Do some core work mang. Planks...front and sides. Do some bird-dogs. This dude has a good routine too. Do this consistently 2-3 times a week for 2-3 weeks and you will notice a difference when running. Triathlon running is a lot about strength. Do some hills too, only like once a week, 4-5 reps for about 20-30 seconds each. Then ramp up. Usually people have perfect form going uphill.
most of your runs will be at like 60% of your race pace. Then make sure you try good form habits. Keep front knee bent a bit, land naturally on front foot, don't try to push off really hard, think of it like pulling your foot back up and falling onto your front foot. Then you should be landing under your body.
Ride outside to get more stable riding a bike too. helps with running too.
and yea, foam roll a ton! Ya know I coach this crap.
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