Get Faster on Your Run with these Tips

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Follow these tips to see improvement and get faster on your run

Whether you’re new to triathlon or a seasoned veteran, you will eventually want to get faster on the run. Improving the run is one way to shave minutes off your overall time! You’ll have to put in the work though. It takes hard work and dedication to increase your speed. Below are 6 different ways to help you get faster and chase those PRs. The more of these tips you integrate, the better. 

Interval training

Keep track of your time during interval workouts to maximize your workout.

This type of training includes periods of high and low intensity running. High-intensity interval involves running faster than your everyday pace. Interval training revamps the efficiency of the oxygen delivered to your body. This will help increase your speed and efficiency. The goal is to make small, incremental increases in speed over time. Try the workout below and adjust as needed.

  • Jog for three minutes at regular pace
  • Sprint for one minute
  • Repeat this cycle four more times

Pro tip: don’t skip your workouts when you use these 4 excuse busters.

Run hill repeats

These might be difficult at first, but they’re worth it. Running hills is a form of resistance training.  Look for a hill that takes you about two minutes to ascend. Run at a steady but hard effort on the way up and easy jog back down to recover. Your body will work harder, but this is a chance to work on controlling your breathing. Focus on your recovery on the downhill. Engage your core and regain control of your breathing on the way down. With hill training, you’ll increase your muscle strength, especially your glutes and calves. Those are the muscles needed to sprint across the finish line! Avoid knee pain when you run when you incorporate these tips.

Add strength training

Pushups are a great workout if you don’t have weights at home.

How you increase your speed is not just about running. You need to keep yourself active and functioning. Strength training involves exercises that improve strength and endurance. It typically involves the use of weights, but can take a variety of different forms such as bodyweight workout. Start with lighter weights gradually work your way up. If you don’t have weights at home you can still complete a workout. Incorporate pushups, dips, situps, lunges, squats, and any other exercise that uses your body’s weight.

Be steady and focused

Things take time, so don’t get off track. You won’t achieve your big goal overnight. Set up smaller, weekly goals along the way. Take it easy on yourself. Slow and steady may win the race, but fast and steady builds speed! Take challenges and try running faster than the day before. Be just as focused on your recovery as you are about getting faster on your run. Learn about the benefits of an ice bath and how it can help with your recovery process.

Try yoga

Yoga can improve your breathing, flexibility, and core strength.

Yoga has extensive benefits beyond our imagination. Add yoga to your daily or weekly training plan and you won’t be disappointed. A study showed that twice-weekly yoga sessions increase flexibility in the joints and improve the balance of your body. Deep breathing associated with yoga will also help you consume oxygen more efficiently when completing more strenuous workouts. Get started with these 5 yoga poses for triathletes.

Eat right

Eating right is crucial. Optimal fueling gives your body what it needs to improve. Plus, by eating healthier you could lose some weight and develop lean muscle. Don’t forget to hydrate!

These are some of the most tried and valued running techniques. Everyone has their unique ways to get faster on the run, so make sure you do what’s best for you. Listen to your body and don’t get too harsh on yourself. Just like training for the finish line, getting faster on your run takes time.

4 Effective Foam Rolling Tips

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Recover from your workout faster with these foam rolling tips

A foam roller helps with myofascial release. Foam rolling can loosen your muscles before a workout. It can also help your body recover after a workout. The benefits of using a foam roller include: relieves soreness, helps with tight muscles, and increases flexibility.  These are the three most common issues triathletes want resolved so they can begin the recovery process and get ready for their next workout. Here are four foam rolling tips that’ll help you recover faster and be ready for your next workout. Pro tip: make sure you’re recovering effectively when you avoid these foam rolling mistakes.

4 foam rolling tips

  1. Be consistent

Consistency is key when foam rolling, just like your training.

All people who have engaged in any physical activity know consistency is key. The same is the case with taking care of your body. Foam rolling is no different. Create a plan of action, just like your training, and make foam rolling a part of your routine. This is especially true when you factor in what you ask of your body after swimming, cycling, and running. Effective recovery is just as vital as your training. Build it in before and after workouts and eventually it’ll become a part of your training plan. Track all of your training progress, including foam rolling, with one of these training apps.

  1. Focus on muscles used in workout

Foam rolling before workouts increases circulation and flexibility. It also loosens your muscles. When you foam roll afterward, it begins your body’s recovery process. Focus on sore and tight muscles, especially if they were heavily used. Foam rolling can have similar effects to a good massage. Pro tip: learn why you should add strength training to your overall plan. Don’t forget to foam roll!

  1. Roll slowly

Whatever foam roller you use, make sure you stay relaxed and roll slowly.

Don’t roll too fast is the basic mantra for foam rolling. Rolling too fast can be harmful and ineffective. Roll slow enough for the affected muscles to feel the roller and relax. Roll slowly and intentionally over specific muscles that are feeling sore. If you have a spot that is tight, spend some extra time trying to loosen the muscle. 

  1. Take deep breaths

A combination of foam rolling and deep breathing can do wonders for your blood’s circulation. Taking deep breaths can help you remain calm and relaxed. It also helps increase the circulation of blood throughout your body, pumping fresh blood to the muscles that need it most. Deep breathing can also relieve anxiety and help manage stress. 

These proven foam rolling tips will help you get the best results and expedite the recovery process. You’ll be ready to crush your next workout. Just don’t forget to foam roll before and after!

Learn How to Find Swim Goggles That Fit You Best

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Everything you need to know about finding swim goggles that fit you best

A good pair of goggles is an essential item for swimming. They can make or break your swim at your big race or during your training. That’s why it’s important to find a pair of swim goggles that fit you and your needs. Durability, fit, comfort, clarity, and adjustability are qualities you should look for before purchasing a new pair of swim goggles. Different kinds of goggles provide better protection, benefits, and effectiveness depending on the type of swimming you’re doing. Find the swim goggles that fit you best with our recommendations and links below! Pro tip: if you’re just starting out keep these beginner swimming tips in mind.

Here are a few things to keep in mind

Size matters

Swimmer swimming towards the water exit at Jack's Generic Triathlon. It's important to ensure you have swim goggles that fit.

Swim goggles that fit will keep them from falling off during your swim. Credit – Ed Sparks

The most notable difference between pool goggles and tri or open water goggles is that tri goggles are bigger. They provide a wider range of vision. This feature is critical to maximize your field of vision and properly sight while looking for other athletes, buoys, and the almighty swim finish line. The same pair of goggles often come in different sizes. Make sure you get the pair that best fits you without compromising your sight. Correct fit is critical to how well the goggles will seal around your eyes and keep the water out.

Pay attention to tint

Style may be important, but you don’t want to compromise style for function. Tinted goggles may appeal to you more, but if you’re doing an open water race on an overcast day or if the water is muddy, heavily tinted goggles would hinder your vision during the swim. Plus, if you’re new to open water swimming, limiting your already hindered vision may be intimidating for most swimmers. Once you find the swim goggles that fit you best, it is a great idea to get a few pairs with different tint levels. Have it all in your swim bag so that you are ready for any situation.  

Polarized lens

These are a must for a sunny, open water swim. A polarized lens will reduce glare off the water from the sun and allow you to see more clearly. Many goggles come in both regular and polarized lenses. You should consider getting both. Use the regular lens for training and the polarized lens for races. 

UV protection

You protect your eyes during every other portion of triathlon. The swim is no exception. Typically most goggles have this feature, but make sure you look for a pair with UV protection to prevent any damage to your eyes. The sun’s rays reflect off the water and make it hard to see. Goggles with UV protection will shield your eyes from any damage. They will keep your vision manageable on sunny training or race days.

Train in the goggles you will race in

This is the best way to avoid any race-morning mishaps from keeping you from performing your best on race day. Adjust your goggles to the exact tightness you’re comfortable with to avoid your goggles from filling up with water or even falling off mid-race.

Top 5 triathlon goggle recommendations

Roka R1 Goggles

  • Patented design for greater field of view
  • UV, anti-scratch, and anti-fog coating
  • Flat silicone head strap with locking adjustment clip

Speedo Socket 2.0 Mirrored Goggles

New Wave Fusion 2.0 Swim Goggles

  • Low-profile design with streamlined shape
  • Soft, durable silicone double head straps
  • Four nosepiece options to fit all swimmers

Aqua Sphere Kayenne Polarized Lens Swim Goggles

  • Polarized lens reduces glare and increases contrast
  • Oversized lens for great visibility
  • Anti-fog and UV lens treatment for long-lasting clarity

AqtivAqua DX Wide View Swim Goggles

Now you have all the information you need to find the swim goggles that fit you best! Is a wetsuit next on your list? Make sure you know what to look for when choosing a wetsuit.