Open Water Swimming Tips    Let’s be honest, swimming in the open water is all about the unknown(s). You can’t typically (unless your swimming in the ocean) see 3 ft in front of you. Which is just the start of what makes open water swimming very stressful. So lets look at some of the unknowns. First, because of the water being dark and cloudy, you have that feeling of not knowing what you’ll touch in your next stroke. Whether it's Jaws, the Lock Ness Monster, or that creature no one has ever heard of! It's on your mind and is making you look for the panic button. Second, it's probably rougher than the pool you've been practicing in and your stroke is not working. Third, there's no line on the ground to follow, so now you have to look to see where you’re going and trying to breathe at the same time. Forth, we have no wall to hang on to or push off. Which means I have to keep swimming!! Where’s that panic button! So here are some tips! TIP #1 ...

Run Cadence And Its Effect On Efficiency When someone asks what your run cadence is, do you know? Just how important is run cadence? What is a good run cadence? Most runners get asked this question at some point during training. Let us first define run cadence. It is the number of steps (i.e. strides) at the rate you repeat that action per minute (SPM). There is no right answer to what that number should be for each athlete. Factors like leg length, body weight and leg strength come into play. As an example, someone with longer legs might take longer strides hence a lower turnover. Cadence Calculator So let’s calculate your cadence using this formula. Count how many times your right foot hits the ground for 30 seconds. Then take that number times two for a one-minute total. Then double that number to get a total for both feet. Most of us will have a cadence between 150 – 180. Lower than 150 and you are probably over-reaching with your stride and heal striking makin...