Tips & Training

Opinions vary. I would say the common consensus is to land on your “mid-foot”.  So, basically land with your foot flat.  If you land on your heel, it is like putting on the brakes and forcing your body backwards, in the opposite direction you want to go!  This puts a lot of strain on your knees as well.  A toe landing puts a lot of strain on your calves. Another thing to remember, and perhaps more important than how your foot lands is WHERE you foot lands.  You want your foot to land under the body.  That gives you good momentum and good shock absorption.  Finally, don’t try and change your form too much too soon. That’s a recipe for injury as your body is not used to what you’re doing for it.  And now that I’m giving advice…don’t increase your mileage too quickly!

Do one longer workout in each sport once a week. If you are doing an Olympic distance triathlon, swim 2000, ride 25 miles, and run 6 miles. Doing this routinely will start to build endurance. 

Most likely it’s Plantar Fascitis (PLAN-tur fas-i-tis) - inflammation of the plantar fascia — the tissue along the bottom of your foot that connects your heel bone to your toes.  It usually feels worse first thing in the morning.  It can be caused by increasing your running volume too quickly, bad shoes, or poor foot mechanics.  When you first notice the problem, decrease or stop running, stretch the arch and ice.  See your doctor if it doesn’t improve after a couple of weeks.

Shoes should be changed every 300 to 500 miles.  At that point they lose their support, shock absorption and exhibit uneven wear from your foot biomechanics.  This can lead to knee and foot injuries. Remember, you can still wear them for walking or at the gym, or recycle them!

Long runs are an important part of your training.  Not only do they build endurance, but also give you mental rewards, such as self-confidence and momentum.  Typical half marathon training plans have your longest run at 10 miles.