Understanding how to train with the proper intensity represents a critical skill for any triathlete, no matter how accomplished you are. Going at a rate too low can dilute your training and fail to prepare you for the actual race conditions. Conversely, pushing too hard during certain workouts creates a clear imbalance and disallows your body to adapt properly to that portion of the race for which you are training. Either way, not knowing your level of intensity can devalue the workout you thought you had planned so well.

To solve this situation, you should seriously consider purchasing a heart rate monitor. Most triathletes swear by these, using them to get immediate feedback during the bike or run portion of their daily training. Integrating the use of a monitor lets you stay within a prerequisite zone, one that gives your body the correct amount of work for that given task. If you can gauge your intensity in real-time you can make the needed adjustments so that your workout is maximized and ultimately relevant. Any time spent working out should always be good time, as preparing for triathlons is hard enough without wasting precious hours training in incorrect ways.

The monitor itself normally consists of two parts: a strap with a sensor that goes around your upper torso, near the heart, and a watch you wear on your wrist that communicates the information as you train. Most are entirely comfortable and do not inhibit your training in any way. Some more expensive versions offer only a watch piece.

Therefore, you would do yourself a true favor to purchase and get acclimated to a heart rate monitor. You don't need to spend a bundle to get the basics you need, so make the investment and watch your bike and run training improve almost immediately. You'll love it on race day.

Countless people join the sport of triathlon each year. Many become severely addicted and grow into everyday trainers with long-range goals. Others, however, struggle and fail, competing in only one before selling their bikes and using their swim goggles for protective eyewear on home improvement projects. Any person who has ever been involved in a triathlon can understand why people become attached, but the harder concept to comprehend is why some quit so early. A good possibility is that they simply did not plan well at the beginning, thus setting themselves up for failure.

To plan properly, that is once you have decided to go all in and actually do a race, whether it is a sprint, Olympic, Half Iron or Full Iron, you must select the best time frame for training. To begin, pick a race that is at least twelve weeks away. Anything closer will cramp your training and prevent your body from being totally prepared. Race day then will be a nightmare, for attempting a triathlon when being undertrained rarely results in that warm, fuzzy feeling needed to come back again and again.

Next, generate a training pace that allows your body to adjust. Throwing yourself into a massive workout will hurt your body, which again sours the experience. Ease into a pattern that has logical, safe increments. This will give your body time to rest, recover, and progress, and it will let you feel more accomplished and confident as the race date grows closer.

Finally, when scheduling your workouts, plan all of your swims first. Time in the water, either in the pool or open water, is the most difficult to attain, so make swimming your planning priority. Training for the running and the biking can be done just about any place at any time, so fill those in once you have mapped out your aquatic times.

If you begin early and establish a realistic plan that takes into consideration both time and patience, you stand a far better chance of enjoying the actual race. The goal of a triathlon is to get you to come back and be a true member of the sport, so plan well and you can change your life in ways you previously didn't think you could.

People get bored very easily. That is a fact that is about as certain as death and taxes. Think about the high school kid who falls asleep during a forty-minute lecture on the Italian Renaissance or the security guard who drifts off during the graveyard shift. When a person experiences something that spans a long period of time and offers no alterations or adjustments, there exists no possible way for a legitimate focus to occur. As a result, body and mind change course, looking to either rest from exhaustion or re-stimulate itself with something else.

Training for triathlon is no different. While following a detailed, structured workout schedule will give you the format to stay consistent, doing the same routine day after day will result in two situations: a serious loss of mental motivation and a seemingly unbreakable physical plateau.

Mentally, when you continually change your patterns, the brain stays sharp, as it constantly has a new goal to reach. You provide the stimulus your brain requires to keep your body moving in a manner that permits progress. For example, using a swim workout based on stroke count one day, always working to lengthen the body's reach to reduce the number of strokes it takes to cover a given distance, and the next day swimming against the clock, a place where strokes are less important and time rules, provides you with a different set of challenges. Your brain avoids the patternization that generates boredom and fatigue.

Likewise, physically, if you can repeatedly alter your goals, you can keep your body from reaching those plateaus that stunt growth. Confusing the muscles, making them work similar groups in a variety of ways, dodges the monotony of identical workouts. For example, running an endless string of treadmill workouts will never produce the long-range results you need. Instead, get outside and hit the trails or do a track workout. Try plyometrics or Kenpo. Mix in multiple variations that will strengthen the muscles while keeping them fresh and stimulated.

Overall, you will be a happier triathlete if you mix it up. Failing to do so will not only hurt your performance, but also it will take away the pure joy associated with the sport. Keep yourself mentally and physically excited and vary those workouts as much as possible.

The mundane daily run, the one that passes the same houses, businesses, parks, etc., can become a true drag on a runner's much needed enthusiasm. Likewise, the identical race series than follows the paths and streets run down the previous years simply fails to stimulate a runner's spirit. To reinvigorate your soul and challenge your every physical fiber, collect your loose change, pinch your pennies, and make your way to the Swiss Alps and Glacier 3000.

Entering its third year and boasting a starters' list that eclipses over 500 athletes, the 26 kilometer run covers each type of terrain known to man, thus making it as spiritual and meaningful as it is physical. Beginning in the small village of Gstaad that sits 1,050 feet above sea level, the race climbs its way almost 2,000 feet through Feutersoey, Gsteig and Reusch to Glacier 3000. Beginning on asphalt roads and rocky trails, the race transitions to soft forest paths, gravel corridors, old cart tracks, and steep mountain ridges, with the final 500 meters covering the ice and snow of the Tsanfleuron glacier. The beautiful landscape passed will engage your mind and motivate your weary legs as they attempt to defy that desire to quit, that point each runner confronts, and upon conquering, makes him feel untouchable. Knowing that running is a physical activity guided by a mental toughness, you will experience a pure euphoric feeling when crossing the finish line seemingly on top of the world. And this will happen regardless of where and when you complete the course; after all, the race's motto is "the path is the goal," so everyone wins.

With a supportive competitive environment full of people very proud to run, the event offers everything a runningenthusiast could wish for: challenge, beauty, and pride. So, if your wallet agrees, book those tickets and begin training. Like any true test in life, you'll walk away a better person inundated with lasting memories and a rewarding sense of who you are. What more could you ask for?

Lake Tahoe Marathon Week is full of excitement. If you're an outdoor adventure and race enthusiast, this is the event for you. It happens once a year, so if you plan in advance, you'll have plenty of time for training. Events at Lake Tahoe Marathon Week include running, jogging, walking, swimming, kayaking, paddling, golfing and biking. Some races are for fun, while others are very competitive. This is an event for everyone, including kids, people with strollers and those in wheelchairs.

Even if you'll be doing the fun races, it still is a good idea to train yourself and prepare your body for the day of the marathon races. This way, you can be sure your body is ready. Now's the time to get out your favorite pair of running shorts (or buy a new pair), running shoes and moisture-wicking shirt. Don your gear and get training.

Just walking, jogging or running around the neighborhood is a great way to get started. You can later add more intensity to your training, depending on your plans for the marathon. Always remember to stretch and warm up before starting the more vigorous exercises. Hopefully you've timed it so that Lake Tahoe Marathon Week begins soon after your training is done. That way your body is in optimal shape to complete the marathon activities you have chosen.

Before heading to Lake Tahoe Marathon Week, be sure you've got some great running shoes to match your event. A good, all-around shoe for this event is one equipped for walking, running, jogging, biking and boating. It will be difficult to change shoes if you transition from one even to the next, so be sure to pick a shoe that is good for all of your events.

Look for shoes that not only have good traction but also have excellent shock absorption. The traction is needed for the foot action, as well as the biking and boating. The shoes also need to be lightweight for easy movement. A variety of running shoes will fall in this category. Just be sure to pay attention to all the features.

Source:
http://www.laketahoemarathon.com/indexframes.html

When people begin preparing for a triathlon, especially those who have limited to no experience, they place all their attention on the three stages, which is obviously logical. If you can't compete in the three events, why do it? But, often people forget to consider the time between the events—the transitions, those precious seconds and minutes that can have a remarkable impact on your the overall performance. Practicing these changes between stages can not only enhance your time, but can also make the race much more enjoyable.

Transition One, the time between you exiting the swim and climbing on your bike, is generally the longer of the two. It begins as soon as you leave the water and start the short run to where you have stored your bike and cycling equipment. Once you arrive, you should have already pulled down the top of your wetsuit and removed your swim cap and goggles. The gear you need—a towel, cycling shoes, socks, helmet, sunglasses, hydration supplies, race belt—should be laid out in a manner that is efficient and logical. During your training, you should have practiced for this moment to the point where it becomes routine. You do not want to have to think yourself through everything after a long swim; instead, it all should happen out of repetition, so practice, practice, practice.

Transition Two, the time between the bike and the run, normally does not take as long as the first transition, but it is equally important. As you pull in on your bike, you should have already visited the area during your pre-race check; this way you know the exact row and place to rack your bike and pick up your racing shoes. Once the bike is set and your shoes are on, grab a quick drink or gel pack and get moving. Your legs will feel funny after pedaling for miles, which is where your practice comes in. You should know this feeling and how to deal with it. If you need to stretch for a moment, do so.

Build transitions into your training and race day will go much smoother. Not only will your time reflect it, but your body will also thank you.

Most people put a load of time and effort into finding the perfect running shoe; however, not nearly as many pay close enough attention to the barrier they plan on placing between their beloved feet and the expensive new sneakers. Selecting the right socks, ones that not only fit your feet well, but also can perform under pressure, will save you hours of blistery pain and frustration.

Just reaching deep down into your sock drawer to grab whatever is clean can be fatal. Inevitably, your heels will rub themselves raw and the sides of your toes will burn. Compound the flawed choice in sock with tough conditions—rain, mud, snow—and you have created a recipe for skin disaster that can put a quick stop to your training.

So, knowing that your choice of socks is critical, consider the following ideas to ensure comfort:

*Choose a synthetic-based sock, primarily made from polyester, which will wick away moisture and not scratch away at your feet. Running in traditional cotton socks is a practice long gone. Cotton absorbs and retains moisture, making the sock ill-fitting and cumbersome, which leads to irritation and blistering.

*Select the proper size sock. A slim-fitting sock of appropriate height that fully covers the foot and Achilles heel will provide sufficient coverage and protection. Conversely, socks that are too big will bunch up and rub against your skin, and ones that are too small will permit the shoe to rub on the ankle, both resulting in chaffing and blistering.

*Try the socks on with your running shoes. Just reading the package or trying them on without putting them in a shoe is sentencing your feet to death. To properly judge a sock's thickness, put it on and then lace up your running shoe. Feel if it is too constricting, and notice the parts that have additional padding. Most socks purchased these days are thin and snug, so try those first.

In the end, if your socks feel wrong, change them. Take care of your feet so they can take care of you.

Often times, when a person attempts to find the perfect shoe, he finds himself either staring at a wall full of endless sneakers that all seem to look alike, or he pages from link to link on the web, all the while unable to figure out what is what. At long last, once a shoe has been chosen, he feels his toe box to make sure he can wiggle, and he stands up to see if his heel slides too much. Yet rarely does a buyer think about the part of the shoe that is the most important: the midsole.

While it does not seem to do too much, being in the middle and all, the midsole performs several critical functions that allow for an injury-free run. First, the midsole absorbs almost three times the force of your body weight at impact, thus making your foot strike much less hurtful than it could be. Second, it provides you with a rebound effect, with the shoe pushing off the ground in response to the impact, thus helping to propel you forward into the next stride. Next, the midsole actually helps to provide additional stability if you suffer from over-pronation. And finally, it disallows your foot from feeling most sharp or blunt objects, such as rocks, shells, or sticks, you encounter while running. Overall, it plays a pretty major role in the success and enjoyment in running, so giving it some attention is a good idea.

Generally, the midsole represents the most durable part of the shoe, as the front and side portions will often wear sooner. Being thicker and more pronounced, the midsole has the cushioning and stability to weather the stress each mile puts on the shoe, thus it does not show its age as rapidly. Yet do not be fooled into believing it performs no great function by its tough exterior and steadfast resistance. It may not be the most exciting consideration, and it may not look too cool, but it will give you the correct production if you take the time to learn about what it can do. Best of luck!

Remember when "The Secret" came out? For those of you who don't know, it was a book promoted about Oprah that encouraged people to use their thoughts and words to improve their life. Of course, it was a hit worldwide. Why? Intrinsically, everyone knows that how they think affects everything. This fact is especially true when it comes to running a marathon.

When you train for a marathon, your mind has to be just as strong as your body. If you don't believe me, check out the Zappos' blogs that talk about record-breaking runners. All of the great runners learn to overcome either personal or physical weaknesses in order to win. It's a part of life that no one can by pass. As a result, before your next marathon, you have to prep your mind.

You can prep your mind to help you run a marathon in two ways. One, you must visualize success. Two, you must tell yourself and others you can do run the full race. Start this process a few months prior to the actual marathon. Here's how to do it:

Imagine Success
Sit daily for a few minutes in a quiet place. See yourself running the course of the marathon and then see yourself crossing the finish yourself. Imagine yourself overcoming every obstacle that could get in your way like an aching knee, heat or weariness. Then imagine how you feel after accomplishing it.

Think and Talk like a Winner
When you talk about the marathon, let everyone and yourself know you will finish the course in record time. Think positively about it. Know that you can do it because of, or in spite of, past history. This type of mentality will keep you energized about the race.

So, are you ready to run the next marathon? I know your answer is "yes." Prep your mind and you'll be ready for the marathon.

I've been a runner for a long time and although I love running, I know I'm a "bad runner." Why, you ask? Because when I buy a pair of running shoes, I tend to break them in until they're comfortable and then I run in them until there's more foot than shoe, because they have so many holes in them. Now, that might be frugal, but it's certainly not healthy - at least not for my precious feet. Lately though, I've been trying to force myself to be careful with my running shoes and replace them much more often. Surprisingly though, it's not just me that doesn't switch out running shoes, a lot of my friends who are runners don't either. So, if you're a "bad runner" like me and my friends, when is the best time to replace your running shoes?

First of all, keep an eye on the soles of your running shoes. If they're looking worn down and particularly if they're lopsided (one side of the sole worn down much more than the other), they need to be replaced. Running in shoes with uneven soles can cause you to run awkwardly and can actually cause injuries if you're not careful.

The second thing is to make sure you keep a careful count of how much mileage you run. Some runners can get away with replacing shoes every six months if they're only running a couple of times a week. For those who run more often or run further distances, you may have to replace your running shoes as often as every six to eight weeks. The rule of thumb is usually about 500 to 700 miles is a good distance to replace your shoes. So, if you're running four or five times a week, 10 miles at a time, you're going to need new shoes after only two and a half to three months - and even sooner if you're training for a marathon.

Plus, honestly, if you wear the same running shoes all the time, you're also likely to have some stinky problems. So, it's probably best to have two or three pairs and rotate them. That way they get time to dry out after a run, and it'll take a bit longer to wear out one pair of shoes.

Do you have sole? No. I am not talking about the kind that gives you rhythm. I mean do you have enough sole on the bottom of your running shoes? If you don't, you are headed for an injury.

Because your body absorbs a force about three times its weight when you run, you need to cushion each step. The extra cushion reduces your chances of pulling a muscle or breaking a bone. How do you do it? You do it by purchasing a running shoe with an adequate outer, inner and middle sole.

Yes. Running shoes are created with three soles. The outsole is the bottom one that touches the ground. The midsole is the cushiony pad just above the outsole. And the insole is the removable sole that your foot rests on. All of these soles play a special role in protecting your feet. All together, they should be at least an inch. If not, your foot won't be adequately protected when you run. The best way to find a shoe that fits this bill is to bring a ruler with you when you go shopping at the store.

You can keep a mini ruler in your pocket or purse as you shop. Pull it out in order to check the height of the entire soles of potential new running shoes. Also, don't bypass any running shoe with extra gel or shock absorption in it. They will give you a little more support. Most of them are truly equal in their benefit. Therefore, don't worry about paying more for one with a fancy name or design.

So again - I ask - do you have sole? Check out the shoes you run in every day. They will help you answer this question honestly.

In April 2009, the largest 10K in Minnesota and one of the largest in the U.S. will take place in Minneapolis. Get in Gear is in its 32nd year, and this year the event is even adding a half marathon to the 10K, 5K and 2K races to make it just that bit more exciting. Get in Gear in 2009 will be run on April 25th with the 2K Fun Run setting off at 8:15 a.m. in Minnehaha Park in downtown Minneapolis. The half marathon starts at 9 a.m. (with a three hour limit) and the 10K and 5K start at 9:30 and 9:50 a.m., so you don't even have to get up too early.

Get in Gear is billed as the annual rite of spring, but it's actually been known to be really cold (they even had snow last year on race day!). So if you're gonna run it, make sure you've got running clothes ready for both spring and winter, because, in Minnesota, it can go either way. Don't worry though, even if it's freezing, enough folks from Minneapolis will come out to cheer you on, even if they do have to wear gloves and drink hot chocolate.

Get in Gear is great because all of the proceeds from the race go to local food shelters to help the hungry, and in this economic climate, that's even more of a necessity. The goal is to raise $50,000 in 2009, which will buy a lot of loaves of bread, boxes of rice and packs of spaghetti.

Speaking of food, the day before race day, don't forget to go and pick up your race packet (including your race number and computer chip). If you're coming from out of town, you can pick them up before the race on race day, but you'll need to allow extra time. I said "speaking of food" because the packet usually includes tons of goodies such as snacks, healthy chips and last year even a box of Minute Rice too. You'll also get a nice 100-percent cotton t-shirt just for participating in the race.

Get in Gear is a lot of fun. The race is popular, the course isn't too difficult and after the race there are boatloads of food available at many food stalls in the park from noon to 8 p.m. There's also a Vendor's Village with tons of stalls to browse. Don't forget, you can also volunteer if you don't want to run. Just give the Get in Gear organizers a buzz at (612) 722-9004.

Are you a rebel? Do you see the world in a different way? Or maybe the way you accomplish a certain task differs from the average Joe. If so, you have a lot in common with the world famous runner Michael Johnson. He defied conventional methods of running with his own unique style, which led him down the road to success.

Michael Johnson is a native of Dallas. Born in 1967, he was the last of five children. Throughout his youth, it was obvious that Johnson was a runner. By the time he attended Baylor University, it came as no surprise that he was a track star. While there, he won a number of NCAA titles. Consequently, this early success prepped him for the future - one that would include the Olympics. Yet, unlike his predecessors, he'd get there using his own unique running style.

Most record breaking runners adhere to a certain running style. They lean forward, lift their knees high and spring ahead. However, Michael Johnson didn't do it this way. Instead, he stood upright and took very short steps. It was a controversial way of running, but ended up helping Michael Johnson break the record for the 400-meter run. Eventually, it also led him to the Olympics where he'd establish a new name for himself. What was it? He was titled the world's fastest man.

Today, Michael Johnson no longer runs, but remains in the public eye. He is a television commentator for the BBC and also writes a column for the Daily Telegraph. His work outside of the American media is unlike that of most U.S. born athletes. However, it is like Michael Johnson. Simply put, he does things his own way and always will.

Treadmill running can be a nice change from outside heat and humidity.

One of the best things I bought last year was a treadmill. I'm an avid runner, but live in one of the world's hottest cities and, sometimes, I just don't feel like running outside. With heat, humidity and pollution that'll kill you, there are some days even I can't muster up enough energy to leave the comfort of my air conditioned apartment. That's where the treadmill comes in.

On days where the temperature is over 100 degrees and the humidity is unbearable, I'll occasionally run on the treadmill. It allows me to do an hour of hard running but be in a cool temperature. My treadmill is set up in the bedroom and is right in front of the TV. So I pop in a DVD, turn up the volume and I'm off. An hour whizzes by and I hop off energized and refreshed. If you're obsessed with running like I am, a treadmill can be the way to go.

I bought a low-end treadmill because I don't use it every day. I only paid $525 for it, but it has a heart monitor, good speed controls and folds up when I'm finished. It doesn't have incline controls or any of the fancy interval training controls but, because I only want it for an occasional run, it wasn't worth paying an extra $500 for these features. If you do want something fancier, they come with all the bells and whistles; workout programs, decline as well as incline controls, chest sensors, fans to keep you cool and a whole lot of other stuff.

What I love about the treadmill is the freedom it gives me. I don't have to worry about avoiding pedestrians or cars, don't have to be on the lookout for obstacles I might fall over, and I can watch TV or wear headphones without fear of injury or death. I wouldn't recommend a treadmill for running every day. I do find a treadmill harder on my feet than running outside. But, for the occasional run in comfort, they're a great thing to buy. Just make sure, if you buy one, you use it responsibly and don't overuse it, because that's when the injuries could start. A run on a treadmill four or five times a month though gives me a break from my regular routine and often leaves me raring to get back outside the following day, less annoyed with the heat and humidity. For only $525, it's the best money I ever spent.

Running on vacation can really spice up your routine.

Taking a vacation is something everyone looks forward to. You get to relax, sleep in, see new places, eat new food and talk to new people. One thing many people forget about vacations though is that they're also a great opportunity to run somewhere new. While everyone else is sleeping in, nursing hangovers or gorging themselves at the hotel breakfast bar, you can be out jogging on the beach or running along the cliffs. So, pack your running gear, follow these suggestions and you too can have a fun, relaxing holiday with some exercise thrown in.

One of the great things about vacations is that you can get away from your normal running routine and try something different. Instead of running a set distance on a known route, like you do every day, strike out for the unknown. Leave the front door of your hotel, turn right or left and just run without knowing or worrying where you're running to. Run for as long as you want - this time, you don't have to think about needing to turn around so you can get to work on time. Check out the new scenery. Say hello to strangers. If you normally live in a city, enjoy the fresh air of the countryside or the beach. Run for the sheer joy of it.

Running on vacation is also a fun way to see a new place. Many tourist attractions can be a pain in the rear to get to, especially when you have to find parking when you get there. Getting there on foot is often easy. You can also go from one tourist attraction to another and see even more cool stuff in between the two places. It sure beats sitting in a car on vacation where, half the time, you're missing interesting things because you're too busy trying to figure out how to get to the next place.

Many popular tourist destinations also have their own marathons, 10k races or fun runs. Plan a vacation to coincide with the city's marathon or run. You can spend one of your vacation days taking part in a road race, then the rest of your vacation jogging around town, enjoying the sights.

So, next time you go on vacation, pack your shoes and gear and enjoy running in a new environment. You'll have a great vacation and get back home feeling refreshed and ready to get back into some serious running.