel you are ready to take it to the next level. 

Try not to lean back when you run down a hill as it expends more energy by trying to slow down - instead, lean slightly forward at the pelvis which will aid to gain speed and keep you in control plus it will also relieve some of the pressure on your heels. 

When you go up an incline, keep running - resist the temptation walk up hills. It takes quite a bit more effort to walk up than to keep running up the hill at a reduced pace. Alter your speed to small, light steps. Keep your breathing at a calm and regular flow and your upper body movements in sync with the rest of your body. When you change your pace and walk up an incline, the gravity will make your body seem heavier and causes you to move with a larger amounts of exertions of energy.