Athletic Endeavours - Running for Women

By Coach Barbara

Don't let winter get in the way of your training ladies! Now is the time to focus on your weaknesses, especially if you're a novice in the sport and want to get ahead.

Let's go over a few things to get you started for enjoyable training over the colder period of the year.

Has anyone ever corrected your running posture or told you about foot planting and stride length? Or how beneficial hill running can be? Have you ever thought to join the local swimming squad, running club or an indoor cycling class?

How you can improve your running during the winter?

Running is the most natural and basic movement of the three triathlon disciplines. The great advantage of running is that you can do it almost anywhere, anytime and it is an inexpensive sport - all you need to do is wisely invest in a good pair of running shoes!!

The key to good running training in triathlon lies in three basic areas:
� Stick to the rule of only increasing your time/distance by 10% every week
� Ensure you have the correct shoes
� Learn to run on "tired legs"

Posture, foot plant and stride length

Running efficiency and style are very much related to posture. Imagine yourself running tall, and slightly forward in posture, as though you were a piece of string suspended. A relaxed posture that's comfortable is ideal and it will help the neck and shoulder muscles to relax. It's important that the upper body is relaxed so you can breathe freely and your arm movements can contribute to the running movement.

The foot plant decides the stride length. You should land with your foot under the body's centre of gravity and under a slightly flexed knee. Your leg should never be fully extended in front of the body. A short stride is more efficient and it's better to under stride than overstride.

You can check out your own foot plant on the wear pattern on the sole of your running shoes. They should be worn out more on the outside of the heel, that's where you should land and under the ball of the foot towards the big toe, where you should have your push off.
If you are not quite certain about your foot planting, see a podiatrist or a sports physiotherapist, he/she can tell you also about your running style eg. pronator, neutral or supinator.

I do have one word of advice on running styles� don't make any radical changes to your gait - your running style is unique and you shouldn't try to copy someone else's.

Up hill and down hill running

Most women don't like running "HILLS" - I can assure you, if you want to improve your running, you should start loving the hills in your area and talk to them like to your plants in the garden.

Uphill running is an excellent way to increase endurance, strength, speed and tolerance of fatigue. The training should be geared towards hill repeats or hill efforts but in moderation. You're running technique is slightly different as when on the flat, there is more forward lean into the hill. The knees need to be lifted higher and the arms are used more.

Of course, when you have mastered the hill, you need to go down the other side. Therefore, control your speed and stride length and let gravity do the work. Lean forward, keep the upper body straight, lengthen your stride and run with the same foot plant as on the flat.

Running on grass or sand helps to build and strengthen ligaments and muscles, it also aids recovery from previous injuries or strains.

Shoes

Most running shoe designers have concentrated on improving foot cushioning and support. Talking about "designers", invest in a pair of shoes which fits your gait /style of running and not the rest of your running gear - you know what I mean ladies!

Clothing

Check if you have these items in your closet for outdoor training: a woollen hat, a pair of gloves, a polypropylene, a polar fleece and or a wind shirt? Your clothing should be breathable, reflectable for night running, wind and water resistant.

Flexibility and Core Strength

Triathlon running is less about speed and more about strength; it's about upper body and abdominal strength. If your body is fatigued and your core abdominal strength is weak, your run will be lacking the quality it deserves. Also, you might have realised tightness in your hip flexors, hamstring, gluteus, lower back or calf muscles during the season. During the winter months, I suggest you try some Yoga, Pilates or Stretching classes and work on those areas. Aqua running in the pool would be another alternative and it's gentle on your ligaments and joints.

If you like company and if you need some motivation, join a running Club or check out some upcoming running events. If you want to overcome your weaknesses and feel you'd like to work on your running technique, speed or strength, contact a professional running coach.

There are plenty of options to keep your momentum going over the winter, and with a little planning, new goals can be set for the coming summer - the cold season will be over before you even realise!

A consistent winter training program can set you up for a challenging and rewarding race season.

Enjoy your training, girls!