Running and Triathlon Coaching

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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





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

Training and listening to your body

listen to your body

Training and listening to your body.

As a coach I sometimes have to tell my athletes I work with to take time off or hold back for varies reasons. The reasons could risk of injury or going too hard early in a workout to prevent a terrible workout.  It can be very hard for a runner to look at a long term health when trying to reach those short term goals and it takes a second person to realize what is the best options are (unless you plan to give up running for a while due to injury).

“I have to push through the pain!”- No good runner every said…

There are different ways you can listen to your running/body. Using a heart rate monitor can pre determine how a workout is going to fair and typically a high heart rate will be due to stress and lack of sleep. This will put a runner in a higher heart zone and make the running workout more difficult.

What is hurting? Aches and pains can lead to bigger injuries and some pains you shouldn’t “just run through it”. Pain is also a way that the body communicates to the brain that something is wrong.  I commonly see runners overcompensating for an injury that is already have by changing the way they run and hurting others parts of their body. When just taking a few days off or cross training for a week can fix everything and still be at tip top health (and shape) on race day.

Milton Lyons

Personal Running Coach

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