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Triathlon Run

Brand New Runner

• Be kind to your feet: Be sure that you have the appropriate sneakers for your feet. 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 you want to find a sneaker that has extra support to force your foot to distribute your weight evenly. If you run on the outside or inside of your feet you risk ankle, knee and/or hip pain. Ask your doctor or physical therapist for a shoe prescription. They will write one for you! Be sure you have the appropriate sneakers for your terrain. If you are running on or off-road, you want to be sure you have the appropriate sneakers.
• 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.
• Learning More: "Do I really have what it takes to train and complete a mini-triathlon?" by Niki Dobbyn will give you great information on things you should consider before entering the world of mini-triathlons.

How to improve your endurance

	TriathaNewbie.com recommends: Read our Review
	Can't see this?

• 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: Be sure that you stretch out before and after each workout to avoid muscle pain.
• 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.
• Learn more: For suggestions on running during the winter months, visit "Is it Better to Run Indoors or Outdoors in the Winter?" by Niki Dobbyn. This article will give you some of the pros and cons, which will help you decide which will work best for you.
• Reading "How Can Music Inspire Your Triathlon Training?" by Niki Dobbyn is a great article written on the usage of MP3 playlists to inspire both runners and swimmers.

Running gear you should wear for training and racing

• 	TriathaNewbie.com recommends:
  	T-Roller Read Our Review
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  Sunscreen:Sunscreen is a must!
• 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.
• Music: TriathaNewbie.com discourages the use of headphones during races for safety reasons, but listening to music while training is one of the best training aids you can use. TriathaNewbie recommends and MP3 player that is lighweight. Read more...
• Be kind to your feet: Be sure that you have the appropriate sneakers for your feet. Wear socks. 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 you want to find a sneaker that has extra support to force your foot to distribute your weight evenly. If you run on the outside or inside of your feet you risk ankle, knee and/or hip pain. Be sure you have the appropriate sneakers for your terrain. If you are running on or off-road, you want to be sure you have the appropriate sneakers.
• 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.
• Dress for the weather: Wear clothing that is appropriate for the weather. There are so many kinds of clothing: long sleeved, tank tops, short sleeved, shorts, long leggings. For races, you should wear snug fitting clothing, but for training, you can wear looser fitting garments.
• 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. Read More...
• Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race.
• Learn More: Visit Race Day to learn more about what the actual day is like.

	Keeping Blisters Away: How to avoid Blister causing situations and fix them if you can't
	Some stupid things we do to get blisters: This ones for women in particular...You're looking at those brand new, cute little sandals you just "had to buy" sitting in the box on your bed and you're about to head out to some hot club -- DON'T WEAR THEM!!! You might look like like the Diva of all divas, but in about an hour or so of dancing you will pay for that moment of weakness and be sitting on the sidelines missing your running practices wondering what you were thinking. You're at the beach (guys or ladies), remember that you have your rollerblades in the trunk and it's a sweet day for rollerblading -- only you have no socks. DON'T BE TEMPTED!!! I promise, that you'll look hot cruising up and down the beach with your killer tan and cool moves, but you will get blisters in places on your feet that you could never image exist. Your practice schedule will pay for your moment in the sun. New Running Shoes: Just so you know, brand new running shoes should NEVER leave blisters on your feet. If you find you are getting blisters, it is most likely the socks you are wearing. Toss those before you you toss the sneakers! Sneakers last about 6 months when you're training. Be sure to invest in a new pair to keep your feet healthy. Getting Rid of Blisters: OK, so you didn't listen to my warning and have mega-blisters all over your feet??? Here's your shot at shortening the healing time: Get epsim salt and a bucket of hot water and soak your feet whenever you get a chance. It will draw the liquid out of them and heal the skin without causing infection. When you are out and about, wear cushiony band-aids to lessen the pain. When you are sleeping, let your feet air out without any band-aids. This should help, but be strong and avoid temptation next time! Check out this article: Make-a-Huge-Blister-Heal -- We thought it was cool.