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Long Distance Training Tips for Triathlon, Iron Man and other race events

It’s not long before the Triathlon, Iron Man and other race event season starts up again. If you’ve made 2019 the year when you decide to train for one of these events, then one of the biggest challenges you will face, particularly if you are a beginner, it to increase the overall distance you can run. Most new runners will often face both physical and mental obstacles as they try to push their runs a little bit farther. Please note that, in order to prevent injuries, you should not increase your weekly mileage by more than 10 percent each week.

If you're just getting started with running (or even swimming and cycling), try some of these strategies recommended by the team at Swansea TriSharks Triathlon Club:

TriSharks Long Distance Training Tips

  1. Warm Up: always start with a good warm up as this can prevent all sorts of problems, such as side stitches and muscle tightness, that could impact on your run. And don't forget to cool down for at least five minutes of an easy pace at the end of your run too.
  2. Run/Walk Combinations:don't put pressure on yourself to run the entire length of your desired distance. Do a run/walk combination to cover more distance. You'll still get a great workout and you’ll slowly build the fitness and confidence you need to run longer distances without walking.
  3. Run Outdoors: Although treadmill running may be a little easier physically, it can be a much more difficult mental challenge and is pretty boring too. If weather and safety permits, get yourself outside for your runs. The fresh air, scenery, and new routes may distract you so much that you'll run longer than you normally would on that old treadmill.
  4. Stop and stretch: Tightness in various muscles is a common reason why beginner runners (as well as more experienced ones) end their runs early. Often, if you're feeling tightness in a muscle, a little mid-run stretching can help a lot. Try stretching the affected body part for about 30 seconds and then try continuing your run. If you're feeling a pain that doesn't get better as you warm up, you may need to stop running.
  5. Get a Running Buddy: Many beginners say that they never would be able to run as long without their running buddy or buddies. Whether it's because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who buddy up with friends usually find that they can run longer. If you usually run alone, ask a friend or family member to join you or find a running group near you.
  6. Resting:While you may think that side stitches are an inevitable part of running, you can actually avoid them. Follow steps to prevent side stitches, so they don't force you to cut your runs short.
  7. Running Too Fast: One of the most common reasons why beginners stop running before they reach their goal distance is because they're running too fast. When you're first getting started with running, you really should be running at a conversational pace, which means that you can very easily talk in complete sentences while running. If you're gasping for air, you're definitely running too fast.
  8. Strength Training: strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15-minute to 20-minute strengthening workouts a week to build more muscle mass.
  9. Change your routine:Trying new running routes will distract you so you won't be tempted to stop because of boredom. If you typically run at your local track, try running on streets in your neighbourhood or a nearby path or trail.
  10. Hydration and Energy Gels: It goes without saying that you need to keep hydrated whilst ou on your training runs or during an event.It’s also important to keep your energy levels up which you can do with energy drinks or gels, and even easy-to-carry which are available from our Sharks Swim Shop Website or our shop on Sketty Cross in Swansea.

TriSharks Triathlon Club

Having very short-term goals to work toward can also help with the mental challenges of running longer. Your goals can be as simple as, "Run to the next stop sign" (and then the next stop sign, and the one after that). As long as it keeps you moving, it doesn't matter how lame or uninspired your goal might seem.​

At TriSharks Triathlon Club we provide triathlon training for young adults, children and those with disabilities. Our training programmes are designed to develop technique, skills, strength and endurance. We also conduct inter-club competitions and time trials to give our members a thorough practice before the events they are working towards.

To find our more, visit our website at or call us today on 01792 202795.

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