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Beware of Running Tips...

Sunday, 22 December 2013 00:10

By Bethany Rutledge (triathlon.competitor.com)

The quick, trendy route to better performance seems more appealing than the long, traditional one, but you can’t shortcut your way to lasting results. Our thoughts on running fads to ignore, along with some timeless advice on maximizing your triathlon run performance:

Finding The Perfect Shoe

2011’s Born to Run started the barefoot and minimalist shoe movement, with believers scoffing at “traditional” running shoes....

The truth: Minimalist shoes could work for you if you’re a healthy, lighter runner. But be cautious. Going from thicker-heeled shoes to minimalist versions can wreak havoc on your lower-leg muscles. If you’re a longtime injury-free runner, start with drills and short runs in minimal models before completely converting.

The Perfect Cadence

The idea that cadence is key to performance gains began with research by coach Jack Daniels at the 1984 Olympics. He found that most of the runners — who were all clearly fast and efficient — averaged around 180 steps per minute. That has led to the belief that you can boost your running by simply increasing your steps per minute.

The truth: A slower cadence means longer, possibly higher strides, which can put you more at risk for injury because of the increased impact. One recent study by researcher Bryan C. Heiderscheit concluded that subtle increases in step rate can substantially reduce the loading to the hip and knee joints and may help prevent common running-related injuries. While you might want to consider modifications to your technique, the idea that cadence is the most important key to success is dubious. READ MORE