Summer is winding down and the kids are back in school. You’ve finally got some “me” time to train for your next event and there is still 3 weeks left to sign-up for Oahu’s only all-women sprint distance triathlon, Na Wahine.
On Sunday, September 16, 2012, women across Oahu will participate in one of four race distances:
- Sprint Triathlon – swim 500m, bike 12 miles, run 5K
- Sprint Duathlon – run 5k or run 1 mile, bike 12 miles, run 5k
- Super Sprint Triathlon – swim 250m, bike 6 miles, run 1.5 miles
- Swim and Spin – swim 500m, bike 12 miles
Are you a novice and have no idea where to begin your training? At 2CW-HI Fitness, we offer men and women of all ages and abilities, training programs that will get you race-ready. Perhaps a swim-bike-run race isn’t your cup of tea? Don’t worry. We’ve got boot camp classes to keep you busy!
Warm-up and cool-down tips for runners
Your warm-up should match your workout intensity. For moderate intensity exercise, take 5 to 10 minutes and work up from a brisk walk to a light jog followed by a break to stretch your muscles before your actual run. Never stretch muscles that are cold; it is both ineffective and leads to injuries.
For a more intense training session, plan to take a minimum of 20 minutes to warm up thoroughly. Walk for a few minutes before heading into a jog at a ‘conversation pace’ (where you can still carry on a conversation without losing your breath) for 15 to 20 minutes. Another 5 or 10 minutes of various stretches and some form drills and you’re ready to start running and build up to the pace you’ve set for that day.
If you plan to run on a treadmill, take some time to warm up with an alternate low-impact cardio machine to prevent impact injuries on the treadmill. Again, the length of your warm-up should be dictated by the actual run that will follow it.
For your cool-down routine, do not abruptly stop your workout when you finish rushing from run to work. Instead, slow down from a run to a jog to a walk and include a variety of stretches and even brief form drills like lunges, high knee sprints, high knee marches and even jumping jacks. Try to plan for the same length of time for your cool-down that you’ve devoted to your warm up.
Put those feet to that beat
Now that you are ready to run, grab a pair of iRun ear phones and put the rubber to the road with these great songs!
- Everybody Talks by Neon Trees
- Waiting for the End by Linkin Park
- Whistle by Flo Rida