Standing at the water’s edge on race morning, you zip up your wetsuit and wonder: how does a wetsuit work to keep you warm and fast in those cold open waters? I have completed over a dozen triathlons in water temperatures ranging from 58°F to 78°F, and understanding the mechanics behind your wetsuit has made … Read more
I remember the first time I tried to swim continuously for more than 50 meters. My lungs were burning, my legs felt like anchors, and I had to grab the wall after just one lap. If you are reading this, you probably know exactly how that feels. Learning how to swim longer without getting tired … Read more
Learning how to swim freestyle for beginners opens the door to one of the most rewarding fitness activities you can pursue. Whether you are training for your first triathlon or simply want to improve your cardiovascular health, mastering the freestyle stroke gives you an efficient way to move through the water with confidence. I have … Read more
Can I really do this? That was the question running through my mind six years ago when I signed up for my first sprint triathlon. I was a decent runner but had not swum laps since high school, and my bike was a dusty mountain bike from college. Eight weeks later, I crossed a finish … Read more
Have you ever watched athletes emerge from the ocean, hop on bikes, and finish with a run along the coast, wondering what drives people to tackle all three sports in a single race? A triathlon is a multisport endurance event, consisting of a swim followed by a bike ride and finished off with a run. … Read more
Running cadence is the number of steps you take per minute while running, measured in steps per minute (SPM). It directly impacts your running form, injury risk, and overall efficiency. Understanding your cadence can transform how you train and perform, whether you are preparing for your first 5K or your next Ironman. Every runner has … Read more
I remember the day my running changed. After six months of battling shin splints that would not quit, a coach watched me jog across a parking lot and said three words that transformed everything: “You are overstriding.” That single observation led me down a path of studying running biomechanics, working with physical therapists, and eventually … Read more
What is pronation in running, and should you be worried about it? If you have spent any time in a running store or read articles about running form, you have probably encountered this term. Many runners leave stores convinced they need to “fix” their pronation, often walking out with expensive stability shoes they may not … Read more
Most running shoes last 300-500 miles (480-800 km), typically 4-6 months for regular runners. Replace sooner if you notice aches, worn tread, or flattened cushioning. That range might sound wide, but shoe lifespan varies dramatically based on how you run, where you run, and what you weigh. I have coached triathletes through dozens of training … Read more
Learning how to choose running shoes that actually work for your body can feel overwhelming when you are staring at a wall of options at your local store. I have spent years helping triathletes find the right footwear for both training and race day, and I can tell you that the perfect shoe is not … Read more