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Most Common Running Overuse Injuries

6 Common Running Overuse Injuries and How to Treat Them

Running is a vital aspect of many athletes’ training and livelihood. But running can also take a heavy toll on one’s body. Runners are used to having minor body aches and pains from time to time, but a running injury is an entirely different story. More than 80 percent of running injuries1 are caused by repetitive stress on certain parts of the body. And believe it or not, even pro runners and athletes still succumb to these overuse injuries. Below are six of the most common overuse injuries in runners and how to deal with them.   1. IT Band… Read More »


plantar fasciitis stretches exercises running pain

7 Plantar Fasciitis Stretches and Exercises to Help Get You Back to Running

As one of the most common running injuries, plantar fasciitis can have a debilitating effect on a triathlete’s performance. This condition leads to inflammation of the tissue band under the foot, causing significant discomfort and even debilitating injury. The good news is that it’s relatively easy to treat by doing specific plantar fasciitis stretches and exercises, as well as getting ample rest. The pain caused by plantar fasciitis can sometimes ease while exercising, so it may be tempting for some runners and triathletes to ignore it or put off treatment until a later date. However, without proper treatment and recovery,… Read More »


t2 bike to run triathlon transition

The Science Behind The Bike to Run Transition

This article was written by and originally published at MiddaughCoaching.com. As every triathlete knows, the bike to run transition can be a son of a motherless goat. A seasoned runner can be humbled to a shuffle as muscles recalibrate to different movement patterns. In this article, we are going to explore some reasons for this and some practical applications for your training to help improve T2.   Physiological Changes Triathlon running is known to be much harder than stand-alone running at the same speed. Oxygen consumption (V̇O2), respiratory frequency, ventilation rate, and heart rate are all increased especially during the… Read More »


foundation training founder exercise

Foundation Training: The Art of the Injury-Proof Athlete

At one of his meetups in San Francisco, I was able to chat with Kona veteran and fitness guru Ben Greenfield about combating injuries. Immediately he brought-up the book Foundation Training, in which he advocates as a solid tool to become a more resilient and injury-free athlete. Coupled with a forward written by Lance Armstrong, I was compelled to give Foundation Training a try. I was sold on its potential after experimenting with a couple exercises.   “Foundation Training enabled me feel more grounded, poised, and confident to train.” More than just the next fitness fad, Foundation Training is quickly becoming a proliferated movement practice, and… Read More »


Strength Training for Triathlete Triathlon

Strength Training for Triathletes:
The Rules of Resistance & Weight Training for Triathlon

Most triathlon coaches will agree, strength training for triathletes requires a unique approach compared to athletes who rely on explosive strength and fast-twitch power. In this post, we cover fundamental best practices to help you get the most from endurance-specific strength training.   Do Triathletes Need to Lift Weights & Strength Train? Like most endurance events, triathlon is an incredibly repetitive sport. For many triathletes, constant training and racing can often lead to muscle weaknesses and imbalances over time. A fourth discipline to achieving longevity and success in triathlon is strength training. When properly executed for a targeted distance event(1),… Read More »


hip mobility exercise couch stretch

Hip Mobility Exercises for Cyclist, Runners, and Triathletes

It should go without saying – hip mobility exercises are essential for high-level cyclists, runners, and triathletes. Restricted hip range-of-motion is the plague. Not only is it one of the most neglected and difficult areas to address, but hip dysfunctions can be a mysterious proponent of injury.  Here we share some of our favorite movements to free-up tight hips. By dedicating 15 minutes a day practicing some of these hip mobility exercises, you can experience wider hip range-of-motion, better glue activation, and greater efficiency in both your pedal stroke and your running stride. Even if you’re not injured, dabbling with… Read More »


Brian MacKenzie running drills

Single Leg “Pull” Drill for Efficient Running by Brian MacKenzie of CrossFit Endurance

Author of books Unbreakable Running and Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training, strength and endurance coach Brian MacKenzie demonstrates the single leg “pulling” drill for more efficient running in this short video. In essence, this leg “pull” drill  helps athletes cultivate greater efficiency in their running mechanics by helping reinforce a low-impact, mid-foot strike pattern that combats over-striding and running injuries that can result. Try this single leg pulling drill as a warm-up before your training runs. It’s an effective way to turn-on your hamstrings and develop important stride mechanics. Also note in the video how Brian… Read More »


bobby mcgree triathlon coach

The “Three Essential (Running) Drills” by Olympic Coach Bobby McGee

Coach Bobby McGee is an innovator and pioneer in running. He has introduced many different drills that help to develop proper running mechanics in all levels of athletes. There’s no doubt that doing these running drills will help make you a more efficient and stronger triathlete. In this clip from Triathlon: The Run, Volume 4 of the 5-disc USA Triathlon Training Series, Bobby McGee demonstrates “The Three Essential Drills” which will help any runner build a solid mechanical foundation.   About Running Coach Bobby McGee Rooted to the tagline “Grace, Gratitude, Gut,” Bobby McGee helps runners and triathletes of all… Read More »


somatic pelvic clock movement

“The Clock,” a Somatic Movement Exercise for Better Running and Cycling

“The Clock,” which stems from the work of Somatic pioneer Moshe Feldenkrais, is a movement practice that’s intended to bring greater self-awareness of your hips, back, core muscles, glutes, and even your shoulders and neck. Spend about 10 minutes with The Clock after waking up or before your workout. The A.M. in particular is prime time in which your body is most receptive to realizing contractions and freeing them through the movement (priming your body for a incredible ride, run, or swim.)


voodoo flossing knee

How to VooDoo Floss Knee, Ankle, Calf, and Hamstring

VooDoo floss bands are a secret weapon for injury prevention and rehabilitation. Using a high-compression force that’s applied around specific joints and muscles, the VooDoo floss band can help restore connective tissue, improve blood flow, and increase range of motion. This article focuses on VooDoo flossing various parts of the legs, specifically the knees, ankle, calf, and hamstring muscles. Floss bands can also be useful for elbows, shoulders, wrists, and other surrounding joints and musculature. When getting started flossing, we highly recommend using proper “VooDoo” floss bands from Rogue Fitness (that is, unless you have an allergy to latex). Between… Read More »


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