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6 Things You Shouldn’t Do When Running! | Pro Run Tips With Kaisa Sali

6 Things You Shouldn’t Do When Running! | Pro Run Tips With Kaisa Sali

– Here at GTN we love
to keep things positive we always talk about the
things that you should and could be doing. But what about those things
that you shouldn’t be doing? Yes, I am going to go there, but not on my own, I’m going to be having the
help of a top IRONMAN pro. When it comes to consistency, Finland’s Kaisa Sali
absolutely has it dialed. She’s finished in the top 10 in Kona the last three years in a row, and a lot of that is down to her run. So somehow I think she knows the things that we shouldn’t be doing
when it comes to running. (logo wooshes and beeps) First off, when it comes to your training, are there any sort of
rules that you follow or things you think that we shouldn’t do when we’re looking at training
and wanting to get better? – Yeah, I think the most important thing is to be a little bit
careful with running, at least with increasing
the running volume. I’ve done some mistakes with it, because usually when you
just increase the volume you don’t feel the niggles right away. And last year I actually remember one post I did put in Facebook like, “Woo hoo, I did my
personal best with the volume “I did run in 10 days 100 miles”, which is like a huge amount to me, and then a week after I started
to have quite a bad niggle, so it’s cool to stick with the 10% rule, and just to increase the running volume carefully if you’re going to do that. (upbeat music) – What about when it comes to racing is there anything you shouldn’t do when it comes to doing an IRONMAN run, or a half IRONMAN run? – Yeah I think the most important thing is to pace yourself properly. I like to start pretty fast, anyway, and go with my heart and not follow so much about any watcher or anything, but anyway, you should keep a bit calm in the beginning of the run, like for me at least, it’s usually so that right
after you hop off the bike, you feel a bit stiff for
maybe 500 meters or so, but then you are like,
suddenly like flying. Like, “Woo! This is like, awesome!” And at least for me
it’s really, really easy to go too fast at that point. And then after 5 ks or so
you realize that, “Oh no, it’s still like 35 ks to go.” (laughs) So, that’s the place where–
– Yeah, that’s when it’s too late too as well. – You should just handle
yourself, yeah, yeah, yeah. – It’s a long 35k then as well. – It is yeah. What about when it comes
to equipment with running, anything that we shouldn’t do when it comes to choosing our equipment, when we have to buy new equipment, anything like that? – Yeah, in my opinion, running shoes are maybe
the most important gear you can have, and you really should take time to find the best, best pair for your stride, and for different training sessions. I use a couple of different brands, and different shoes for
different training sessions, and I really find it useful
for avoiding the injuries and stuff like that, so, so it’s really important to use time to find the perfect pair. – [Interviewer] So do
you put a lighter shoe on for your faster work then? Is that what you do? – Yeah usually I do use my racing shoe at the end part of my faster work, not necessarily for the whole session. – [Interviewer] So you
change within the session? – Yeah, yeah I like to do that, as well if I have more reps to
do, like 20 ks or so, I maybe use the racing
pair for five or 10 ks. – When it comes to our form, is there anything we shouldn’t
be doing with our upper body with our arms, with our shoulders? Anything there to look at? – Yeah in my opinion
the most important thing with running form is to be relaxed, and not to force it. I think you can force a
little bit biking form, or swimming form, like just put your body in the
position where it should be, but with running I think the perfect form comes with strength training, and stretching and stuff like that, and when you are running you
should mostly be just relaxed, I like to, my upper body
as relaxed as possible, use my hands for getting the cadence up, and keeping on the route, and then the other things I think about is to keep my hips a little
bit up and relaxed, and my stride as snappy
and fast as possible, and then lean a little bit forward that’s one mistake I do, really easily, and I see especially
triathletes doing that, we tend to– – Very.
– Yeah, run like this. So, keeping the eye contact
about 5 or 10 meters forward, and leaning a little bit
forward does really help. – And what about nutrition, is there anything you shouldn’t do in training when it comes
to running, fueling? – Yeah I think it’s really important to practice your race nutrition, when you are doing your training runs, that’s at least one rule. And of course not try to
overeat while you are running or before that, it’s really important. But anyway, at least when
the big races are coming I like to use just the exact gels and sport drinks that I will be using in racing also in the most important
training sessions so that’s important as well. – Very cool, anything
else that we shouldn’t do, that I haven’t asked you? – Yeah I think I could show still one tip for using your
hands, while you are running. – Okay, go on. – You may test it, so this tells pretty much
about how much the hands do affect your stride
cadence and stuff like that. You might first try to run
with the really slow step, and just– – So I have to do this now? – Take your, yeah! (laughs) – So what are we trying to do here? – Now when you increase your hand cadence, try still to keep that slow step. (laughs) Okay–
– This is how to look special in the morning! – Yeah, pretty difficult, then if you do it otherwise, you can start with the
really, really high cadence, and then use your hands like this. (laughs) But–
– That’s easier! I can do that!
– Yeah that’s a lot easier. But if you can do it the other way, like increasing your hand cadence, and keeping your steps slow– – No that looked too special
– It’s pretty impossible. So that’s a tip for the
last 1 k of the race, just increase your–
– Get those arms going, yeah. – Arms, get your arms going, and your legs will follow, maybe, if you’re lucky. (laughs) – You hope yeah, fingers crossed, yeah. Well thank you to Kaisa for
sharing those should nots, but also being so positive, and giving us a few shoulds in there. Now I’m just going to add one more, which I think Kaisa was probably a little bit too polite to mention, but that is, make sure
you wash your running kit. You should not put your
running kit in your bag, after a session, and then
bring it out the next day, ’cause it’s just not fair
on your fellow runners. Anyway, if you have enjoyed
this slightly different video of should nots, give us a thumbs up like,
and hit the globe on screen to make sure you get all
of our videos at GTN, and whilst we’re on the topic of running, if you want to know more about heel-foot, mid-foot and fore-foot strike, you can find that video just down here, and if you want to find out
a little bit more about Kaisa and the bike she rides, you can find her pro bike video just here.

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