Blog for the beginner Triathlete - Running

Starting out in the sport of triathlon can be an exciting thing, but at the same time, a little daunting. Three individual disciplines in their own right combined into one race, with added uncertainties of transitions and nutrition.
With this in mind I wanted to write a blog for the beginner about a few points I would like to address with regards to running. If it is well received then I may consider doing more in the series for the beginner.

It may be due to my current injury at the moment that leads me to this first tip, but I believe a big thing when starting off is not over doing it, especially in running, and its possibly the most vulnerable to injuries of the sports. Its easy to look at your mates in the sport going out for long runs day after day and wanting to do the same. What first needs to be realized is that you need to slowly build your running to allow your muscles to get used to the stresses and develop strength as well as prevent injury. I quite like the 10min rule, which is never increase your longest run by more than 10min each week. This can be the same for rehab running when coming back off an injury for the amateur. Keep things simple, and slowly build that mileage up in a safe way.

The next point, and possibly more important for injury prevention is shoes. You probably hear this over and over again, but I cannot stress this enough. Having the correct shoes is essential to staying fit and healthy. Go to your podiatrist or local sports shoe shop and get them to analyze you stride and foot strike. With this information they can advise you on the best shoe for your foot.

This is the reason I wear K-Swiss shoes. They have a great range of shoes for all types of runners, and they are a big reason why my body can handle ironman training.

Alright enough of the injury prevention tips, but seriously, an injury free athlete is a happy athlete. Most injured athletes you could almost say are in a state of depression when they are injured. We choose the sport because we love it, so don’t spend more time injured than you do actually out there on the roads/paths training.

My next bit of wisdom is also one that is thrown around from time to time. Throw away the watch for a couple of runs a week. On those moderate distance runs where you just feel like you have to get out there and run, don't take the watch. As you improve your running, the key running sessions will become your long runs and tempo/speed sessions. Thus the other runs should be designed to compliment these sessions, not inhibit them from optimal

performance. Without a watch, allow yourself to tune into your body without that constant checking of the watch to see how long you have run for. Tune into your breathing, practice a good breathing pattern. Listen to your muscles, do they feel tired? tight? fresh? Listen to the cues your body is giving you, if you are sore and tired, keep the pace easy and keep the run short, your body is asking for some recovery.

It can give a good feeling of freedom without the watch for a few sessions a week, and learning to understand your body is a must in this sport so without the distraction of ‘I must run 45min’ today, you will be more able to tune into yourself.

The final thing I would like to suggest is simple. Enjoy running. If you are not enjoying running, learn to. Take into advice my first few tips. Don’t push yourself every session, allow to run in comfortable heart rate zones, give your body the recovery it needs, and you will find yourself running faster, stronger, longer, and happier.

So grab a pair of K-Swiss running shoes, head out the door, without your watch, and just enjoy the run, and keep your body happy by listening to it!

All the best,

Terenzo