Triathlon RunHere are some specific suggestions for running. You will find tips for new runners, suggestions on training gear and workouts as well as tips for your actual race.
Keeping in stride: Runners with longer strides get there quicker with more ease and less wasted energy. If you take short strides, it will take you longer to get to the finish and require more energy of you. Make sure you aren't bumping all around while you're running. You should not have a lot of side to side motion in your hips nor should you have a lot of height in your stride. It takes more energy and is much less efficient in the long run. - Safety: If you are running alone, always bring along a loud whistle for safety reasons. Be safe and choose paths that are well traveled.
- H20: Always carry water with you or be sure to rehydrate when you have finished running. Be sure to rehydrate when you have finished running. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water. TriathaNewbie recommends the Mountain Blast flavored Powerade for taste, quality and availability.
- Beginner Training: Pick 2-3 days per week that you plan on running and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice.
- Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day or one after another or another combination of workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
- Stretching/Cramps: Be sure that you stretch out before and after each workout to avoid muscle pain. Cramps normally come from dehydration. Water, water, water!! If you continue to get cramps, be sure to take extra time stretching, not only that particular muscle, but also the ones around it. Loose, warm muscles respond much better to exercise than those that have been sitting stiffly behind a computer all day.
- Distance: While training, plan on running father then the distance of the run in your triathlon. You will be tired from the swim and bike and will need more strength than if you were only doing the run by itself.
- Terrain: Try to include straight roads, rolling hills and steep hills for a a great workout. See Training/Results for suggestions.
- Music: TriathaNewbie.com discourages bikers from wearing any type of headphones for music while training or racing on a bicycle. It impairs a biker's senses and ability to detect potentially dangerous situations.There are too many crazy car-drivers on the road -- Leave the headphones at home.
- Passing: Stay to the right unless you are passing. Then pass on the outside quickly and get in front of the person you passed. When being passed, stay to the right.
- Safety: If you are running alone during a training session, always bring along a loud whistle for safety reasons. Be safe and choose paths that are well traveled. Be very careful and run facing the oncoming traffic if you are running in the street.
- Cell Phone: If you have a cell phone, you should bring it with you while you are training. You can buy a small pouch that fits on the underside of the seat of your bike and put it in there along with your patch kit and ID. Having a cell phone for emergencies can be a life saver if you run into an emergnecy.
- Sunscreen: Sunscreen
is a must! Put this on before the swim to avoid wasting time during the race. This one won't make your face break out either!
- Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race.
- Race Day Checklist
- Learn More: Visit Race Day to learn more about what the actual day is like.
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What to Wear During your Triathlon Run
Be kind to your feet: Be sure that you have moisture-wicking socks for your feet. Always wear socks that fit and do not move around inside your sneaker. Squirmy socks are the leading cause of blisters.
Some people walk on the outside of their feet, some walk on the inside of their feet and others distribute their weight directly down the middle. If you are walking on the outside or inside of your foot, you want to find a sneaker that has extra support to force your foot to distribute your weight evenly. Otherwise you risk ankle, knee and/or hip pain. If you're not sure how your foot distributes weight and you've been experiencing pain, you can ask your doctor or make an appointment with a local Physical Therapist who can evaluate you. There are even some sports stores that offer free consultations by very knowledgable staff and they fit the right shoe to you. A proper diagnosis will lead you to the proper sneaker and a pain-free run! Remember, running sneakers only last for 6 months.
There are also sneakers that are better suited for trail running
Dress for the weather: Wear clothing that is appropriate for the weather. There are so many kinds of clothing: long sleeved
Keep yourself dry: Wear clothing that wicks the moisture away from your skin. Cotton gets wet, heavy, cold/hot and really uncomfortable in long races and training. Clothing that wicks away the moisture will keep you more comfortable through your race. The tag will tell you whether it does or not.
Suggestions for men:
- Louis Garneau Shark Power Cycling Tank - Men's
- Eastbay 1/2 Split Short - Men's
- ASICS Mens Core Run Shirt
- ASICS Men's GT-2140 Running Shoe (you can wear these for the bike and run or just for the run if you have a bike with clips)
Suggestions for women:
- TYR Women's Singlet
- Champion Women's Cotton Blend 7" Fit Running Short
- DeFeet AirEator 2.5in White Top Cycling/Running Socks - AIRWHT
(these keep your feet dry and they don't move around inside your sneaker)
- ASICS Women's GT-2140 Running Shoe
(you can wear these for the bike and run or just for the run if you have a bike with clips)
