Kristofor Behn

Systems Architect & Entrepreneur

triathlon

Runners on Off-Season: Warm Up with Indoor Strength Training 

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Seasoned Ironman Competitor Kristofor Behn has never let the weather get in the way of his workout routine. But, let’s face it: some winter days are just a little too cold for a run. Toss in some ice with those frigid temperatures and the jog just isn’t worth the risk!

Kristofor Behn Push Ups

When you find outdoor temperature too frigid for your regular run, try out Ironman Competitor Kristofor Behn’s Indoor Strength Training for Runners on Off-Season:

Power Push-Ups

Start your workout with determination.  Power push-ups are a great way to set the pace for a powerful workout.  Kristofor Behn recommends at least 14 reps, but do what works best for you.  A power push-up is different from a traditional push-up, in that the motion is fast on the way up, with a slow and gradual 3-second count going down.  Power push-ups are no sweat for your average Ironman Competitor or Triathlon Athlete; but this maneuver isn’t for beginners.  Do not attempt this portion of the workout if you are not already capable of doing a minimum of 20 consecutive regular form push-ups.

V-Ups

V-ups are a fantastic move to add to any indoor workout.  This maneuver combines two already effective exercise moves: crunches and leg raises.  To practice v-ups, position yourself so that you are lying flat on your back.  Make sure that your arms are at your sides.  Next, lift your legs and arms up at the same time, gradually lifting higher until your body is positioned in a V shape.  Kristofor Behn recommends increasing difficulty with this maneuver over time, by holding your position for durations of 10, 15 and 20 seconds at a time before completing the V shape. 

Working up a sweat? Good: you’re off to a great start! Check back later for more tips for runners and triathletes from Ironman vet, Kristofor Behn!

Marathon Checklist: What You Need on Race Day

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So, you’ve put in the miles, survived grueling long runs, and made it through your training plan—race day is almost here! 

As an experienced marathon runner and ironman triathlon competitor, I know firsthand how exciting (and nerve-wracking) your first marathon can be. Having the right gear, fuel, and mindset can make all the difference between a smooth race and a struggle.

To help you feel prepared and confident on race morning, I’ve put together this ultimate marathon checklist with everything you need to bring on race day.

Race Day Essentials

1. Running Gear

The most important rule: never wear anything new on race day! Stick with the gear you’ve tested during training to avoid discomfort or chafing. Here’s what you’ll need:

  • Your race outfit (shirt, shorts/tights, socks)
  • Properly broken-in running shoes (make sure they have enough mileage but aren’t worn out)
  • A race bib belt or safety pins to attach your bib
  • A hat or visor (for sun or rain protection)
  • Sunglasses (optional, but helpful for bright conditions)
  • Compression sleeves or calf sleeves (if you trained with them)

2. Nutrition & Hydration

Running 26.2 miles burns a lot of energy, so fueling properly is crucial. Your body will thank you for planning ahead.

  • Gels, chews, or energy bars (bring what you used in training)
  • Electrolyte tablets or drinks (especially if it’s a hot race)
  • A handheld water bottle or hydration vest (if you prefer carrying your own fluids)
  • Pre-race meal or snack (something light but energizing, like a bagel with peanut butter or a banana)

3. Race Day Accessories

Don’t let the small details throw you off on race morning. These essentials will help you stay comfortable and focused.

  • Timing chip (if not on your bib)
  • GPS watch or fitness tracker (to pace yourself)
  • Anti-chafing balm (apply to potential hotspots—trust me, you don’t want to skip this!)
  • Body wipes (for a quick freshen-up post-race)
  • Extra hair ties (if you have long hair)
  • Sunscreen (especially for sunny races)
  • Lip balm (wind and sun can dry out your lips fast)

4. Mental Prep & Comfort Items

A marathon isn’t just a test of physical endurance—it’s a mental game too. Keep yourself in the right mindset with these:

  • Headphones & playlist (or a podcast) (if you like running with music)
  • Throwaway jacket or sweater (for staying warm at the start)
  • Garbage bag or rain poncho (if rain is in the forecast)
  • A mantra or mental strategy (repeating a phrase like “one mile at a time” can keep you motivated)

5. Post-Race Necessities

Crossing the finish line is an amazing feeling, but don’t forget to pack for after the race too!

  • Dry clothes & socks (changing into something fresh feels incredible)
  • Comfortable shoes or flip-flops (your feet will be sore)
  • Recovery drink or snack (protein and carbs to help your body recover)
  • A small towel or wipes (to clean up before heading home)
  • Cash or credit card (for food, transportation, or celebratory drinks!)

Final Race Day Tips

  1. Get everything ready the night before. Lay out your race outfit, pin your bib, and pack your bag so you’re not scrambling in the morning.
  2. Arrive early. Give yourself plenty of time to warm up, use the restroom, and soak in the race-day energy.
  3. Don’t go out too fast. Stick to your race plan and save your energy for the later miles.

With this checklist in hand, you’ll be ready to tackle those 26.2 miles with confidence.

Runner’s Guide to Avoiding Common Injuries

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Running is one of the most rewarding forms of exercise, offering incredible physical and mental health benefits. However, it also comes with its fair share of injury risks, especially for beginners or those ramping up their training. Injuries like shin splints, runner’s knee, and plantar fasciitis can sideline your progress and make it challenging to stay consistent. 

Thankfully, with the right strategies, most running injuries can be prevented. Here’s your ultimate guide to staying injury-free while pounding the pavement.

Kristofor Behn is a dedicated Ironman triathlete and marathon runner with a passion for endurance sports. Having completed iconic events like the MightMan Montauk 70.3 and Eagleman 70.3, Behn is also a veteran of the now-retired Timberman 70.3, which he tackled an impressive 12 times.

Warm up and cool down

Jumping straight into a run without preparing your body is a recipe for disaster. A proper warm-up increases blood flow, loosens muscles, and reduces the risk of injury.

  • Dynamic Stretches: Incorporate leg swings, lunges, and high knees to prepare your muscles.
  • Start Slow: Begin with a brisk walk or light jog for 5–10 minutes before increasing intensity.

For cooling down, gradually reduce your pace and follow up with static stretches to improve flexibility and reduce muscle soreness.

Build mileage gradually

One of the leading causes of running injuries is overtraining. Increasing your mileage or intensity too quickly puts undue stress on your muscles, joints, and connective tissues.

  • Increase your weekly mileage by no more than 10% each week.
  • If you’re just starting, alternate running days with rest or cross-training to give your body time to adapt.

Wear proper footwear

Your running shoes are your most essential piece of equipment. Wearing the wrong type of shoe or using worn-out ones can lead to injuries like plantar fasciitis and shin splints.

  • Visit a specialty running store to get a gait analysis and find shoes that match your foot type.
  • Replace running shoes every 300–500 miles to ensure they provide proper support.
  • Use insoles or orthotics if recommended by a podiatrist.

Strengthen supporting muscles

Strong muscles provide better support for your joints and improve your running form. Weakness in areas like the hips, glutes, and core can lead to injuries like runner’s knee.

  • Plank Variations: Strengthen your core for better stability.
  • Glute Bridges: Activate and strengthen your glutes.
  • Single-Leg Deadlifts: Improve balance and target the hamstrings.
  • Calf Raises: Build strength in the calves to prevent shin splints.

Practice proper running form

Poor running form increases stress on your joints and can lead to chronic injuries over time.

  • Keep Your Posture Upright: Avoid slouching or leaning too far forward.
  • Land Midfoot: Striking with your midfoot instead of your heel or toes reduces impact.
  • Shorten Your Stride: Overstriding can put extra strain on your knees and hips.

Listen to your body

Ignoring pain or discomfort is a fast track to serious injuries. Pay attention to how your body feels during and after runs. Take a break if you have:

  • Persistent pain in your knees, shins, or feet.
  • Swelling or redness in any joint or muscle.
  • Sudden sharp pain that doesn’t subside after rest.

Taking a few days off to recover is far better than being sidelined for weeks or months with a severe injury.

Cross-train

Mixing up your workouts helps prevent overuse injuries and strengthens muscles that running alone may not target.

  • Cycling: Low-impact cardio that builds leg strength.
  • Swimming: Full-body exercise that’s gentle on the joints.
  • Yoga: Improves flexibility and aids in recovery.

Preventing Specific Injuries

Here’s how to avoid some of the most common running injuries:

  • Shin Splints: Gradually increase mileage, strengthen your calves, and avoid running on hard surfaces.
  • Runner’s Knee: Focus on strengthening your quads and glutes, and avoid overstriding.
  • Plantar Fasciitis: Stretch your calves and arches regularly, and ensure your shoes provide good arch support.

Stay hydrated and fuel your body

Dehydration and poor nutrition can affect your performance and increase the risk of injuries.

  • Drink water before, during, and after runs.
  • Eat a balanced diet with enough protein, carbs, and healthy fats to fuel your training.
  • Consider electrolytes for long-distance runs to replace lost minerals.

How to Recover After a Long Run: Best Practice

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As a distance runner and Ironman competitor, I know firsthand how important recovery is after a long run. Recovery isn’t just about resting—it’s about actively supporting your body so you can bounce back stronger for your next challenge. 

Whether you’ve just completed a grueling training session or crossed the finish line at a marathon, here are my go-to recovery tips to help you recharge effectively.

1. Stretch It Out

After a long run, your muscles are tight and fatigued, which can lead to soreness or even injury if not addressed. Dynamic stretching immediately post-run, followed by static stretching later, can help. Focus on key running muscles like your hamstrings, calves, quads, and hip flexors.

Pro Tip: Try a gentle hamstring stretch or a runner’s lunge to target tight areas and improve flexibility.

2. Foam Rolling for Muscle Release

Foam rolling is a form of self-myofascial release that helps reduce muscle tightness and improve blood flow to speed up recovery. Spend time on areas like your IT bands, quads, and calves, rolling slowly over any tender spots.

Pro Tip: If you’re new to foam rolling, start with a softer roller and gradually increase intensity as your muscles adapt.

3. Hydration is Key

Long runs deplete your body’s fluid levels, so rehydrating is essential. Water is great, but for longer distances, consider electrolyte-rich drinks to replace lost sodium and potassium.

Pro Tip: Drink small amounts throughout the day rather than chugging a large quantity at once for better absorption.

4. Prioritize Sleep

Sleep is when your body does the majority of its repair work. Aim for at least 7-9 hours of quality sleep after a long run to allow your muscles to recover and rebuild.

Pro Tip: If you’ve had an intense session, consider a short nap during the day to further aid recovery.

5. Incorporate Yoga

Yoga is an excellent way to stretch, strengthen, and relax your muscles. Poses like downward dog, child’s pose, and pigeon pose are particularly helpful for runners. It also promotes mindfulness, which can reduce stress and enhance your overall recovery process.

Pro Tip: Join a post-run yoga session designed for athletes to maximize the benefits.

6. Cross-Training for Active Recovery

Engage in low-impact activities like swimming, cycling, or walking on your recovery days. Cross-training helps maintain cardiovascular fitness without overloading your running muscles.

Pro Tip: Swimming is especially effective, as it reduces joint strain while keeping you active.

7. Try an Ice Bath

Ice baths might not be the most comfortable, but they’re incredibly effective in reducing inflammation and muscle soreness after a long run. Immersing your legs in cold water for 10-15 minutes can work wonders.

Pro Tip: If a full ice bath feels too daunting, try icing specific sore areas with ice packs instead.

8. Treat Yourself to a Massage

A professional massage or even self-massage can help alleviate muscle tightness and improve circulation. Regular massages can also prevent chronic issues like tight IT bands or plantar fasciitis.

Pro Tip: Use massage tools like a handheld roller or massage gun for targeted relief at home.

Conclusion: Listen to Your Body

Recovery is as much about listening to your body as it is about following a routine. If you feel unusually fatigued or sore, give yourself extra rest or adjust your training schedule.

Remember, effective recovery doesn’t just prepare you for the next run—it prevents injuries, enhances performance, and keeps you motivated. These practices are a core part of my training as an Ironman competitor, and I hope they’ll help you continue your distance running journey with strength and resilience.

How to Prepare for the Ironman Triathlon

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Have you been dreaming of tackling the IRONMAN triathlon? Whether you’re aiming for an Ironman 70.3 or the full Ironman distance triathlon, this race pushes athletes to their physical and mental limits. Preparation is key to crossing that finish line. In this blog, we’ll provide essential tips to get you race-day ready.

Tips to Prepare for the Ironman Triathlon

Follow a comprehensive training plan

A structured training schedule is critical when preparing for an Ironman race. Focus on building endurance in all three disciplines: swim, bike, run. Gradually increase your long runs and long bike rides to simulate race-day conditions while incorporating shorter, high-intensity sessions to improve speed.

Master the swim, bike, run

Balance is essential. Don’t neglect your weakest discipline. Swimming requires technique, biking demands stamina, and running tests your ability to keep going when fatigue sets in. A good training plan should dedicate time to each while ensuring you improve across all areas.

Include strength training and cross-training

Strength training enhances your overall fitness and can help prevent injuries. Incorporate exercises like squats, lunges, and core workouts to support your swim, bike, and run performance.

Prioritize rest and recovery

Experienced triathletes know that rest days are as important as training days. Recovery allows your body to rebuild and come back stronger. Include active recovery sessions like light swimming or yoga to stay loose without overexerting yourself.

Nutrition is key

Proper fueling is vital for Ironman training and race day. Practice eating and drinking during your long bike and run sessions to determine what works best for your body.

Simulate race-day conditions

Practice in conditions similar to those you’ll face on race day. Train on courses with similar terrain, practice transitions, and use the gear you’ll wear during the Ironman triathlon.

Stay consistent

Building endurance takes time. Stick to your training schedule and stay disciplined, even on days when motivation wanes.

Ironman Training Programs

Ironman offers a variety of training programs and resources to support athletes in their triathlon journey:

  • TriDot Training Plans: Personalized training plans tailored for both first-time participants and seasoned triathletes.
  • TriDot Coach Connect: A platform that matches athletes with IRONMAN U Certified Coaches.
  • FulGaz Virtual Cycling: An immersive indoor cycling experience that simulates real-world courses.

How Long Does It Take to Prepare for an Ironman?

The time required to prepare for an Ironman varies based on experience, fitness level, and race goals. For beginners, 6-12 months of focused training is typically recommended. This allows enough time to build endurance and master swim, bike, and run disciplines.

Experienced triathletes aiming for a competitive edge or the Ironman World Championship may spend years refining their craft.

For shorter triathlon races like Ironman 70.3, you might only need about 4-8 months of preparation.

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