Exciting training with a top triathlete

In the Skinfit workshop on June 20, 2018, triathlete Ruedi Wild provided the Trophy participants with extremely valuable tips. Everyone who took part will benefit from them.

Stage sponsor Skinfit* organized the meeting with top triathlete Ruedi Wild. Wild, who came third in the Ironman half-distance European Championships in mid-June, immediately captivated the training group. Tips from such an athlete are taken to heart. "The arms set the rhythm," begins Ruedi. If you want to speed up your pace, you have to move your arms faster. The participants immediately try out how this feels. And indeed - faster arm movements make the legs faster. "It's just as important that you move your arms in the direction of running. Otherwise your upper body needs too much energy for stabilization," Wild continues.

Important strength training
On the shores of Lake Sempach, in the immediate vicinity of the Skinfit store, the twelve participants follow Ruedi's instructions with curiosity. Running is not as simple as many people think. This becomes clear during the running technique exercises. "Invest 10 minutes twice a week in these exercises. That will do you much more good than running for 10 minutes longer," continues Ruedi Wild. And then there's strength training with your own body weight. "If I were to do something differently today, I would start strength training earlier." Ruedi admits that he didn't believe in the positive effects of strength training for a long time. Today, it has a firm place in his training plan.

At the end, the participants agree: "That was really exciting." An excerpt from the tips Ruedi gave that evening:

• Arms set the rhythm. Move your arms faster to accelerate.
• Arm angle slightly less than 45°
• Position your hands as if you were holding a stick. Do not make a fist.
• Center of gravity over the feet, lean forward
• Running ABC exercises: do them with concentration, not when exhausted, repeat each exercise three times over a distance of approx. 50 meters.
• If your muscles are sore, move lightly the following day. Swimming with a strong leg kick in between is best. Easy cycling also helps. It is important to maintain blood circulation. If necessary, only take a break the day after next.
• Strength training: 3 sets of 8 repetitions - until the muscles are exhausted
• The risk of injury increases disproportionately with long runs. It is better to split a long training session into two units (morning and evening).
• Hilly runs are ideal because they are very strenuous, but with much less impact.
• Jumping rope is ideal because the short contact with the ground is also important when running.
• Standing on the edge of the stairs and moving your heel up and down promotes blood flow to the Achilles tendon and strengthens the calf muscles - extremely valuable for running.

* Have you already redeemed the Skinfit voucher code?
CHF 10 discount from a purchase of CHF 120 in the webshop, code: ZugerTrophy18W
CHF 20 discount from a purchase of CHF 120 in the store in Sempach

 

Share