Brian Llamas

1: Fuel properly   Eating a small snack of a couple of hundred calories of mostly carbs before your run will give your body the fuel it needs to go the distance.   2: Go Slow   If you are used to running three or four miles at a time, you aren't going to suddenly be able to start tackling marathon distances. Adding too much, too fast is a recipe for disaster. Not only are you more likely to get sore or burned out, but you also face the very real risk of an injury that might leave you sidelined.   3: Strength train   A great way to run for longer without actually running is to hit the weight room. 4: Pace Yourself   Are you checking your pace on your runs? You should. One of the most common reasons that beginner runners quit before they reach their goal distance is that they are running too fast. When you first start running, you should run at a conversational pace. That means that you can talk comfortably in complete sentences while running. If you're gasping for air, you're definitely running too fast.   5: Check your form    Maintaining proper form is essential to running efficiently, which in turn will propel you to run further. For example, if you're swinging your arms across your body or clenching your fists tightly, that exerts extra energy that could be used to push you through an extra mile of running.   👟: @newtonrunning Gravity Plus+ 📷: @caitalexander #running #runningcommunity #worlderunners #runningtips #runnersworld #runningcommunity #marathontraining #instarun #newtonrunning #runninglife #trendingaudio #runningmotivation #runhappy #trailrunning

Overstriding: In terms of running form, your stride is vital to pay attention to. Your stride is the horizontal distance between the foot/ankle and the center of mass (pelvis) when the foot strikes the ground Overstriding causes increased contact time and increased breaking force, which both contribute to a poor running economy and increased stress on our joints especially the knees. Too much to soon: When you’re feeling a renewed sense of motivation by an impending race date or by being able to start training, you’ll want to hit the ground running (literally). Your muscles, joints and ligaments need time to adjust to loading. Start slow and steadily build up your mileage. Wearing the wrong footwear 👟: A common mistake is wearing the wrong size shoes or worn out shoes. When shoes have been in rotation for a while, the arch may be worn out, the toe and heel padding may be sunken down, leading to a base that is lacking support. This can lead to injuries such as shin splints, Achilles, hip pain, rolled or twisted ankle, knee pain due to excess pounding from running on a worn out foundation. Shoes that are the wrong size can also cause your body to function incorrectly. So please make sure you wear proper running shoes 😁. My go to training shoe is @newtonrunning Gravity Plus 💫 Follow for more running tips 🏃🏽 #running #runningcommunity #worlderunners #runningtips #runnersworld #marathontraining #instarun #newtonrunning #runninglife #trendingaudio #runhappy #motivation #workout #runners #instarunners #motherrunner #marathon #runningmotivation #maratonista #worldrunningaddict #runningtips101

1️⃣ I wish I’d known how to best place strength and conditioning work in my schedule earlier in my career. Done effectively and consistently, it can lead to improving performance. 2️⃣ I found myself chasing high mileage weekly, believing that if I ran more miles (100 miles a week) I would run faster. This wasn't the case for me. It actually caused me to get injured. 3️⃣ Wish I knew the importance of working with a Physical Therapist. Physical Therapists work with athletes to rebuild strength and movement after an injury through different exercises, stretches, specialized techniques, and much more. They can also help an athlete manage pain and prevent avoidable injuries in the future. What else would you add to this list 👀❓ 💫 Follow for more running tips. 🏃🏽 🫶🏼 Share and tag someone that needs to see this. #running #runningcommunity #worlderunners #runningtips #runnersworld #marathontraining #instarun #newtonrunning #runninglife #trendingaudio #runhappy #motivation #workout #runners #instarunners #motherrunner #marathon #runningmotivation #maratonista #worldrunningaddict #runningtips101

Been a bit of a roller coaster these last few months… but for the first time in a long time, things finally feel like they’re moving in the right direction. 🙏 Tomorrow we line up in Chattanooga ready to test it all out. Excited to race, compete, and see what’s there against some of the best. Grateful for the people around me and the partners supporting the journey every step of the way. Now it’s time to put all the training and all the gear to the test. ⚡️ I was listening to a podcast during the trip to Chatty and this quote really hit home. “Let me try it. The only consequence is failure… and by the way, not trying is failure.” Life doesn’t always go to plan and there can be so much happening around us, but at the end of the day the focus has to stay on continuing to move forward and trusting yourself enough to take the shot. If you’re still reading this gracias, tomorrow I’ll try to go to a place we haven’t been before we may fail but ready to try! 📷 @caitalexander @hu.performance @rudyprojectna @sailfish_triathlon @wynrepublic @sidekicktool @vision_tech_usa #triathon #trending #ironman

Brian Llamas & Cait Alexander: Pro Triathlon Boulder, Colorado is home to some of the most driven endurance athletes in the world, and Brian Llamas and Cait Alexander are two of its finest. Cait brings a rare dual lens to the sport: a Doctor of Physical Therapy, bike fitter, and endurance coach who founded Hü Performance, she has built her pro career around the same science-driven principles she uses to help other athletes perform at the highest level of long course triathlon. Brian, a Mexican-born pro triathlete and elite distance runner, channeled a relentless drive forged early. From the track at Iowa State where he was a standout in middle distance to the pro triathlon circuit where his run pedigree is on full display. Together, they represent what ADDRA is built for: athletes who take their performance seriously, train with intention, and understand that fueling right isn’t an afterthought, it’s the foundation.

Been a while since I’ve had an updated fit, but with all the recent changes to the bike. A new front end from our awesome sponsors at @vision_tech_usa , it felt like the right time to get things dialed in again before race weekend. 🙌 Over the past few months I’d been dealing with some foot numbness here and there and feeling pretty quad dominant on the bike, and not very aero so getting everything tuned up with the only person I trust with my fit @caitalexander at @hu.performance was huge. We made a few changes that immediately felt smoother and more natural on the bike. And a new pair of kicks as well which honestly has me really excited heading into race week. Crazy how a few small adjustments can completely change the feel of things. Did an easy ride today and average some of my fastest times with sub 200 watts 😅🤗 #triathlon #cycling #trending

We had such a fun week in Mill Valley with the @sidekicktool team 🤩 Exploring beautiful Marin County on bikes, eating lots of good food, meeting up with friends, and chatting about all things injuries, strength training, and rehab with all the fantastic Sidekick products! Grateful for all the support we have from our community! 🥹

I used to think getting better at the 70.3 run meant faster intervals. Lately it’s looked more like this steady pace for a longer period of time running it. Feels like my college days again when most of my training happened on a treadmill just locking into rhythm and trusting the process. Nothing complicated. Just stacking the work. 🦙 #running #triathlontraining #trending #runhappy

Stacking enough ordinary sessions together and overtime they quietly become something special. 🎥: @matt_roy #running #run #triathlontraining #trending #runhappy

A few weeks ago, me and @andrelopes.v stepped into the lab with @wagner__41 at @hu.performance for lactate testing. The verdict? We’ve got the speed. What we need is the engine to hold it. So we went back to work. Not the flashy stuff. Not the sessions that look good on camera or on Strava. The quiet, patient miles that build the foundation nobody sees until race day. Because here’s the thing about being an athlete we all want to train the house down. Ego says go harder. Science says train smarter. And the fastest guys in the summer are the ones who respected the process and stay patient. Summer racing is almost here and will be ready. 🤙🏼 Huge shoutout to @matt_roy for coming out and capturing us in our element. The footage is 🔥 What’s one “boring” part of your training you’ve learned to love? #triathlontraining #triathlete #trending #running #runhappy

That last rep when your body says absolutely not but you still do it… because somehow you’re convinced this is the rep that makes you fitter and not the other 9 you just died doing 🤣😂 Can anyone else relate 🙄 #runhappy #triathlon #triathlontraining #trending #running

Quality over quantity lately. The last few months I’ve been quietly putting together some strong bike work. It hasn’t shown up on race day just yet but progress in this sport isn’t always immediate. Still learning. Still building. Being surrounded by the right people is key and learning from them that’s the part I’m most excited about. More miles ahead as we get ready for the next one 🦙 @wynrepublic @vision_tech_usa @hu.performance @sidekicktool @rudyprojectna 📷: @andrelopes.v #triathlon #ironman #triathlontraining #runhappy #trending