Archive for December, 2008

Beginner Triathlon Training – 5 Top Tips

Perhaps you are considering entering a triathlon competition. If you have never been a competitive athlete or involved much in endurance sports before now, you may need some tips on how to approach your triathlon training. Training right is very important to endurance sports like triathlons. Lack of good training leads to more than poor competitive performance: you can become injured or even make yourself sick.

What should beginners to the triathlon world keep in mind?

1) When you are first starting out, you have to pace yourself. Don’t try to prove to yourself, your spouse, your family, your dog, or anyone else that you “can do it”. If you don’t start off slowly and then gradually build up to both greater speed and longer workouts, you will only prove that you can make yourself too exhausted to be competitive on race day or, worse, that you know exactly how to injure yourself and keep yourself out of commission for weeks.

In a more extreme scenario, poor training could lead to something like a heart attack. Keep in mind–this is highly unlikely. But it is a real, if rare, possibility, and thus you have to take serious training seriously. Pace yourself and build up gradually.

2) Stretch well. Lack of stretching robs strength from your muscles. It robs flexibility from your movements. And, it can also lead to some very serious injury. Your stretching regimen should be involved and cover all of your muscle groups. Take your time with it and never take it lightly. It’s more important to stretch after your workouts than before, but ideally you should stretch at both times.

3) If you ever feel that you are too tired to workout as intensely as you planned, don’t. That doesn’t mean don’t push yourself to the limit–it does mean to KNOW your limits. You risk injury, burn out, and illness if you push yourself too hard. Listen carefully to your body as its energies ebb and flow. When you feel very strong, push yourself harder. But when you feel overly tired, take it easier.

4) In spite of what was said above, you do need to create a workout schedule in advance and stick to it as much as you can. This gives you a strong mental focus and makes you feel committed and energized. Only deviate from it in a marginal way and if your body is seriously telling you that you should not or cannot do what you planned for such and such a day. Also, readjust your schedule in relation to what you do that day so you stay consistent.

5) Plan your workouts right up till the day before the race with care. Include what you’ll eat, how far you’ll run or bike or swim, and everything else. If you’re a beginner you want a coach, so consult him on exactly how to proceed with your schedule. Again, triathlon success depends on excellent planning.

For more beginner triathlon training exercises and a proven triathlon training program to help your performance follow the links.

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Posted by The Running Guy - December 13, 2008 at 12:55 am

Categories: Triathlon   Tags:

What it Takes to Run a 10K

The 10K is the most popular run today and new people are joining this quest every year. It is one of those types of sports like mountain climbing that everyone has to do at least once. Some runners go all over the world in order to do this run and it is no wonder that to run a 10K is such a big deal.

There are many things a runner needs in order to run a 10K and some of it starts with their mindset. All runners know that they have to understand what running means to them. This means they have to know that in order to increase their ability they must run several times a week.

They must work on stamina and speed so that they can develop more quickly. They also must have an opportunity to run a 10K on their schedule at some point in time. Many runners understand that they must train for a 10K in a similar way that a boxer prepares for a fight.

There needs to be good nutrition which means that what they put into their bodies needs to be monitored. Delicious fruits and vegetables, lots of water and other beverages to stay hydrated and some protein will work very well. However, some will want to concentrate on eating low carbs for some of the runs.

Runners who run a 10K know that it is about speed and endurance. They know that they have trained for this for awhile and that they can at least get to the end of the race. Many value the chance to get that far because it is an accomplishment in itself.

Other runners want to improve their speed each time they do another race. When they run a 10K it is like the height of their running enjoyment.

There is also a psychological aspect to run a 10K. This means that you have to have your mind focused on the end of the race instead of the beginning of it. When your mind is focused on the end, you know you can do it. You realize that you have already made it and now all you have to do is go through the motions to get to the end.

The physical aspects to run a 10K means that you will need to be able to run quickly and at a pace that works. You will train in a way that has you running up and down hills, creating your own training methods and learning to get your body into shape as a finely tuned machine.

When you run a 10K be mindful that this is about a journey for most runners. You cannot have overnight success for something like this and it will not be something you can learn to do quickly. Most people train for at least 8 weeks before the first time they run a 10K.

To run a 10K it also takes courage to know that you can stop anytime along the way if you need to and no one will think you a fool.

Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

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Posted by The Running Guy - December 6, 2008 at 1:37 am

Categories: Race, Training   Tags: