Running and Triathlon Coaching

Training made easy for you!



Warming Up Properly

How to properly warm up for a workout?

A lot of us live life on the run (pun intended) and it would be easier to start the workout right away.  With the cold weather open us it is even more crucial to have a well put warm up routine, muscles get tighter in the cold vs a summer day in July.  There are different routines you can have and no one specific warm up routine is the best one. Find which warm ups best fit you and stick to that routine.

                The question is why warm up? I am a high school coach as well and get this question from high school athletes more than any age group. The reason for that is experience, the seasoned runner have experienced an injury or performance issue due to the lack of a proper warm up. The goal of a warm up routine is to warm up the muscle (creating blood flow) to avoid injury, create better performance and you can also have an opportunity to work on form.

Here is an example of dynamic stretch routine we do on our Monday Night Interval (at LHS 6pm).  We suggest doing these drills 10-15 yards.  These dynamic warm ups help activate large group of muscles.   There are many more drills out there but here is a good started set. Remember to stay up right or stand tall.

-Standing need hugs: You’ll start out by bringing up your knee and holding it for a second, then bring the knee to your chest and holding it for a couple of seconds, remember to stay upright. While you bring your knee up, pop up on your toes.  This drill will stretch out the hip flexor, glutes, and hamstrings.

– Table top: This is crucial for the hip flexor, especially for does who sit all day. It is important to open up the hips. This drill is very similar high knee hug, but you’ll pull up on your ankle and your knee will go to the side.  You’ll hold for a couple of seconds and find your balance. This drill excellent for the hip and opening things up.

-Quad pulls: Bring one leg and try not to bring it up right away. Remember to grab your ankle from the back of you and not your shoe. Each time you do this motions you’ll take one step forward. Remember to give a gentle tug every time you grab your ankle This will hip stretch out your quads and hips.

-Butt kicks: This warm up should be done slow. Number one mistake on this warm up is runners will do them as fast as they can like they did in PE class. Goal is to warm up the muscle, not pull them. You’ll start out by being up right and slowly begin kicking your (trying to) butt while having a slight lean forward. This drill will stretch out the quads and hamstrings.

-Running high knees: This drill is combining the high knee hug and butt kicks.  Once in again this drill needs to be done slowly to warm up. When doing the running high knees you want to bring your knees to hip level and bring your heel close to your butt/hamstring as close as you can. Lastly remember to land mid foot while doing this drill. This drill will stretch out your quads, hamstrings and calves. 

-Scoops: First we are going to start out with front straight and back leg bent. The front leg will have the heel touching the ground while toes are pointing up the sky and your back leg is planted flat.  Pop your butt back, causing you to lean forward from the hips and look straight ahead to force that back stay straight. Lastly, you’ll scoop your hands from your butt to back of your calves, heels, toes and up to the sky.  This drill will stretch out your hamstrings and lower back.

Milton Lyons

What kind of runner are you?

Which running personality do you fit best?

Seasonal runner-Only runs when the weathers nice 5 months out of the year. They can run year round if they are a snowbird from the north (or south depending where you are reading this).

seasonal runner

Weekend warrior-It could be a 5K, 10K, half marathon or mud run, but this runner is shelling out tons of money every weekend for that t-shirt.

weekend warror

The secret runner- Runs before anyone wakes up and won’t tell a soul, this runner is pounding the pavement and no one will ever know.

secret runner

The social runner-This runner will only run with the group and talk about it on social media afterwards. Probably have a few drinks in the process.

chop shop

The age group runner- Will only run a race if they can place in their age group, this runner is looking for some hardware to bring home. Anything less is a disappointment.

age group winner

The elite runner that everyone wants to be-The really fast guy or girl that just graduated from college and still fast. Everyone says, “Only if I started running in middle school I could keep up”.


The new kid on the block-The middle aged adults that just discovered they have running gift or think they do. They may have all the latest running technology on them as well.


The retired/volunteer runner-The runner really used to be fast runner and have logged lots of miles on their running shoes. Due to age or injuries, they have decided it’s time to give back to running community.


The hippie runner-This runner doesn’t even wear a watch and may smell. They rather be free and go explores their surroundings. It’s you and Mother Nature.


In the end it doesn’t matter what kind of runner you are, long as you just run.

Race Nerves


Nervous about running a race?

Generally when put a lot of time into your training the more nervous a runner will get.  One big reason is failure. I have seen elite athletes drop out of a race to only quickly get in their car before any else saw them. There has been novice runners throwing up before a 5k due to the fear of not reaching their goal, even though their training indicates they easily will hit their goal.

Getting to the gun.

One strategy I have told my athletes is to block everything out until they get to hear sound of the starter pistol or horn. It should be just another day, be happy you get to run with a couple hundred people who have the same interest as you.  A wonderful quote I always remember: “The gun goes off and everything changes… the world changes… and nothing else really matters.” – Patti Sue Plummer.  This strategy is best when the person is relaxed and imagines the race is another long run, all the things you do to prepare for a long you should do for a race. Preparing for a long run vs for a race should be very close the same.  Sometimes change is bad, especially on race day and creating the same routine for a long run as you do for a race will help mentally. Great quote to leave off with great coaching advice is.

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli




Aqua jogging for runners!

There isn’t a lot of videos online about aqua jogging, so I decided to make my own. It is very simple by running in the water just like you would be running on the road. Just like you need to have good running form on land, you should also have it in the water while you are aqua jogging.

Here are some benefits on aqua jogging that will give a edge on other athletes who don’t:

-Impact free. This is great if someone is injured and looking for low impact cardio workout.

-Make your own workouts. Whatever you do on land you can do in the water. (Greg did 10 min warm up, 1min easy/4 min hard X 5)

-Resistance training. Work certain muscles that you don’t get to do while running on land.

-Cross training. This a great core workout by making yourself run straight up.

-Recovery. By promoting my blood flow, this will speed up the recovery process by just jogging easy in the water.

Athlete:Greg Allen

Filmed: Milton Lyons


Running Heel vs Mid Foot Strike

Above is a small video I made looking at two different style of running within the day same person.
These is one of my first video, look for more to come soon!

Overthinking your Race.

Yesterday my wife completed her first marathon, but before the race she started doubting herself when she already put in the right training. This typical for anyone who is nervous about their first marathon and I have seen it affect runner’s performance negatively. I was glad to be there for her. I didn’t let her think about what could happen and start overthinking about running a marathon. I let her know what she needed to do, she found a pace group to run with and she reach her goal with a smile with her face.

Overthinking is a mental aspect of competition that can negatively affect the competitor’s performance. In regards to running, overthinking is simply as its name implies – the runner starts thinking too much about race related activities. This relatively common lapse in mental toughness can lead to worrying, self-doubt and ultimately a poor race performance. I see overthinking happen the most when runners have a lack of confidence in their training which, in turn, leads to worry that conveniently sets in on race day morning. The best way to counteract this mental deficit is to run smart and relaxed, believe in yourself and trust your training program. As a last resort, if there has been a lack of training, then the race can become a training run where random volunteers give you water along the way and you get a medal at the end! Mentally, it is important to remember why you run…don’t sweat over a race too much. Of course, like most difficult and mentally trying activities, it is easier said than done 😉

Getting ready to run your race.

Practice the Way You Race
Being a running coach I am often asked what a runner should do during the few days before a big race. I have found that runners who change their routine before a race often have some kind of bad experience or issue, especially when something new is added. Take a runner, for example, who read in Runner’s World magazine that carb loading by means of a huge pasta dinner the night before a race will optimize performance. However, said runner does not usually eat pasta and now, on race day morning, is having stomach issues and feeling heavy and “off” – no bueno. Other examples include but are not limited to sampling a new flavor of Gu, wearing a new outfit – or worse, new shoes – or trying out the new hydration belt your husband got you as an early Christmas present the night before the Jingle Bell half marathon. So now, I find myself telling my runners to utilize their weekly long runs as a means to practice their pre-race routine. My high school coach Bruce Nelson said it best, “practice the way you race, race the way you practice”.

Milton Lyons


This month Galen Rupp has proved he is the best middle distance runner in the U.S. Breaking the 5K and 2-mile indoor record just week apart from each other.

How he did it, just shows how much running even pace will get you the best results!

Here is the break down of his two mile race from letsrun.
59.6 (29.7, 30.0)
60.6 (2:00.4 – 29.9, 30.8)
60.0 (3:00.4 – 30.2, 29.8)
60.2 (4:00.5 – 29.8, 30.0) – Add 1.4 for Rupp’s mile so 4:01.9, maybe 4:02.0. T aylor Gilland stops rabbiting.
59.6 (5:00.1 – 30.2, 29.4) – Pat Casey leads 1 lap. Bethwell Bigen takes over.
61.1 (6:01.2 – 30.2, 30.9)
62.6 (7:03.8 – 31.4, 31.2) – Bethwell Bigen stops leading w 3 laps remaining.
60.9 (8:04.7 – 31.0, 29.9). The add in 2.83 for the extra 18.69 meters and you are at 8:07.6 so we were off by.1. I’d add it to the first split.

Also the picture is the breakdown from his outdoor 10K race. (Mind blowing)

This is art, also helps there are pacers set up for him.


Recovery wpHow to recovery quickly and efficiently after an Half Marathon/Marathon?

There are five things you can do that I have learned from other coaches or through personal experience how to get those legs feeling normal again. Recovering the proper way is also a way to prevent injuries from happening.

  1. HYDRATE, DRINK! (not just beer) It is very important to continue to stay hydrated after your big race. Water is good, but also other electrolytes products like Gatorade, NUUN, or any type of sport drink. If you like milk and chocolate, chocolate milk is the best recovery drink you can take right after your run.
  2. ICE ICE BABY! The first thing I do after my long run or marathon race is sit in an ice bath for 12-15 minutes. On my way to my hotel or home I will swing by a store to buy 3 bags of ice and sit in icy water. I learn this trick in college from my athletic trainer and probably one of the best running advice someone gave who didn’t run.
  3. GO RUN SOME MORE! Recovery run that consist of 1 to 2 miles (or around the block) may hurt but you’ll be back to your old running self in no time! These runs will help loosen up your tight quads and calves to speed up healing, and you don’t have to make it a 5-miler. Just ten or twenty minutes is enough.
  4. SOCK IT UP! Blood carries oxygen, oxygen helps the healing process, compression socks speeds up blood flow and the leads up to quicker recovery! You may look funny walking in public with knee highs, but just wear your race shirt and people will think your crazy because you run a marathon, not because of your socks.
  5. TREAT YOURSELF TO A MASSAGE, YOU EARNED IT! The day OR two after your race, book yourself an appointment with a massage therapist or a date with your foam roller. I highly recommend the Trigger Point Grid Foam Roller. This will reduce the pains of muscle soreness. Spend some time where it hurts the most and do it in small time segments, but often.

Milton Lyons

Lyons Endurance Training

Personal Running Coach

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