Tri Zones Training

Once you climb off your bike and head out on the run the rest is downhill, figuratively, if not literally. Each of us is born with a natural running style, but that doesn't mean we can't benefit from some mechanical changes to make us more efficient. When you run efficiently, you can run faster and farther, with fewer chances for injury. You should feel light and quick on your feet, like you are prancing, not like you are lumbering.

One of the best ways to improve your form is to work with a running coach or attend a running group a few times during your training. You can pick up some easy pointers that, with a little practice, can become part of your running style.

A few tips:

Running Style

• Lead with your chest and keep it lifted up, especially when you are tired. This helps keep your airways open and makes it easier to breathe.
• Relax your arms and shoulders. Keep your shoulders parallel to the ground, not hunched up.
• Breathe out fully each time.
• Don't over-stride. Many of the injuries suffered by runners stem from over-striding.
• Include hill work in your training. Find a short, gradual incline and run three to ten repeats once a week.

Running Safety

• Listen to your body. If you need to walk, do it. There is nothing wrong with taking a walking break during a run.
• Drink lots of water - before, during and after you run. This is especially important as the weather gets hotter and more humid.
• Buy the best shoes you can afford. It is less expensive to spend money on shoes than it is on doctors. And even more important, buy proper shoes for your particular foot type.
• If you are injured, get it checked out. Many problems can be corrected with proper stretching, different shoes, or new running mechanics. There are injury prevention clinics you can attend.
• Don't run alone after dark. If you have to run at night, make sure to go with a friend.

Written by Marion Burch Cimbala and Heather O'Keeffe Gardner to help women prepare for the Danskin Women's Triathlon