What bike should I ride?

The first step in answering this question is to determine how much you are willing to spend. This is the biggest factor in what bike will be best for you. Knowing whether you are going to spend under $1,000, no more than $2,000 or the sky-is-the-limit will narrow your options down immediately.

After you have that, the main issue is going to be fit and comfort of ride. Most popular today for both comfort of ride and good power delivery from your foot to the pedals and onto the wheels is carbon fiber. Aluminum is slightly stiffer, which in theory gives a more responsive feel to the pedaling and handling, but the downside is that there is less shock absorption from the frame on a rough road. Steel is the original standby, but is often heavier than aluminum, carbon fiber, and titanium but the price is usually more palatable. So if you are going to attempt a longer race, think shock absorption. If your will only be doing short races, you might want to consider the tighter feel of steel or aluminum. And just so you know, I did my final Ironman on an aluminum frame, so even at it’s “worst” aluminum will work for longer races.

Now comes fit. This is really the most important aspect of a bike. It has to fit your body. Some frames now come only in small, medium,or large just like your running shorts. However, these limited selections of frame sizes will not fit someone with either a very long torso or very long legs compared to their torso. It then becomes a matter of relying on your bike specialist to guide you into a frame that has the characteristics that will serve your goals in the price range that you can afford that will fit your body perfectly. Remember, the most expensive bike in the world won’t work if it does not fit.

The final issue on bikes is whether or not to have a bike that has more of a classic road geometry or one that is more forward and triathlon oriented. The difference is going to be where your center of gravity is in relation to your bottom bracket. A road frame will put it farther back, while the triathlon frames move you forward under the justification that being more forward makes it easier to get into the aero bar position as well as saving your legs for the run after the bike ride is done.

In general, if you are flexible in your gluts, you want to go for a more relaxed position. This is where you will generate the most power. If you are older and stiffer in the gluts, you might consider the more forward option of a triathlon geometry because this is where a person with less flexibility is going to be able to generate their maximum power. Some bikes allow you to choose both, which allows you to test different positions and see what works best for you over time.

Should I buy a new bike even though I have one now?

The single best investment you can make with your cycling gear is a good set of wheels. The difference between a good set of wheels and a great set will be less expensive and more noticeable than the difference between a $1500 bike and one that is a thousand dollars more. Again in this category, rely on your bike expert to guide you based on your weight and race conditions. Go with aero rims and a minimum of spokes. However, do not under any circumstances sacrifice wheel integrity for speed. What this means is that if you are a Clydesdale, you will need a heavier rim and more spokes than a ballerina. Also, if you are going to be racing a very technical course then a deep-dish rim is going to be more difficult to corner with than one that has less of an aero component to it.

Do I need a wetsuit?

There is really only one decision to make on a wetsuit. And that is to find out if the swim you are going to be racing in will likely allow them. If so, then it is good to wear one. They increase buoyancy, which will make you faster in the water. If the water temp will likely be near the upper limit of what the USAT rules allow, you might want to go with a short sleeve. If the water is significantly cooler, then also consider the warmth factor and go with a long sleeve. If you got the big bucks, go for both so you are safe no matter what.

Do get in a pool a practice with it for four or five swims in the two weeks before your event to get used to the feel of the wetsuit. At first it can feel restricting both in your arm movement and your breathing. But with practice it will take on a nice rhythm of its own.

What should I eat race morning?

Think about the length of the race you have in front of you as well as the overall amount of time it will take you to go from your house or hotel to the race start and then until your actual swim begins. Now think back on what you would have eaten for a workout as long as your race, and when you would have eaten that meal prior to a similar length workout. Eat roughly the same amount of calories finishing your meal about 2 hours before your event. Then have a bottle with sports drinks with you as well as some sports bars and a bottle of water all to take with you to the start. This way you can keep topping off the tank until your race begins.

How much should I eat during the race?

If you are racing less than 1.5 hours, you will probably only need water. Anything over that length and you will do better if you take in calories. The amount is individual, but it should be roughly 250-500 calories per hour on the bike and slightly less than that on the run. It is always best to get the bulk of your calories in liquid form. A bar might have worked wonders in training, but when you are in the heat of competition it is very tough to swallow and digest solids. The amount you will need is going to be trial and error that you should attempt to discover during training. Keep a mental note of how many calories per hour you need in your longer workouts to feel good at the end of them and not ravenous. This is going to be the best estimate of what you can shoot for in your races.

How much should I train?

Basically what you are trying to do with your training is to get your body used to moving roughly the amount of time your race will take you. So if you have an Olympic distance race and it will take you about 4 hours to complete, then try to build up to having your longest training day be about 3.5-4.5 hours. You don’t need to do a bunch of these, but one or two will make the race a much more enjoyable experience.

If your race is going to be an Ironman distance and you are looking at coming in just before midnight, you don’t need to do a 17-hour training day, however. The upper limit that seems to do it for just about everyone is a training day that lasts roughly 7 hours total. This seems to build enough endurance in a person to handle all that will come in 17 hours of racing. And remember, the longer the race the more important it will be to keep your calories going in. All the training in the world won’t hold up to a calorie deficit on race day.

There you go, a few answers to some of the most common questions we get at Mark Allen Online Coaching. I wish I had these answers when I first started out!

Article Source: beginnertriathlete.com

Question:

Question: What should I do if I can’t run non-stop for 15 minutes?
Answer: Don’t feel badly. In the beginning, most people have trouble running for even a few minutes. In other words, you’re normal! I suggest the following training plan.

Stage One

The walk/run method I based the schedule above on is common among many running programs. Walk/run is probably most well known in Jeff Galloway’s program in the U.S. and in Running Room programs in Canada.

Stage Two

Question: How often should I run?
Answer: For beginners, I recommend three or four days a week. I also recommend alternating between running and rest days. This will give your body time to recover and adapt to the stresses you’re giving it.

Question: How far should my runs be?
Answer: I intentionally avoid mentioning distance in this plan because if you focus on distance, you’ll likely also start focusing on speed. In the beginning, you should avoid an emphasis on speed because too fast too soon can lead to injury.

Question: How fast should I be running?
Answer: You should be able to comfortably carry on a conversation and you should not be out of breath. This is, for some people, a hard guideline to follow because they feel as though they are running too slow. If that’s you, please remember that in the beginning part of your running career it’s vital that you focus on a pace that is comfortable. Why? Because, without getting into the science of it, running too fast too early does not build the proper cardiovascular improvements you need to be a successful runner. So, take your time and enjoy yourself!

Question: I’m afraid I won’t be able to stick with the plan – how do I stay motivated?
Answer:

1. Sign up for a race. Do it now! Having a race goal (and race fees!) on the line will be a powerful source of motivation. I guarantee it.
2. Run with a partner. And promise to get each other through the rough patches. Neither of you will want to let the other down.
3. Focus strongly on getting through the first three weeks. It takes roughly three weeks to establish a habit. If you can get past the first three weeks, your mind and body will find it much easier after that.
4. Don’t overdo it. Running too fast, too far or too often in the beginning can burn you out, make you sore or get you injured and none of those things are very motivating.
5. If you are taking up running to lose pounds, try not to focus solely on weight loss. This is because especially in the beginning of your running career you will likely gain some weight due to muscle growth – a very good thing because muscles burn fat. To get your attention away from the scale, take tape measurements and photos of your body every few weeks. You’ll be happy to see the inches dropping even if the pounds don’t initially follow suit.
6. Journal your experiences in a running blog or on a forum and connect with other runners for support. You’ll be amazed at just how much support you’ll get!
7. Remind yourself often that at the end of the program you’ll be fitter, thinner and will be able to run for non-stop for an hour!

Question: How do I know if I’m running correctly?
Answer: This is a wise, common question among beginners. Unfortunately the answers are often not as good as the question. Beginners are often told to run in a manner that feels “natural”. I have a very different opinion. I believe that, for many of us, “natural” doesn’t always mean correct. If you doubt this, ask yourself why it is often said that 50 to 60% of runners are injured every year (please don’t ask me to quote sources!).

In the past, many experts told runners to land on their heels and roll forward toward their toes. As I see it, the problem with landing on your heels is that it means your foot is landing ahead of your body – your feet are acting like brakes. And this, in my opinion, can lead to all kinds of problems.

Thankfully, I am noticing many sources on the web starting to convey a different message – that landing on our mid/forefoot is the way humans are supposed to land. I recommend you check out the Pose Method of Running and ChiRunning – two methods that teach similar ideas. I have personally had a great deal of success using the Pose Method.

You may also want to spend some time reading up on barefoot running. Finally, you might ask yourself why most of the top distance runners on the planet do not land on their heels.

My long-winded answer is over but I’d like to leave you with two messages. First, that this is the time to figure out how to run correctly. After the beginner part of your running career, it is more difficult to change how you run. Second, that you should research this question until you are satisfied you have the right answer. You might start with searches on running form, running technique, or running mechanics. Good luck!

Question: Should I stretch?
Answer: Only a few years ago, the answer from just about anyone you asked would have been an absolute “yes!”. But more recent research has been telling us other things:

1. Stretching before running may actually be bad for you. It may lead to injury.
2. It is better to warm up slowly (e.g. by starting out walking) than to stretch before you run.
3. Stretching after five minutes of easy running is more advisable than stretching before running.
4. Stretching after you run is always a good thing.
5. Doing stretching as a standalone activity (e.g. taking up Yoga) can be extremely beneficial to runners.

Complete Running Network has got more great information on stretching here and here.

Question: Should I change how I eat now that I’m running?
Answer: For beginning runners running under an hour a day, nutrition is not a big issue. You really do not need to add anything special to your diet. That said, if your nutritional habits were poor before you started running, this is a good time to fix them. Water is a runner’s best friend. Drink water before and after you run.

Question: I am taking up running to lose weight – how much can I expect to lose?
Answer: Ahhh, the age-old question. There are many factors to consider. I could/should write a book (hmmm…). For now, here are a few things for you to think about:

1. Running is at the top of the list of activities for the number of calories it burns so you’ve made a good choice including it in your weight loss strategy.
2. Many runners don’t lose weight because they reward themselves for running by eating more or binging. So, rewards are sometimes not very rewarding in the long term.
3. While you are likely to lose weight running 30 or so minutes three times a week, more pronounced weight loss usually doesn’t happen until you are running more frequently and for longer durations. The message: Stick it through as a beginner and you’ll reap the benefits in much greater quantity for the rest of your running career.

Article Source: CompleteRunning.com

As long as your doctor gives you the O.K. to start a running program, the mental and physical benefits of getting into a running routine, even a few times a week, can be enormous. In many ways, running is the perfect way to stay fit because you don’t have to pay health club membership fees, there’s no need to squeeze exercise classes into a busy schedule, and there’s a lot less scrutiny of your choice of apparel or your body-mass index (fat ratio).

If snow, safety issues, or daylight-savings-time are deterrents to maintaining a year-round exercise regimen, it might be necessary to invest in a home treadmill machine. While the super-deluxe versions can run into the thousands of dollars, an economical treadmill typically costs about the same as a one-year membership at a fitness club ($300 and up). Since lack of consistency is the Achilles’ heel of many well-intended exercisers, having a treadmill in your house or apartment can eliminate a lot of common running excuses, such as “it’s too late” or “…rainy” or “…dark outside”.

Boredom can be another common excuse for not sticking with a running regimen, but there are several ways to eliminate that complaint from your “whine list”. MP3 players and iPods are affordable, lightweight, and can be conveniently clipped to your sleeve or running shorts. With lots of storage space for books on tape, pod casts, or up to 1000 of your favorite songs, you’ll never be at loss for entertainment while running. Television viewing – recorded or live – is always a good diversion for treadmill running.

Two other factors that can have an impact on consistency are your choice of running shoes and whether you take a some time to warm up before starting each running session. Warming up should include a few minutes of stretching to reduce the chances of pulling or even tearing calf muscles, hamstrings, or quadriceps. The Internet is a great source for finding instructions and pictures on easy-to-do stretching and flexibility exercises.

Choosing the best running shoes for your needs is often a matter of personal preference, running style, and which shoe provides the best fit. If you have flat feet, shin splints, bad knees, or a tendency toward over-pronation, you’ll want to select running shoes that accommodate or correct those issues. RunnersWorld.com, an authoritative review site for running shoes, and offers a range of recommendations based on individual needs. One of several highly rated running shoes they review is the Asics GT-2150. The Asics GT-2150 won the publication’s December 2009 Editors’ Choice Award, largely because of the running shoe’s cushioning, stability, comfort, and fit. It’s predecessor, the Asics GT-2140, also won the Editor’s Choice Award in 2008. The Editor’s choice in the Fall 2009 Running Guide was the Asics Gel-Nimbus 11 for men and women. Factors such as the soft mid-sole material, the comfort of the interior memory foam, and the ample toe room all played a role in the Asics Gel-Nimbus 11 being picked as a favorite. Running shoe reviews are a good starting point for narrowing down the search, but finding the brand and style that offers the best support, cushioning, and fit for you as an individual might involve making a near-perfect choice now, and then refining your choice when it’s time to replace your running shoes.

Article Source: EzineArticles.com

Five fantastic ways to make sure you stay running.

1. Schedule running into your day! You need to make sure exercising is a priority. Don’t let anything get in your way of your run today. Invest some time in yourself.
2. Take it easy on yourself. Running can be hard, and you shouldn’t push yourself to far too soon. Beginners should really walk before they start running. Then you can work on mixing jogging in when you are more comfortable with your workouts. There is a rule when exercising. You know you are working too hard if you can’t talk without gasping for breath.
3. Get a Running buddy. I can’t stress this one enough. Having a friend or co-worker help you get in shape is so important. Sharing your experience will keep you more motivated and make exercising more enjoyable. Part of the reason I am a running coach is it forces me to run. I don’t have to worry about motivation when I know I will be running with my athletes every practice.
4. Set some Smart Goals. You should have something to work towards so you stay focused. I know you can do it. Write your goals down and look at them every day. Here are some great goals to think about. Enter to run in a local race. Nothing is more motivating than knowing you have a race coming up. Make sure the race you enter in is fun too. A running buddy of mine entered three races last year. One finished on Lambeau Field – The Green Bay Packers Football Stadium, one finished on Miller Park – The Milwaukee Brewers Baseball Stadium, and the last one finsihed in Camp Randall – The Wisconsin Badgers Football Stadium. Those races would keep me fired up!
5. Have fun! This sounds silly, but it is true. Run with a camera and take pictures of the things you see. Run around an area you have never been to before. Run on some trails. Run to a beach and dive in the water at the end of your workout. Ring your neighbors doorbell and run!

Five fabulous reasons why running is great for you!

1. Running burns calories like crazy. It is the second best activity for burning calories, just behind cross country skiing. As long as your diet doesn’t change much, you’ll lose weight when you start running. I started running when I was 13 and I only weighed in at 105 pounds. Now I didn’t have much weight to lose, but after 10 weeks of the cross country season, I was down to 95 pounds! Don’t worry. Since then I have grown a foot taller and added a lot of weight to my frame. Now I run to manage my weight. For instance, over the holidays I exercised more because I love eating all the great food.
2. Running increases your metabolism. Running does a little damage to your muscles that your body repairs daily. This increases your metabolism. Don’t worry about your muscles. They get mini tears during any normal exercise. That is the general muscle soreness you might feel. It is perfectly normal and will eventually go away.
3. Your self-esteem will improve. I know I feel better about myself after a run. Running is a great way to just get away from everything else. Some people even talk of almost a spiritual connection to nature on a run through some beautiful trails. I feel much more powerful as a person when I finish running, mentally and physically.
4. Running can extend your life! It’s true. The life expectancy of people who run often is much longer than an average person. Here are just a few of the incredibly long list of health benefits if you run: Reduced risk of heart attack, increased bone density, lower bad cholesteral, higher good cholesteral, less risk of stroke, increased self esteem… the list goes on and on.
5. You can develop life long friendships. I met my wife through running. My best friend is a track teammate of mine. Four of my college running teammates are now coaches my team runs against regularily. It’s great to see them each season.

So there you have it. I hope you found some excellent motivational tips. No one can do it but you. I know you can make it happen, but you have to believe in yourself. Now get out that door and go for a run. You’ll be glad you did!

Article Source: Tips4Running.com

Train hard, and more importantly, train smart! The Track or Cross Country season may be fast approaching. Before this season begins, logging some miles is a must. Most serious runners do this, but there are some things you need to be aware of when you are building that base. Here are the rules I try to follow. The first list is a brief explaination of my preseason tips. For more details keep reading!

1. Set a smart preseason goal.
2. Don’t increase your distance ran per week by more than 10%.
3. Make sure you have a fresh pair of shoes.
4. Find a running buddy.
5. Always work speed training into at least 1/2 of your runs.
6. Be active by doing more than just running.
7. If you are training in the summer, stay cool with these tips, or stay warm with these winter running tips.

So you want the full explanations of my preseason tips. Wonderful! Remember, knowledge is power. You want to get that edge, so keep reading.

1. Set a preseason training goal. You have to know what you are working towards to see big improvements. Make sure they are smart goals. Every week you need to set a new goal that helps you build towards your total preseason training goal, and ultimate racing goal.
2. Don’t increase your distance by more than 10% each week. That means if you put in 30 miles one week, the next should be only up to 33. You can keep adding up the miles week to week, but be smart. Doubling your miles from one week to the next is a recipe for disaster.
3. Do you have new running shoes? Chances are, you probably have your old cross country or track training shoes. Go out and get a new pair if they are 6 months old, if you put 500+ miles on them, or if they are worn down. Your shoes provide the only barrier between you and the rough terrain. (Well, I guess your socks are there too.)
4. Get a running buddy. This is the fastest way to promote team success as well. Find someone near your own ability and get out there. It is easier to get out the door when another person is meeting you to run.
5. 5. Work in some speed training. This is my secret weapon for huge improvement. Everyone who logs in miles will probably improve. If you want a big drop in your times, add speed work in at least half of your runs. There are two ways to work this in easily. Adding pick ups in a run is the first method. This is where you increase your pace for a 30 to 60 second burst. The other way is to do strides at the end of a run. You have to keep speed in mind because all distance runs will be at a slower than race pace. Remind your legs what it feels like to go fast.
6. Stay active. Don’t just run in the preseason. Do some cross training by biking, or swimming at the local pool. Play some games like basketball, soccer, or ultimate frisbee. Get that heart rate up. Don’t sit and rot in front of a TV screen or computer monitor.
7. Training in the summer requires some necessary precautions. Stay hydrated, wear your sunscreen, and get the right clothes for the heat. Winter Running also requires some preparation. Stay warm and keep dry in the cold or snow on your runs with these tips.

There you have it. It is easy to say, but hard to do. Are you committed? Do you have what it takes? Set your goals high and stay motivated. Follow these preseason tips, get out that door and make it happen.

Article Source: Tips4Running.com

Quite a question isn’t it? If you want the short answer: YES. Read on find out why normal people need special running shoes.

First we have to define what a normal person is when it comes to running. Specifically we are dealing with foot types. A normal person will have normally shaped feet. Feet commonly fall into three accepted types: the Flat footed; the Highly Arched feet; and the medium Arched or Normal Arched Feet.

The distinction between these types of feet is very important because it has a very big role on how a runner runs. When people run their feet rolls inwards after impacting the ground. This means that the foot usually does a sideward roll from the outer ankle towards the centerline in between the legs.

This is called pronation and is biomechanical adaptation of the human body to disperse the shock of each foot fall when running. Without this motion our feet and legs would absorb too much impact when running and endure a lot of injuries.

Because of a host of reasons more people pronate outside the acceptable standard for normal pronation. Those who roll their feet inwards too excessively are called overpronators. You can identify and overpronator because of their duck like walk. Their feet almost look as if it is kicking sideways.

An underpronator on the other hand often runs on rails. On severe cases only the outer most portion of their feet touch the ground. People, with feet that are classified as normal, fall in between overpronators and underpronators.

About 50% of all the population can be classified as having normal arches. A staggering forty-five of people posses low to flat arch feet. Only about 5% of population have highly arched feet. These numbers are commonly accepted to be true in the running community. However with the obesity epidemic more and more people are beginning to have collapsed arches.

So the scenario is moving towards flat feet becoming the new normal feet. The displaced group of normal footed runners will become the 2nd most abundant. This in itself will aggravate an ongoing problem with running shoes.

Normal arch runners often believe they overpronate too much or underpronate slightly. Because the overpronation motion is often exaggerated by people when they have their gaits analyzed. This is because people often want to find something wrong with their bodies.

This spells disaster when normal people think they need shoes for flat feet. This will cause them to develop foot problems thinking that it was caused by the shoes lacking in support. They tend to try more and more supportive shoes to combat overpronation and ultimately develop leg problems.

That leaves us with a group of runners who are often faced with the hardest choice in selecting the right pair of shoes for running. In light of all these we can conclude that people with normal feet require special running shoes.

Article Source: EzineArticles.com

Sneakers are designed to support your feet during activity, provide traction, and protect your feet from injury. Regardless of the type of sneaker you choose, good fit of sneakers is critical. Ill-fitting sneakers can cause discomfort or blisters, or with long term use, bunions, calluses, corns, and hammertoes.

To ensure that your sneakers will fit properly, shop at the end of the day. Your feet are generally swollen from activity at this time and are the largest this part of the day. Have both of your feet measured regularly since your feet may change in size as you grow older. A person may have different sized feet. Sneakers should be sized to the larger foot. Have your feet measured while standing since your feet will expand with weightbearing.

When fitting sneakers, wear the socks you will normally wear with your sneakers. Try on both sneakers. Stand to make sure there is adequate space (1/2″ or the width of your index finger) between your longest toe and the end of each sneaker. You should be able to wiggle your toes in the toe box.

Be sure the ball of your foot, the widest part, fits comfortably into the widest part of the sneaker. Walk or run in the sneakers to make sure it they are comfortable. The heel should have minimal slippage. Make sure your heel does not ride up and down when you walk.

Try several brands and models of sneakers. They will all fit differently and have different comfort characteristics. Your sneakers should feel good the day you buy them. Do not rely on a break-in period. Do not purchase sneakers that are not comfortable immediately.

Opt for sneakers that are appropriate for your activity of choice. Each has its own features for comfort and support to prevent injury. Remember, a good multi-purpose sneaker such as a cross trainer is recommended for your fitness program. Sneakers that fit properly help you stay active and do the things you enjoy. Don your new sneakers and workout in the privacy of your own home with Sisters in Sneakers. With variety of exercises including flexibility, strengthening, and cardiovascular exercises, nutritional information, motivations, and a fitness partner, Sisters in Sneakers is one of the most unique home fitness products on the market today.

Article Source: EzineArticles.com