Author:Â Leigh FisherÂ from Running Fit Coaching
We know itâs not easy to lace up your runners and decide to head out the door for your first run. But that is the hardest part of the journey! Once you commit to getting out the door, only then can you look to realize your running potential. Running is one of lifeâs great liberties and if you are new to running then your world is about to open up.
SET A GOAL
This helps you stay focussed and on track with your training. Â It should be specific, realistic, and measurable. i.e. âI would like to run for 20 minutes continuously within 2 monthsâ.
BUILD UP SLOWLY
Running is high impact. Â It is best to start with a run/walk progression. Â Each week should build up your running distance 10-15%. Â If you start off too quickly, the body can develop niggles/injuries.
The body requires ongoing maintenance in the form of stretching, massage and good nutrition. Â Stretching should be dynamic before a run and static after a run. Â Massage can be in the form of a sports masseur or self massage with a foam roller, tennis ball.
For those new to running there is a lot of âRunning Jargonâ that can be quite confusing, terms such as fartlek, intervals, lactic acid, cadence and VO2Max are just a few. Knowing how often, how far and how hard you should run are also important factors. Â For a great introduction to running you can join a free seminar in Melbourne on Feb 27th with experienced coach Melissa Vandewater from Running Fit Coaching. http://ow.ly/tJ5AW
Posted on | February 18, 2014 | No Comments
Author: Clyde Rosanowski,Â Triathlon Australia â Development Coach (Level 1) and member of the BRAT Triathlon Club
Quite simply our running performances are a direct result of a few main factors which make up our overall performance; Vo2Max (size of our engine), running efficiency (economy/biomechanics).Â One of the key limiters to us developing the first factor (Vo2max) is injury.Â Put simply not all of us are blessed with the biomechanics of an Olympic Marathon runner and canât sustain massive running volumes.Â We know that we need to progressively build up our overall aerobic endurance but donât want to push too far with our r8unning and get injured.
Cross training can be the answer.Â Â What exactly is cross training then?Â Cross training is participating in another sporting activity to compliment your primary sport, in this case your running.Â So, what can we do?Â Swimming, Cycling and Gym work are the obvious choices.Â
Iâll start with swimming.Â A lot of us runners swim like stones which makes a few lengths even more of an aerobic challenge.Â Once you have mastered a continuous swim of say 1km in the pool it is time to have some fun and do things that are just plain hard when running.Â By this I mean, high intensity reps with minimal recovery time.Â As swimming is zero impact you can manage more high intensity, more often and with shorter recovery.Â A session like 300m warm up, 5 x 100m at max pace with 30 sec recovery and 300m warm down will get the blood pumping but not leave you wrecked for days like a running track session may.
Cycling has fantastic aerobic benefits and a lot less impact that running.Â You can also get to new places that you may never running or even in the car!Â Remember to be road aware and obey all road rules as unlike when you are running you are treated as a car when on your bike.Â Spinning which means high revolution pedalling is a great way to pump the blood through your legs and is awesome for recovery.Â A 90 min flat ish ride a few times a week will do wonders for your running.Â Be careful not to go out and do 7 hour rides if running is your primary goal as this will promote weight gain in your legs.
Strength training in the gym should be the runnerâs best friend.Â Old fashioned core work will keep you in alignment when running and improve your biomechanics in each step.Â Pilates and Yoga are also awesome supplements to your running program and promote strength and flexibility which are both critical to running fast and injury free.
When I began thinking about what I was going to write in this post I began to think about the sheer volume of people that started by adding a little cross training to their run program and then became Triathletes.Â So, be careful or you may love the variety so much you change sports!
Posted on | December 1, 2013 | Comments Off
Tips from Melissa Vandewater, Run Coach for Running Fit Coaching.
Youâve decided this Spring to get fit with some running. Whatâs next?
The best way to start running or return after a break is by:
- A graduated run walk program.Â This might take the form of 30 secs running/1 min walking repeated 6-8 times.Â Commence with a 5-10min walk.Â The time running can be increased gradually or started at 3-5mins on, if you have previously built up your running.Â
- Write down the days you can run and put this in a spot where you can see it. You are more likely to stick to plan when it is written down.
- Ask a friend/s to join you.Â Â It goes quicker when you have company and accountability to each other.Â Or better still, join a group with coaching.Â Be sure to check that they cater for your level of running.
- Whilst running: Focus on being tall, relaxed shoulders and breathing deeply to open up chest/stomach.
- Wear comfortable, breathable clothing.Â Cotton tends to soak up sweat, rather than taking away from the body.
- Running shoes are important! Invest in a pair of good running shoes, not cross trainers or old pair from 3 years ago! Poor footwear can certainly contribute to niggles/injuries.
- Keep strong: cross training and strength/pilates/yoga are all good to complement you running this Spring/Summer.
For more advance tips and coaching visit Running Fit Coaching
Posted on | October 14, 2013 | Comments Off
Words by Leon Griffin â Team Brooks Athlete
Wow â where did the winter months go! If youâre anything like me, your last race of the previous summer feels like it was just yesterday, and a new season already dawns upon us.
Those feelings of pre-race anxiety are starting to creep in, and you start to wonder if that goal you set at the start of the offseason – to become a much more competent swimmer, to race some bike crits to improve your bike skills, or complete a few more brick sessions so you donât run out of gas and walk the second half of those runs â was realistic.
OR youâre simply working up the courage to tackle your first triathlon. Whichever it is, donât despair, youâre not alone. Those rollercoaster ridinâ butterflies in the pit of your stomach when your thoughts turn to the fast approaching season kickoff are about as common and guaranteed as a Bart Cummings appearance at the Spring Racing Carnival.
Hopefully I can give you a few pointers below to help you become the master of your own anxiety!
All about You
Make sure youâre taking on the challenge of racing your first tri, improving one of the three legs, improving on all legs, setting a PB or winning your age group or the whole kit and caboodle for yourself, no one else. That can be the easiest way to eliminate some of that external stress thatâs waking you up at 2:30 in the morningâŚworried youâre not going to live up to the expectations of your partner, friends, competitors or even your cat. If youâre not in it for you and your own reasons, then get out of it before you even start!
Make a list
It sounds boring and youâve probably heard it a million times before, but the easiest way to minimise pre-race anxiety is to make a list at least 1-2 weeks before the first race and split it into two parts; 1) things that need to be organised plenty of time before the race; and 2) things to sort the day or two leading in and night before.
Things to include on the first list include at least one brick session (bike ride with a run off) so to get the familiarity of the âjelly legsâ transition back, a test run in the wetsuit if you havenât thrown it on since last summer or have a new one, or maybe never even used one, a bike service or some new tires, a gentle run in the race shoes, a massage, a new haircut, etc. Basically anything that you donât want to be stressed about the day or so before the race.
The second list may just include everything you need to pack to take to the race to use like goggles, wetsuit, bike and helmet, shoes, plus other little bits and pieces like your pump, pair of thongs for your blistering feet (not needed if you wear Brooks!), a clean t-shirt so you donât have bad B.O when you stop at the shop for a pie and coke on the way home, definitely some baggy shorts so you donât go into that shop to get the pie and coke in your tight and smuggling race shorts, sunscreen lotion, etc.
Whatever you do, donât think you can just wing-it! Think about each leg and how youâre going to approach it. By that I donât mean being so specific that if it doesnât happen then you need to throw in the towel, but think about where youâll position yourself at the swim start (weaker or less confident swimmers start on the side or to the back of your wave), start pulling the wetsuit off running to your bike or wait till you get to your transition spot, bike shoes clipped into your pedals or put them on in transition and run out with them on, start fast or start slow, socks or not for the run, hat, sunglasses?âŚso many decisions!!!
Triathlons definitely have a lot more involved to think about than that 5k fun run, however donât let it overwhelm you. Just break it down and visualise beforehand how you want to attack each of the 3 components that make up the triathlon. Stick to it as best as you can, but be flexible enough to allow for anything and everything to pop up during the course of the race because it something generally does. That way I guarantee youâll reduce the anxiety within you and get your season off to a great start!
Looking for a Triathlon to sign up to? Click here to see our events calendar.
Leon is a former World Duathlon Champion and currently focuses on non-drafting triathlon in particular at the 70.3 distance with the goal to ultimately stand on top of the podium in Hawaii!
Follow Leon Griffin on Twitter.
Posted on | October 3, 2013 | Comments Off
The Trance 12 has hit stores and just quietly, weâre pretty excited. The Trance 12 takes off from where the Trance 11 left off by maintaining the balance between a plush
ride but a supportive ride. Full length DNA and Stacked MOGO look after the cushioning and the Progressive Diagonal Roll Bar (PDRB) takes care of the support!
We have increased the lateral ground contact in the shoe by continuing the midsole through that lateral aspect of the shoe. This allows for a balanced ride through the mid-foot, consistent landing zone for every foot fall and helps deliver an amazingly plush and responsive ride from heel to toe!
View Men’s Trance 12
View Women’s Trance 12Â
Posted on | January 10, 2013 | Comments Off
Guest Author: Travis Ronaldson (Strength & Conditioning Coach)
In part 1 of our Spring Health series we looked at how we can identify our goals and put timelines and measures in place to ensure we have direction and are always on the path to achieving them. So now that we have developed some health goals, it is time to get the nutrition part of our plan right. Now I think I can cover almost everyoneâs goals by saying that they probably include wanting to lose some weight by getting rid of excess fat tissue and getting more defined. Rather than eating purely for weight loss or body composition goals however, I want to focus on eating for health. Just as with our goal setting we aimed to set goals for our fitness rather than purely just weight loss, we want our nutrition plan to improve our health, rather than just help us lose weight. This is because eating for health is something that will leave you feeling better, fitter and being healthier, which will help your body composition goals take care of themselves.
So while restricting some of the unhealthy foods you currently may consume is important, letâs also focus on the foods you should be eating more of.
Step 1. Clean out the fridge and cupboard of all of your high sugar and fat products. See it as a spring clean. This means getting rid of frozen desserts, stashes of chocolate and food that is counterproductive to your goals. If you have these foods around you, at some stage you are likely to be tired or stressed or fatigued and may, despite your best intentions, end up consuming them anyway. If you feel bad about throwing them out, give them away or donate them to charity, or even invite some friends or family over for dinner and try to get rid of them then.
Step 2. Get a water bottle. When you are hydrated you function better physically, mentally and emotionally. It will also serve as an appetite suppressant. When you feel better you are less likely to make bad eating decisions based on emotion. Research has indicated that the majority of people are dehydrated at any given time. Donât rob yourself of the health benefits of being hydrated, which include feeling more energetic. Keep your drink bottle with you all day and try to consume a decent amount such as 500ml early in the day to help you stay hydrated all day. The best part? Tap water is cheap and easily accessible.
Step 3. Be organised. You need to have a plan of what you are going to eat and when. Donât get to three oâclock, realise you are hungry and go to the vending machine. Pack some snacks. Most people intend to eat well, but end up being too busy to make something and buy an unhealthy treat. Get some Tupperware and after cooking a healthy dinner, pop the leftovers in and freeze it or take it to work for lunch. When you do have some time, such as on a Sunday, feel free to cook up a big healthy meal and divide it up into smaller portions for consumption during the week. It may sound like a lot of work, but it will save you money, make you healthier and stop you making bad eating decisions based on convenience alone. Also keep some snacks handy. A handful of nuts and seeds in your bag make a nice healthy, filling snack when you are on the move.
Step 4. Be wary of sugar, especially in drinks. A couple of pieces of fruit a day will be all of the sugar your body requires and more. It is very easy to drink your calories, with calorie dense drinks such as soft drink, energy drinks and flavoured milks. Try to stick to water, with the odd tea and coffee during the day.
Step 5. Eat more veggies and salads. This goes without saying. Be adventurous and try some different vegetables and salad ingredients and combinations for variety. On the move? Quick heat up and frozen vegetables can make a quick and healthy meal. Use your vegetables and salads to help you fill up and get all of the vitamins and nutrients you need to feel great.
Step 6. Use cuts of lean meat and eat more fish. Dust off the grill and prepare those lean cuts of lamb and beef, chicken, kangaroo, turkey and pork. Be sure to include lots of fish in your food intake too, with salmon a great option that is high in protein and fatty acids essential for body function. Protein should always form the basis of your meals, with eggs, lentils and nuts also great sources of lean protein. This will assist with muscle growth and repair and also help you feel fuller for longer.
Step 7. If you donât think you can cut out your vices cold turkey, or are worried if you do it could end in a three day sugar and saturated fat bender in a couple of weeksâ time, cut down slowly. It may be just cutting down from one can of soft drink a day to one can every second day, or takeaway three nights a week to takeaway only one. Slowly cut down even further as you go, and you will find that the less you consume sugar and fat, the less you will crave it.
Remember that you will be rewarded for eating well. Feeling great, being healthier and looking good are all great by-products of eating healthy, it doesnât have to be a chore or feel like punishment. If you do fall off the wagon, try and get straight back on and make sure your next meal is healthy, donât make the mistake of saying that you have started the day unhealthy and you may as well continue that way. Healthy eating is the key to building the body you want. Next step is exercise. Stay tuned for part three when we will cover how to design and implement an exercise program to reach your goals.
To find out more about Travis please visit his Facebook page at travisronaldson.com.au
Posted on | October 18, 2012 | Comments Off
Ever wondered what the âGTSâ stands for in Adrenaline GTS? Go-to-shoe. And for thousands of runners the new editionÂ GTS 13 will continue to be just that. Hitting Australian & New Zealand shores soon, the Adrenaline GTS 13 will deliver the perfect fit and feel to help you float along on each and every run.
We have buy clomid without a prescription taken our most-popular shoe and made it even more flexible by adding in Omega Grooves in the forefoot. Add to this the Omni
Grooves, Flextra and stretch eyelets, theseÂ technologies offer, you the runner, the perfect balance of support and comfort.
The GTS 13 will be available in stores in November 2012. For updates on the Adrenaline GTS sign up to our e-newsletter The Run Down.
Posted on | September 27, 2012 | 1 Comment
Guest Author: Travis Ronaldson (Strength & Conditioning Coach)
Spring is upon us and the warmer weather is just around the corner. This means that a lot of people will emerge from their winter exercise hibernation and comfort food and start thinking about focusing on their health again. While gaining a couple of kilograms over winter is nothing unusual, being able to shed them again can be a real challenge. But if you donât, and you gain a couple every winter, you can see how your weight can creep up quite dramatically in only a couple of years. So in a three part series we are going to touch on all of the things that you should be doing to get your health back on track. In this first part of the series we are going to look at allÂ of the little things you need to be doing which will make exercising and eating healthy easier. In part two we will look at some basic nutrition plans and in part three we will look at formulating an exercise program to improve your fitness.
So to start with we need to identify some goals. Not just big goals, but also smaller goals along the way. There is no point saying you want to lose 6kg by Christmas, and then wait until Christmas day to jump on the scales. So what we need to do is identify what our big goals are, and then break them into smaller monthly and even weekly goals to ensure you remain on track, and are making achievements along the way. Letâs say you had a goal for significant weight loss by Christmas, and then you broke that up into smaller weight loss targets by the start of October, November and December respectively. This is step one: identify goals, and then attach a timeline to them, breaking them up into smaller goals.
Â Having weight loss as a goal may sound quite simple, but as you eat healthy and exercise changes occur within your body that may see you lose quite a lot of fat, but also gain a little bit of muscle, meaning that your weight wonât change a great deal on the scales, but you will be substantially healthier. With this in mind it is a good idea to set a body composition goal such as body fat percentage, and also some fitness goals, such as running 3km in under 18 minutes, or performing 20 push ups, or a 2 minute plank. Having some fitness goals will give you something to strive for, and as you work to achieve your fitness goals your body composition goals and weight loss will take care of itself. Step two: set not only body composition and weight loss goals, but also fitness goals. Maybe a cardio goal (such as running, cycling, rowing), a strength goal (25 push ups, squatting 60kg for 10 reps with perfect form) and a core strength goal (plank for time). Working towards something such as a fun run or exercise event is also great. Read more
Posted on | September 5, 2012 | Comments Off
Well with the Asia Pacific Ironman Championships Melbourne only 3 and a half weeks away the excitement, tension, anxiety and nerves are all building, 226kms of mental and physical challenges await and honestly those 3 and a half weeks canĂ˘âŹâ˘t go quick enough.
ItĂ˘âŹâ˘s quite funny when you think of the event itself the distance and challenge of it all is daunting but the fact is that the training is just as daunting and challenging. The race day ultimately is a day of celebration that follows many weeks and months of the hard slog that is training. I try and think of the day in that context and am really looking forward to getting out there amongst it and taking in the whole day. IĂ˘âŹâ˘m just like all the other age groupers out there IĂ˘âŹâ˘m in it to get to the finish line not to break records, and IĂ˘âŹâ˘m going to have fun all the way from beginning to end.
In terms of the training work load I have been trying to put in around 25 to 30 hours a week. As for kms, it does vary quite a fair bit but as a base IĂ˘âŹâ˘m trying to run around 60 to 120kms/wk (with at least 2 long run efforts of 20kms plus), swimming 15 to 25kms/wk and riding around 250 to 400kms/week (with two long rides on the weekend and the rest done on the indoor trainer). I think the time though is the more important thing and keeping training consistent is the key for me. However I found it is very important to listen to your body and if you feel tired and run down which does happen with that sort of consistent workload then it can be a good idea to have a day off here and there and recharge the batteries. In saying that IĂ˘âŹâ˘m always hearing the notion of train smarter not harder, and in the case for Ironman training I honestly believe this to have substance.
With that said I have had the opportunity to have some threshold fitness testing done with Dean McNamara at Sydney Sports & Exercise Physiology. What that has given me is a baseline of my VO2 max and Anaerobic ThresholdsÂ on the bike and run. Without going into detail what that means is that I can focus my training on specific areas to get fitter with far less effort, therefore training smarter not harder. This sort of information is incredibly valuable for anyone and everyone not just athletes. But for endurance athletes it can create a great exercise platform to increase fitness without increase load which so many people do. Info on the testing can be found at www.ssep.com.au
Triathlon and specifically the longer distance events such as ironman and half ironman, things like nutrition and equipment can play a major role in training and also racing. In terms of the bike IĂ˘âŹâ˘m lucky to be riding the Trek Speed Concept which is one of the fastest bikes on the planet and I honestly need all the help I can get. When youĂ˘âŹâ˘re on the bike for up to 6 or 7 hours comfort is key and I find this works very well for me. I have been able to dial in the fit perfectly. With Nutrition, itĂ˘âŹâ˘s very individual and also a trial and error subject. For me I use gels and an electrolyte drink on the bike along with salt tablets and on the run again gels, coke and water. Like I said itĂ˘âŹâ˘s very individual and some things may work for some and not others. On the run I stick to my tried and tested Brooks T7 racers, superlight and perfect for my foot type and with the swim,( hereĂ˘âŹâ˘s hoping itĂ˘âŹâ˘s a wetsuit swim in Melbourne) I use a 2XU wetsuit, which as we all know is a lifesaver in the water.
Well like I said less than a month away so I hope to get through the final stages of training injury free and be at the start line full of energy and ready to go.
By Matt Code Ă˘âŹâ Brooks Sales Executive
Posted on | February 28, 2012 | Comments Off
The history of the Ironman triathlon race dates back to 1978 when during the awards ceremony for a Hawaii running race, a debate ensued amongst competitors about who was more fit — swimmers, runners or other athletes. One of the participants, Navy Commander John Collins and his wife Judy, dreamt up a race to settle the argument. They proposed combining three existing races all to be completed in succession: the Waikiki Rough-water Swim (2.4 miles), the Around-Oahu Bike Race (112 miles, originally a two-day event) and the Honolulu Marathon (26.2 miles). “Whoever finishes first weĂ˘âŹâ˘ll call the Ironman,” said Collins. Fifteen men participated in the initial event held on February 18; 12 completed the race, led by the first Ironman, Gordon Haller. His winning time: 11 hours, 46 minutes and 58 seconds. The race was designed to be the toughest single day test of will and determination.
Prior to the race, each athlete received three sheets of paper listing a few rules and a course description. Handwritten on the last page was this exhortation: “Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life”.
That quote written by John Collins sums up the reason why people are drawn to this event, they go through extreme physical and mental punishment to be recognised as an Ironman, for the title and for glory. When you think that most athletes will take over 10 hours to complete the event it seems crazy to go through all that suffering for just a moment of glory but it is obviously worth it.
These days the Ironman has grown to 26 events annually across the globe and is a brand that is becoming a well known and a sought after goal. To think that it started as a one off event, to grow to where it is today is mind blowing, but it is proof that there is something about the event that people seek out and feel the need and want to conquer.
The races are commonly broken up into two categories, you have the pros who are there to win, they are amongst some of the greatest and fittest athletes on the planet and the age groupers, which is the majority of competitors. These men and women are there simply there to finish the race and conquer the massive distance. Each one goes through the ups and downs that you experience in endurance sports and are emerged in a battle between mind and body, where you are trading hours of pain and suffering for moments of glory and the title of Ironman.
In 2012 Ironman comes to Melbourne for the first time and the event will be the stage for the Asia Pacific Ironman Championship. I myself will be amongst the 1400 or so competitors battling the distance that is Ironman. For a long time I have had a great interest in endurance sports and in 2009 I got my first taste of the Ironman World Championships in Kona Hawaii. I was there supporting my uncle who at 40 years of age decided he wanted to tackle the challenge that is the Ironman World Championship. Watching him conquer the day and run across the finish line has certainly inspired me to take up the challenge. Most people that hear about Ironman and learn of what’s involved say “that’s crazy, why would you do that”, but when you see the elation and happiness on the face of the people that cross the finish line, then you know exactly why people are doing it. I saw that in Kona in 2009 and I most definitely want that feeling just like so many.
“Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life” – John Collins.
By Matt Code Ă˘âŹâ Brooks Sales Executive
Posted on | December 5, 2011 | 3 Commentskeep looking »