If swimming is the most technical of the three sports, and cycling the least, running sits somewhere in between. Just running more will help most people, but technique and intensity both are important for reaching your potential during the run leg. Improving your run economy (utilizing less energy to go the same speed) comes from practicing running well just as much as it does from running fast. Here are some of our beliefs at CBCG for when you lace up your sneaks.
- Strength is awesome. Proper body control and core stability make better and more coordinated runners. That’s why strength is a part of every CBCG athlete’s program.
- Hills help a lot. The long-held cliché about hills is that they are “speedwork in disguise.” This couldn’t be more true. Hills challenge you to run correctly (just as running fast demands you run properly); build sport-specific strength in your feet, calves, hamstrings, glutes, and core; and allow you to run hard without the commensurate stress on your musculoskeletal system that fast running wreaks.
- Endurance is important. Seeing a pattern? Endurance work on the run isn’t just a rehearsal for race day (otherwise we wouldn’t do so much of it), it changes your system permanently for the better, making you a more complete athlete, and it does it without breaking down your body too much.
- Speed makes you fast. Even though endurance is important, you don’t get fast without going fast. We use fartlek runs, track workouts, and strength runs (longer intervals that are slightly faster than goal race pace) to make you a speedier individual.
- Pacing is important, but pace change is also crucial. In longer distances, it can be easy to simply get stuck at a certain pace. Knowing how to run at different paces and how to change your leg speed can make the difference between having the race of your life, or just repeating the performance you put in last year.