Dream Believe TRI Coaching and Clinics

Training to Race with DBT's Run Clinic

Posted on Feb 18, 2011 by Kim Landrum   |  

As a runner or triathlete, you probably spend a fair amount of your time logging training hours alone. Busy schedules often necessitate the lonely pre-dawn run, lunchtime workouts or the solo post-work expedition but there are definite benefits to training with a group. Regularly scheduled group training can increase the overall experience of a workout session, make you accountable and keep you motivated when the going gets tough. Dream Believe Tri coaches understand the importance of group instruction and promote the experience through Run Clinic, a weekly training session for runners and triathletes.

Run Clinic meets weekly on Mondays from 9:30-10:30 a.m. and Wednesdays from 5:30-6:30 p.m. at the UGA track on Lumpkin Street. Our primary focus is teaching proper form for greater running efficiency but we also stress the importance of stretching (dynamic and static), overall core strength, mental preparation, body mechanics and recovery. Weekly sessions last 60-70:00 and include a warm up, dynamic stretches, running drills, main workout and cool down. Workouts change and progress from week to week but take into account each athletes current level of fitness as well as their upcoming races and goals.

Injury Prevention

Preventing injury is of primary concern for any athlete which is why we stress the importance of good form and proper running mechanics. Running injuries are often caused by improper running form, weakness in certain areas of the body, inferior running shoes or a host of other issues that can be observed and corrected by a coach. Slight modifications to a runner's form can have a huge impact on their running economy and help them train harder, run longer and remain injury free. Dynamic stretching, running drills and adequate warm up and cool down are part of each workout and are essential to any runner's routine.

Running Economy

What is running economy anyway? Quite simply it is a measure of how efficiently a person uses oxygen while running at a given pace. If an athlete can learn to run with better oxygen utilization and less perceived effort then they have improved their running economy. Many factors affect running economy including stride rate, stride length, body and arm positioning, foot strike and breathing to name a few. If you are wasting energy on sloppy form you might be a few small tweaks away from greater efficiency -- and much faster times.

Athlete Specific Training

Every athlete comes to the sport with a different set of experiences and goals. Some runners have been logging 30+ miles per week for the better part of their adult lives while others are looking to complete their first 5k. With each unique set of circumstances come unique training sessions. Beginning runners need time to establish base mileage, aerobic conditioning and core strength before attempting speed workouts and hill repeats. Conversely, advanced runners looking to set a PR will benefit from lactate threshold and anaerobic workouts. Group training sessions require slight modifications for each athlete based on the individual's athletic history and current level of fitness.

Training to Race

While some people run purely for fun or to maintain a base level of fitness, most runners and triathletes train to race. If we don't train well, chances are we won't race well. It is important to set realistic goals for each race and train in a manner that will help you achieve those goals. DBT coaches help you train effectively by simulating race conditions via controlled interval workouts, tempo runs and hill training while sharpening your mental game as well. Athletes train at their specific pace so they know what to expect and how to execute come race day.

Camaraderie

There's no debating it, pushing yourself is easier when someone believes in you. Think of the last time you crossed a finish line...did you break into a sprint when you heard the cheering spectators? Challenging workouts are easier amongst friends and encouraging words can motivate you to push through discomfort or fatigue. Creating a supportive environment in which to learn and improve is at the heart of what we do -- our athletes are essential to our mission and they inspire not only their fellow runners but our coaches as well.

"I know interval training makes me run faster. The hard thing is going out and doing it. Getting together with the coaches and other runners during the weekly Run Clinic makes me do it and makes it more fun. Plus I get the added benefits of learning about dynamic stretching and help with my running form." – John Schelhas

Run Clinic offers ongoing training sessions. Punch cards are available for 4 classes at $50 or 9 classes at $100 and can be used towards any session within 60 days (90 days for 9 classes). Drop in sessions are $15/per session. Kim Landrum coaches the weekly sessions and can be reached directly at kim.landrum@dreambelievetri.com. Come join us and get your run on!

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