Improving Run Form in the Off Season

The "off season" can be a challenging time for most triathletes because they don't have an immediate race on the calendar.  While finishing a race feels good, the feeling of “what do I do now?” often leads to athletes doing too little (or in some cases, signing up for too much next season).

Now I do think it’s necessary and beneficial to take a break from the regular structure of the race season training schedule, but using this time wisely to improve key areas of your sport while still feeling like you're taking some time off is key to coming back strong next season. 

At the end of the day, consistency is key to success and injury prevention, and this is especially true for triathlon. Taking 2-3 months off from swimming, cycling and running might sound great right now, but think about how you might feel about this choice in the spring when it feels like you're starting over again.  There is a way to keep the majority of the fitness you've gained this season up while still feeling like you've had a break from a season of structured training.

But what’s the best way to do that?

For most triathletes the best bang for their buck with winter training is focusing on improvements in their strength (aka resiliency) and sports specific form (aka drills). Obviously, in the sport of triathlon, we have three disciplines to focus on: swimming, cycling and running. All three disciplines require specific strength and excellent form to excel, but for this post, I want to focus specifically on running. 

If running is a discipline you know can use some TLC, read on to learn what you can do to improve your run while still having fun and feeling like you still got a break from structured training. 

​(FYI - Unless you live in an area with a lot of snow, running is great discipline during the winter months because it's cooler and still fairly easy to do, unlike open water swimming or road cycling.)

Tip #1 - Get off the roads and onto the trail
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Chances are, you’ve spent the entire season running on the road so why not switch things up a bit and hit the trails!

One of the reasons I enjoy the trails after a long season of training is for the break it gives my brain.  Although it’s a new environment and my body needs to get used to running over rocks, twigs, and branches, it gives my brain something new to think about which allows me to focus on my body rather than being overly concerned about pace or anything else that typically fills my mind during training.

Besides a brain break, trail running has so many benefits.  First off, it can help lower your chances of injury (which may come as a surprise to some!).  This is mainly due to the decrease in stress placed on the lower leg during running.  It’s also contributed to the fact that your body is required to increase its stability so you can run over “obstacles” on the trail, which leads to a stronger core and knees.

Similarly, as a result of increases in balance on the trail, you can also expect to experience an increase in endurance.  Pretty sweet deal for triathletes!
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And of course there is the mental health aspect of it.  Most of you know my appreciation for the great outdoors.  Getting fresh air and being surrounded by nature can contribute to a decrease in anxiety and depression, something not often seen in those who stick strictly to road running.

Tip #2 - Take your watch off and run for the fun of it!
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This may end up being the most difficult thing to do but trust me, it’s worth it.  

When we are training, it’s critical to be on top of your numbers.  The more you track, the more data you have to use to make improvements and crush your goals.

But once training is over, it’s time to take off the watch and let your body move as it wants to.  Run by feel, without an agenda, without a specific goal.

In all honesty, running by feel for an entire season is something you can learn a lot from - even without the data.  It allows you to dip into your internal feedback system to really learn what different paces feel like for you.  

Running by feel is another habit that can give your brain a break!  You give yourself a chance to let go of the need to constantly check your watch, which in itself can be stressful!  

You also become more attuned to what your body wants or needs that day.  During training, we sometimes have to push ourselves beyond our limits, that’s part of what it means to be an athlete.  But during the off season, we have the chance to enjoy moving our bodies but also giving them the break they really need at that moment.  Maybe one day you’re ready to hit the ground running but the next, your body needs an easy recovery pace.

Leave the watch at home and let your body decide!

Tip #3 - Join a trail running group
or sign up for a trail race in the early spring
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If you’ve spent the last season training alone, the off-season is the best time to join a trail running group or even give yourself something to look forward to in the spring, when you’re likely getting back in training gear.

If trail running is something you are new to, joining a group may be the best way to get comfortable with it, while signing up for a spring race can help keep you motivated and accountable.  You’ll be surrounded by those who can show you the ins and outs of the trails, likely leading you to learn faster and stick around longer.

Or maybe you’re the type of triathlete that takes off-season TOO seriously, and by that I mean, all the way off!  Rather than losing everything you worked so hard for during the training season, you have the opportunity to try something new and reap the benefits which will contribute to next season’s work.

Tip #4 - Run to the Music.
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One area of running that you can focus on to improve form, speed, and reduce injury is your stride rate.  Sure you could go on a track and get all technical with your approach to this but I think the way to make this more fun is to use music.

Music is measured in beats per minute, or BPM.  Staying on beat is a great way to measure your stride rate without forcing your brain to overthink it. 

All you have to do is follow the rhythm!

In order to improve your stride rate, you just have to find songs that are slightly faster than your current stride rate.  If you’re unsure of your stride rate, here are two ways to figure it out:

1. Set a timer for a minute and then start running at your normal pace.  During that minute, make sure to count how many times one foot (either the right or the left) hits the ground/treadmill.  Stop counting once the minute is up and then multiply that number by 2.
   
2. Take a look at your running watch, most of these tell you what your stride rate is!

Once you know your stride rate, download a playlist that includes songs with a faster BPM than your current stride rate. 

For example, my current stride rate on most endurance runs is 165 spm. Since there are many benefits to improving your stride rate, I will download a playlist that starts with songs around my current spm to warm up. Then I'll play a few songs that have 170 bpm. Then play 1-2 songs that have 180 bpm. My goal is to try to keep my strides in rhythm with the songs. 

To find songs with the proper BPM, I use this website: https://getsongbpm.com/ but if you have Spotify you can easily find playlists in your desired BPM range (they have tons of playlists for runners for whatever your music interests are!). 

Some other apps you can check out include:
Rock My Run
Pandora
Spring Moves

In Summary
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The “off-season” is just as important as any other part of your actual training schedule.  It’s crucial to give your body the chance to rest and recover.  However, that doesn’t mean you need to lose all of your progress and work.


Instead, think of the “off-season” as a chance to keep up your fitness while having a good time doing it.  Since open water swimming and road cycling aren’t options for so many during the winter months, running is something that can easily be done, even when it does get a little chillier.


Plus, working on your run form can ultimately strengthen your body, improve your endurance, and lessen the likelihood of injury in the future. 
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REFERENCES:

1. https://www.active.com/running/articles/running-technique-the-importance-of-cadence-and-stride
   
2. https://www.verywellfit.com/running-songs-at-180-bpm-2911509
   
3. https://www.google.com/amp/s/www.mensjournal.com/health-fitness/3-music-apps-will-create-bpm-based-playlist-your-workout/amp/
   
4. https://www.uphilldowndale.com/blog/benefits-trail-running-vs-road-running 
   
5. https://www.roadrunnersports.com/blog/trail-running/