Rattled by the Run? 4 Beginner Basics

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Photo by Craig Muller.
Photo by Craig Muller.

When it comes to the simplest leg of triathlon, getting started on the right foot is key. Here's how.

by Lance Watson

If you're thinking about taking on a triathlon, you'll need to put some thought into how you'll successfully train for each leg of the race. The swim is the most daunting of the three disciplines for most people, and the bike can become complicated in terms of gear, route choice, and skill development. But what about the run? Running has often been portrayed as a sport that anyone can participate in from any location. For many, that’s the joy of running. However, this simplistic viewpoint doesn’t address some of the basics that a new wanna-be runner may encounter.

When someone starts running for the first time, they often don't instantly experience the rumored 'runners high'. Because running is a weight-bearing activity, it's very cardiovascular and muscularly challenging on the body.   

Start small

To set yourself up for success, the key is to start small: walk before you run. Structuring your workout to include walking is a great way to safely increase the volume and load on your body. Try 3 minutes of running, followed by 2 minutes of walking, for total of 4 sets (20 minutes). The following week you can progress to 4 minutes of running, followed by 1 minute of walking, for a total of 4 sets (20 minutes). The next week, progress to 9 minutes of running and 1 minute of walking, for a total of 2 sets (20 minutes). 

Once your body can handle 20 minutes of straight running you can safely increase your run volume by 10 to 15 minutes per week. Eventually this run will progress to your ‘long run’ of the week, and as you gain fitness you may start to include different types of runs into your week, such as intervals, tempo, fartlek, trail, track, off-the-bike runs, etc.

When you begin running, it's important to finish a workout with the feeling of wanting more. Find a training plan or hiring a coach that will hold you accountable and also offers support. Be clear about your goals and don’t fall into the trap of thinking more is always better. (Are you training without a coach? Click here and change that today!)

Master the brick

In a triathlon you'll always run after the bike, therefore it's best to practice 'running off the bike' (ROTB), sometimes called a 'brick' or a 'transition run.' This type of run is very different from "regular" running, but the more you practice it, the more efficient you'll get—and the more natural it will feel. Trust me.

One of the best running practices for an off-the-bike run is focusing on a higher cadence rather than stride length. Reaching your legs too far in front of your body (over striding) puts the brakes on smooth running form and increases the risk of injury. Set up a practice transition zone before your next ride: park your bike, lace up  your running shoes, and pop on a hat or visor. Start with 5 minutes at race pace followed by 10 minutes easy. This can progress 5 to 10 minutes per session, depending on the length of race you are training for.

Get shoe-savvy

Another important part of running is shoe selection. There are so many options in the market today that it can be overwhelming to know which ones to purchase. Don’t let that deter you, however, from getting the right shoes for you. Running in shoes that are too small can lead to toe and skin injuries while also causing muscle imbalances in the feet and legs. Running in shoes that are too big can cause just as many problems such as tripping and foot instability, leading to a myriad of injuries.

Shoes also come in a variety of different support options. Getting fitted for the correct amount and type of support can save you a lot of pain and money long-term. Most running specific shoe stores have knowledgeable staff and are equipped to perform gait analysis. Take the time to visit them in person, and skip the random purchase of running shoes online if you don’t already know what works for you.

Pick a better path

One further aspect to consider is the type of terrain you're running on. Running is a sport that puts a lot of pressure on the joints, particularly the knees and hips. Running constantly on pavement can increase the risk of injury, especially if your body isn’t used to the consistent pounding. Finding and using gravel or trail pathways is a good alternative to running solely on roads. Even the treadmill does a good job of lessening the impact to the joints that running on pavement can cause.

Ultimately, if you want to complete a triathlon, you should put as much thought into training for the run as you do for the swim and bike. Being aware of injury prevention and designing workout plans that leave you feeling like you want more, are key to successful run training and racing—whether your first finish line comes at the end of a triathlon, half-marathon, or 5K.

Lance Watson, IRONMAN U Master Coach and LifeSport head coach, has trained many IRONMAN, Olympic and age-group champions over the past 30 years. He enjoys coaching athletes of all levels. Thanks to Lauren Babineau for her contribution to this article. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at #LifeSportCoach.