Category Archives: Running

January 2, 2013 · 11:11 AM

How to Quicken Run Tempo

Music is a common diversion for many during exercise.

A quick run tempo is an important aspect of running.

A quicker run tempo, or cadence, will benefit any runner willing to learn the proper technique. Requiring less effort to learn than you might expect, shortening your stride will increase run speed, decrease injuries, and add to your enjoyment of the sport.

Knowing your cadence is an important first step to a quicker run tempo. Perform this on one of your usual training runs on flat terrain or better yet, a treadmill. Once you are 10 to 15 minutes into your run, count the number of times your right foot strikes the ground for one minute. Repeat several times over the course of your run to arrive at an average number of steps per minute. You can also count the steps in 20-seconds, and multiple by three.

As a rule, runners should strive for a minimum cadence of 85 cycles, per foot per minute, for a long slow distance pace and 90 cycles per minute for a shorter distance, according to Joe Friel, author of the book Going Long, and a top triathlon coach. (See References 1)”

Increasing your cadence or run tempo requires you to shorten your stride. To do this, you need to create a target, a place at which your foot needs to land each time it strikes the ground. You want to land on the middle of your foot, not on your heel or toes, with your foot under your hips. This is your target zone.

Lean slightly forward from the ankle, be sure not hunch your shoulders. Land lightly, with your foot parallel to the ground under the center of your body. This reduces the shock of impact. Lift your foot off the ground quickly, spending less time on the ground and in the air. Do not worry if at first you do not succeed, this will take time to master, especially if you have been running for quite some time.

Maintain proper body mechanics while working on your run tempo. Remember to look ahead 10 to 20 yards. Maintain a relaxed posture through your shoulders with hands loose and relaxed, as if you are holding an egg in each hand. Your arms should maintain a slight swing that is parallel to the ground without crossing your body imaginary centerline.

Get your feet back on the ground quickly. Focus on moving forward with your knees. Focus on propelling yourself forward, not up. Remember, to quicken your stride, your feet need to spend less time on the ground which is best accomplished if you’re landing mid-foot rather than heel-striking.

Gregg Seltzer is a certified run & triathlon coach. He works with many runners each year to quicken their run tempo or cadence. He is a coach at www. triabilitycoaching.com, and may be reached @ 800.884.2194 or gregg@triabilitycoaching.com for comment or training arrangements. 

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December 5, 2012 · 1:05 PM

The Foot of the Matter

images (40)As athletes, we spend a lot of time training all major parts of the body that are specific to our sport — triathlon. However, the all important foot seems to be an afterthought, if thought of at all, getting little to no special training. This, I argue is a mistake that will likely lead to aches, pains, and injury if not addressed. The problem is most of these aches, pains, and injuries happen elsewhere in the body and therefore not thought of as a foot related or induced injury.

Think about the foot this way; as your home derives its strength and sturdiness from its foundation, so does your body structure derive its strength and sturdiness from your feet. This is where the comparison ends — a homes foundation is made of concrete and steel, the foot is much more complex; obviously.

The foot is the perfect union of form and function containing 26 bones, 2 sesamoid bones, 33 joints, 19 muscles, and 107 ligaments. The foot is capable of handling hundreds of tons of force placed on it daily, weekly, monthly, and so on; especially as you run or apply force while on the bike. Because of this the foot is more likely to sustain an injury than perhaps any other part of the body. Whether you have had a foot injury or not, the likelihood is  high unless you begin taking care of your feet.

So, what can be done to not only protect your feet, but strengthen them as well. Perhaps you have never really given this much thought having been so busy taking care of and strengthening everything else. I recommend you buy your running and cycling shoes from a run, bike and/ or a triathlon specific shop; an educated professional will analysis your running gait and other factors to ensure you select from the products best for your needs. Once you have the right kicks on your feet, hire a certified run or triathlon coach to look at your run technique and offer his observation and recommendations. There is a right and wrong way to run, and cycle for that matter; learning the right way and carrying that into your training will return dividends to you in spades throughout your triathlon or running career.

Here are a few exercises you can do to strengthen your feet:

Calf Raises:

Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Lift one leg off the step, and lower your other leg so that your heel drops below the step. Take at least 10 seconds to lower it all the way down–that’s the eccentric part of the move and has been shown to help prevent Achilles Tendon issues.

Static Single Leg Stand

Stand on one leg while lifting the other up towards your pelvis by bending the knee. Ensure that the foot you are balancing on is directly under your hip. You may place your hands on your hips, or have your arms down by your side, whichever is more comfortable. To help you balance, keep your eyes forward, your head in a neutral position and focus as your the muscles in your foot fight to keep you stabilized. Hold this position for up to 30-seconds before switching to the other foot and repeating, completing one repetition. Perform 3 to 5 repetitions.

Barefoot

One of the greatest threats to healthy feet are shoes. This includes slippers and the flip-flop family of footwear. Whenever possible, especially when at home, walk barefoot. This will allow your feet to function as they were designed, to go through their full range of motion and develop strength and flexibility. Flip-flops and slippers bad for your feet for a number of reasons, perhaps the worst is the stress on your toes which have to tighten and lift upward in an attempt to keep you feet in place.

Gregg Seltzer is a triathlon and run coach at Triability Coaching in Southern California. He advocates  foot care through strengthening exercises, proper footwear, routine maintenance, and proper running form. He may be reached at www.triabilitycoaching.com or 800.884.2194 for triathlon, run, or swim coaching and training. Coach Gregg’s Email address is gregg@triabilitycoaching.com.

 

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May 30, 2012 · 9:40 AM

The Truth about Running Barefoot

Cool asphalt feels wonderful underfoot.

 

Perhaps you are familiar with the barefoot running craze, started by the book Born to Run by Author Christopher McDougall. Perhaps you have been thinking about giving barefoot running a try. Many run and triathlon coaches recommend running barefoot to some degree on a soft surface, such as grass, to help improve your running mechanics. Most experts agree however, that running barefoot most of the time is neither safe nor practical.

Reality Check

Although great in theory running barefoot is not for everyone. Raise your hand if you came across any barefoot runners in any race you ran in the last year. The good news is the running shoe industry is taking note of the interest in barefoot running and minimalist shoes. Minimalist shoes, or minis, are lightweight because they have few bells and whistles, such as built up heels that many experts claim make our legs and feet weaker, causing injury. Shoes like Vibrams provide a barefoot ride and feel, while providing some protection against puncture wounds from debris and road rash.

The Reality

Running barefoot is dangerous for the vast majority of runners for two main reasons. First, rocks, twigs, glass, and other debris will likely cause injury at some point. Second, the muscles and joints of the legs and feet typically are weak because we wear shoes continuously. Some runners attempt to eradicate this, running a few miles each week barefoot, performing foot and leg strengthening exercises, and walking barefoot in and around the house. Running stride drills barefoot on grass, the track, or at the beach are good examples Strong feet provide a solid platform for the body to ride upon – weak feet do not. Start out slow focusing on your form will help you prevent injury.

Barefoot Running Does Have its Place

If you are determined to take barefoot running to the road here are a few considerations. Start slowly until your calves, arches, and Achilles tendons adjust. Increase the distance slightly each week, and listen to your body if you experience aches or pains as mentioned above, use a smooth, soft surface. When transitioning to hard surfaces, such as the road, try using minimalist shoes, which are low to the ground, lightweight, and provide the feel of being barefoot. Vibram, New Balance, Nike, and Newton Running make some of the better-known minimalist shoes.

Final Thoughts

If you are prone to injury using running shoes running barefoot is not likely to change that; if you do not get injured often in running shoes, than why change. Trade in your heavy, clunky shoes with the anti-sway this, and the heavily cushioned that for a pair of minimalist shoes. Trade your heel strike for a mid-foot strike and rejoice at the results. Allow for a proper transition, and seek a qualified run or triathlon coach for assistance. The time and resources invested will be well worth it in the end.

About the Author

Gregg Seltzer is the founder and coach of Triability Coach, a Los Angeles based athletic studio specializing in coaching, advising, and training master’s age amateur athletes. He is a USAT, USAC, and USATF certified coach, and personal trainer. Gregg competes in a half-dozen triathlon races of various distances annually, and is a crazed trail racer in the off-season. Reach Gregg at gregg@tri-ability.com for comment, feedback, questions, or for training arrangements. You can also follow him at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194. 

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April 9, 2012 · 11:54 AM

Newton Running is my shoe of choice, both for on-road and off-road racing. As shown, I am brand loyal almost to a fault.

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March 22, 2012 · 2:21 PM

Barefoot Running Truths

Barefoot running is not for everyone.

Perhaps you are familiar with the barefoot running craze, started by the book Born to Run by Author Christopher McDougall. Perhaps you have been thinking about giving barefoot running a try. Many run and triathlon coaches recommend running barefoot to some degree on a soft surface, such as grass, to help improve your running mechanics. Most experts agree however, that running barefoot most of the time is neither safe nor practical.

Reality Check

Although great in theory running barefoot is not for everyone. Raise your hand if you came across any barefoot runners in any race you ran in the last year. The good news is the running shoe industry is taking note of the interest in barefoot running and minimalist shoes. Minimalist shoes, or minis, are lightweight because they have few bells and whistles, such as built up heels that many experts claim make our legs and feet weaker, causing injury. Shoes like Vibrams provide a barefoot ride and feel, while providing some protection against puncture wounds from debris and road rash.

The Reality

Running barefoot is dangerous for the vast majority of runners for two main reasons. First, rocks, twigs, glass, and other debris will likely cause injury at some point. Second, the muscles and joints of the legs and feet typically are weak because we wear shoes continuously. Some runners attempt to eradicate this, running a few miles each week barefoot, performing foot and leg strengthening exercises, and walking barefoot in and around the house. Running stride drills barefoot on grass, the track, or at the beach are good examples Strong feet provide a solid platform for the body to ride upon – weak feet do not. Start out slow focusing on your form will help you prevent injury.

Barefoot Running Does Have its Place

If you are determined to take barefoot running to the road here are a few considerations. Start slowly until your calves, arches, and Achilles tendons adjust. Increase the distance slightly each week, and listen to your body if you experience aches or pains as mentioned above, use a smooth, soft surface. When transitioning to hard surfaces, such as the road, try using minimalist shoes, which are low to the ground, lightweight, and provide the feel of being barefoot. Vibram, New Balance, Nike, and Newton Running make some of the better-known minimalist shoes.

Final Thoughts

If you are prone to injury using running shoes running barefoot is not likely to change that; if you do not get injured often in running shoes, than why change. Trade in your heavy, clunky shoes with the anti-sway this, and the heavily cushioned that for a pair of minimalist shoes. Trade your heel strike for a mid-foot strike and rejoice at the results. Allow for a proper transition, and seek a qualified run or triathlon coach for assistance. The time and resources invested will be well worth it in the end.

Gregg Seltzer is the coach at Triability Coach, which specializes coaching, master’s age group athletes, and is a certified coach by the USA Triathlon, USA Cycling, and USA Track & Field governing bodies. Gregg is also a strength & conditioning trainer. Gregg competes in multiple endurance events annually, and is a crazed trail runner in the off-season. Gregg Seltzer is reachable at gregg@tri-ability.com for comment, feedback, or questions. Follow Gregg at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194.

 

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February 2, 2012 · 9:24 AM

Sure Fire Signs you are a Runner

Racing connects runners -- it's as much social as competitive.

Many people would like to be a bona fide runner, but let us face reality – running is hard. After all (as the saying goes), if it were easy, everyone would be doing it. Our culture admires runners for their healthy body and lifestyle, self-discipline, athleticism, and type-A persona: the enterprising people. I do not want to offend anyone, but I am talking about runners, not joggers; there is a difference. Most might think pace is all that separates runners from joggers, however this would be a mistake; ultra-marathon runners use a slower pace as part of their race strategy. So, how would you know you are a bona fide runner?

You actually like it

Many people take up running, only to quit shortly thereafter. Although running is a natural act for humans, running far is not – especially after abuses many have put their body through; obesity, smoking, drinking, and a sedentary lifestyle make the introduction phase difficult at best. Watching these folks struggle through their workout on the treadmill, or around the neighborhood is painful to watch. As a coach, many ask how long it takes before they enjoy running. My answer; everyone is different yet I believe three-solid, injury free seasons is what it takes.

You stop injuring yourself

People will tell you injury is the reason they do not run, or did but gave it up. This is the general reputation running has earned — that it is dangerous. I know runners that quit the sport at age 50, not because of injury, but rather out of fear of future injury: a pre-emptive strike I suppose. Well, here is the truth. You can run as long as you wish – into your 80′s and beyond. So, what is the secret to running injury free? There are a few important principles to follow, religiously. Although I could list them all here, I will refrain and just mention one that I consider as important as any: do not’ run too far, too fast. Remember, running is a lifelong pursuit; take your time and enjoy the journey.

You have a running coach

Running is far more technical than most people realize. This fact should be self-evident by the number of run injuries year after year. A run coach will help you select the proper running shoes, teach you the fundamentals, keep you healthy and injury free, help you set and meet your goals, and keep you motivated.

You are reading this article

I have tried in this article to lay out a case that running is a technical sport – much more so than many believe. Therefore, a never-ending thirst for the latest knowledge about training, recovery, injury prevention, nutrition, and equipment is essential. Bona fide runners actively seek out this information through books, publications, web articles, mentors, coaches, and their own experiences – to improve their expertise, performance, and longevity in the sport.

Conclusion

You may be thinking I am taking running too seriously. Many believe that the beauty found in running is its simplicity. I believe this as well, but this does not suggest that there is no place in running for a curious mind. After all, knowledge can lead to speed, efficiency, endurance, and less injury. Strive for a balance between simplicity and knowledge to achieve true running bliss. .

Gregg Seltzer is a certified USA Triathlon coach and licensed USA Cycling coach. He is also a strength & conditioning trainer. Coach Gregg competes in multiple triathlon, and other types of endurance events annually. Contact Coach Gregg via email at gregg@tri-ability.com for comment, feedback, or questions. Follow Coach Gregg on Twitter @ twitter.com/Triabilitycoach. For coaching or other inquiries, call the Triability Coaching studio @ 800.884.2194. 

 

 

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January 31, 2012 · 8:47 AM

Running with Music, I think not

Music is a common diversion for many during exercise.

Nothing connects with us humans on so many emotional levels as music. It is hard to imagine going through the hard and good times in life without music. We listen to music when we want to escape to another realm when we are sad, happy down or up. Moreover, nothing calls for music’s magic more than when we are challenged, nervous, anxious, or bored. Therefore, it is little wonder that most runners listen to music while they train: but they should not.

Safety

Ok, this is a no-brainer, and therefore it leads my reasons to run music free. When running, unless on a treadmill, you need to hear possible threats around you, as soon as possible, to react quickly. Cars and animals, especially dogs are a threat, but less so when you know they are near, and can react quickly if need be. People can also be a threat, especially to women runners. If you have buds in your ears, it is not possible to hear someone running up behind you until too late. When running, your safety and security should be your top priority, and giving up your sense of hearing just is not worth it.

Internal Dialogue

Although you can have meaningful dialogue while listening to music, chances are you will not; rather you’re more likely to be singing or humming, So what is internal dialogue and why is it so important. Well, I tell my athletes that while running, your role is to monitor your systems, as a commercial pilot does in the cockpit. The plane is likely on autopilot most of the flight, the pilot is scanning his instruments continuously, looking for signs of trouble and making adjustments as needed. Internal dialogue is you conversing with you while monitoring your systems: pace, posture, foot-strike, cadence, motivation, determination. You must monitor these systems through internal dialogue.

Self-Determination

Many people are afraid to spend alone time with themselves: really. Take note of people out walking or running by themselves; they likely have an implement such as a phone or music. I know everyone runs for different reason but I bet one everyone’s list is that running brings solitude — a time to leave the world behind and unwind. So, why than does everyone need music in his or her ear. Use the precious time you set aside for running. Lose yourself within yourself, deep within your thoughts. Try it; go music free for two-weeks and see what you think. Your thank me.

Final Thoughts

Each runner has his own reasons to run. Some quality alone time to escape the rigors of life is usually among them. Old school runners will tell you that back in the day, getting in touch with your surroundings was one of the many, and perhaps best benefits of running: of course this was before technology (beginning with the Walkman), changed everything when shoes, shorts, and a good tee was the extent of a runners equipment needs.

 

Gregg Seltzer is a certified USA Triathlon coach and licensed USA cycling coach. He is also a strength & conditioning trainer. Coach Gregg competes in multiple triathlons, and other types of endurance events annually. Contact Coach Gregg via email at gregg@tri-ability.com for comment, feedback, or questions. Follow Coach Gregg on Twitter @ twitter.com/Triabilitycoach. For coaching or other inquiries, call our studio @ 800.884.2194. 

 

 

 

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January 12, 2012 · 10:13 AM

Workouts for Speed and Power

Strength and power on display.

Athletes, professional or otherwise, can benefit from added speed and power—regardless of their sport. Although there are workouts or movements that are sport specific, many exercises are for muscle groups that benefit an athlete’s overall fitness level and health. Athletes that participate in golf can benefit from many of the same exercises that benefit the football, basketball, or hockey player. As with any routine, effectiveness hits a wall if not changed in a way that keeps muscles confused.

Tempo Runs

Most runners have heard the term—but many do not understand how this simple routine, done correctly can improve any runners speed. Begin your run with a brief 10-minute warm-up session. Tempo runs teach you to run relatively comfortably outside of your comfort zone; tempo runs are consistent 20-minute efforts at threshold pace. Beginning runners, or new to tempo training should start at 5-minutes, and work towards the ideal 20-minutes. Most experts agree a good pace for most runners is 25 to 30 seconds below their 5-k pace.

Plyometrics

Plyometrics are specific exercise movements that increase an athlete’s explosive power—such as jumping. Plyometrics are best suited for sports where fast-twitch muscles are most valued, such as tennis, basketball, high jumping, and speed skating. Exercises used in plyometrics include bounds, single leg and bunny hops, tuck jumps, jumping jacks, and jumping rope.

Stair Climbs

Stair climbs are an effective way to increase your lower body’s strength. Performing lunges while climbing stairs can improve one’s lower body strength. For an added challenge, do lunges using every other step. Running up stairs will also increase lower body power and strength. Run 10 to 15 repetitions up the steps, recovering on the walk back down before beginning the next repetition.

Single Leg Pedaling

Cyclists often use this training technique to develop leg strength. Single leg pedal exercises allow equal development of both legs. Mostly road and mountain cyclists while riding their bike use this exercise; however, non-cyclists can use an exercise bike at the gym with equal effectiveness. After a brief 10-minute warm-up, begin with your left leg—pedaling at a 50 to 60 revolutions per minute cadence in a large gear–or resistance setting if on a trainer or exercise bike, for 60-seconds. Isolate each leg five times, recovering for 60-seconds in-between sets.

Conclusion

Many triathletes forgo leg training, wrongly believing the run and cycling training they do in their triathlon workouts is enough. However, this does not identify and correct leg strength in-balances which left unchecked could impede peak performance, and cause various injuries.

Gregg Seltzer is a certified USA Triathlon coach and  licensed USA Cycling coach. He is also a strength & conditioning trainer. Coach Gregg competes in multiple triathlons, and other types of endurance events annually. Coach Gregg can be contacted through email at gregg@tri-ability.com for comment, feedback, or questions – or if you have an interest in establishing a future coaching arrangement. 

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December 20, 2011 · 9:47 AM

Athlete’s Question: What about the 1% Incline Treadmill Rule?

Flat versus inclined. Which is better?

Whether a runner or triathlete, I am sure you have heard about the 1% incline rule as applied to treadmill training sessions. According to some, an athlete should increase the treadmills deck to a 1% incline, or at least 0.5%, to simulate atmospherics found when running in nature: primarily wind or resistance created by your forward momentum through still air — take your pick. Other’s may advise elevating the deck is not relevant, as a runner does not create enough drag as does the cyclist for example. Some, mostly newbies I imaging, have never heard of this rule before. So, regardless where you stand on the issue, what is the correct answer to this common training question. I recently was asked this same question during a recent training call with several Tri+ability Coaching athletes.

Well, according to a recent Runner’s World article, which cites a study conducted some 15 years ago by researchers at the University of Brighton, the answer is relatively simple. If you running 8 mph or slower, the air resistance is not significant enough to require any incline in the treadmill’s deck. If, however you are running 8.1 to 11.2 mph, a 1% increase in deck elevation would be required to replicate the atmospheric resistance found outdoors. Faster than 11.2 mph would require a 2% incline to replicate wind resistance.

Therefore, worry not. A flat deck is fine for the vast majority of us: thankfully.

Gregg Seltzer is a USA Triathlon & USA Cycling certified coach, and a strength & conditioning trainer. He may be reached at gregg@tri-ability.com.

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December 1, 2011 · 12:47 PM

Today, I am going to go Easy

An easy effort on at the beach

Why it is I do not know, but easy days never seem to be very easy. I remind myself preparing to swim, ride, or run; today’s training plan calls for an easy effort — especially during off-season, when recovery and rejuvenation from hard training and racing 10-months out of the year is  most often the goal of my training sessions. I believe this training error is common for athletes, professional or amateur. Regardless how we view our own aggressiveness in real life, we all seem to turn type-A once we begin training.

The Why in Easy

Training is complicated, regardless of the sport. Triathlon, with its multiple sport disciplines, coupled with the nutritional, rest, and strength components add to its complexity. This explains the need triathletes have for information on the subject of training found in the scores of books, magazines, websites, and businesses claiming to reveal tidbits of information not revealed before. So then, why is training at an easy effort so important. The answer is simple, really; going easy on easy days allow for hard training on the hard days. This allows fitness to flourish which  likely translate into improved race results or performance.

The definition of Easy

Easy is difficult to define, as each athlete’s training matrix is different. One athlete may be training for a sprint-distance race, aiming to set a personal best; another may be training for an Ironman distance race. However, in general easy is zone-1; perhaps on a scale of 10, easy would register as a four or five. If you are in zone-1, and see another runner running towards you, you would fight the urge to speed up to save-face: that is zone-1.

Ways to keep it Easy

Avoid Training Groups: Nothing churns the competitive juices in triathletes more than a group ride or run; stay away from groups, clubs, or training friends on your easy days if possible. Even if the entire group is going easy, recall easy means many things to many people and your competitive ego will usually trump your training plan.

Use the Treadmill: The treadmill is the triathletes’ uber tool for pacing efforts. You can control the entire session with the push of some buttons. I also like the fact that you can work on your concentration — a skill we tend to overlook. Leave the music at home – pay little mind to the television on the wall, or the hot body next to or in front of you; this is an opportunity to work on your ability to concentrate. By the way, the people around you may be outpacing you, pay them little mind as well.

Conversational Pace: This is a tried and true method to monitor your effort. If running alone, talk to yourself, aloud. If you can easily carry on a conversation with yourself, you are likely going easy. If you run with a friend, make a pact that you will carry on a conversation throughout the workout. If your partner, you, or both begin to struggle with the ease of conversation, you know to slow it down.

To conclude, although difficult to learn and harder to execute, easy efforts are essential, allowing you to recover from or prepare for a hard effort. Easy allows you to build endurance, strength, and add capillary highways that move oxygen to and expel waste from your muscles. Easy efforts provide a reprieve from the stress that accompanies hard efforts. So, although you may feel you are losing fitness, know you are actually furthering it.

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