In the sport of triathlon, many participants often fit into one of two groups: those who start out as runners and add cycling and swimming or those who start out as cyclists or swimmers and add running to their regimens. For someone in the latter group, running may not come easy: all that pounding on the lower body, the use of different muscle groups, and no support of a bike or water…it’s just you and the road. Running is demanding, plain and simple. However, with commitment to a basic running training plan, you can become a triathlon runner.
From walk-run to triathlon
Step 1
Start with alternating walking and running if you’re not yet ready to run longer distances. This is a great way to build endurance. If you’re just starting out, try running a quarter-mile to a half-mile followed by walking half that distance for active recovery. Repeat this for the duration of your workout, aiming for a 20- to 30-minute session. If you’re at a higher level of fitness, go for 30 to 45 minutes. Not sure of distances in your neighborhood? You can also use time intervals: three or four minutes of running followed by 90 seconds to two minutes of walking.
Step 2
Change things up: As your fitness improves and your routine becomes easier over a period of several weeks, either increase the duration of the running interval or decrease the duration of the walking interval while maintaining the total time of your workout. This will increase the time spent running and the intensity of the workout, thus improving your fitness even more.
Step 3
Keep going! Soon enough, you will be on your way to running the whole workout. Once you can run for 20 to 30 minutes without walking, make additional changes to progress further, such as gradually increasing the total time of your run. To avoid injury and increase volume safely, do not increase by more than 10 percent of your total volume each week. So, if you're running 30 minutes three times per week for a total time of 90 minutes, increase the total week's time by no more than nine minutes the following week.
Step 4
Vary your running sessions. Once you are comfortable with sustained running, it’s time to work on different kinds of running. There are three important types of running workouts: multi-paced sessions, hill workouts, and long runs, as described by TheTriathlonCoach.com. These three kinds of runs have different and equally important training purposes:
The multi-paced session entails running intervals at various speeds, goal race pace, slower than race pace, and faster than race pace. This type of workout develops speed and increases aerobic capacity, which fuels muscles with oxygen and allows you to push harder for longer.
Hill workouts require repeated runs up and down a good-sized hill. Running uphill is a strength-building exercise for the legs and puts a notable demand on your cardiovascular system, as well.
Long runs develop aerobic endurance and condition your muscles, joints, and tendons to the repeated strain of running. Long runs should be done at a relaxed, comfortable pace and should be no more than twice as long as your goal race distance.
Step 5
Combine running sessions with your cycling and swimming sessions. A triathlon is, of course, about all three sports, and now that you are comfortable with running as well as cycling and swimming, it’s time to do what is commonly called a “brick” workout. According to BeginnerTriathlete.com, “Bricks are a very important part of triathlon and duathlon training… Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race.” These training sessions might combine a few repeated bouts of a short bike ride of five to six miles with a short run of one to two miles immediately afterward--or, similarly, a swim followed by a bike ride--in order to condition muscles to the physiological demands of a triathlon.
Tips and Warnings
- Be sure to wear running shoes that are appropriate for your build, gait and average weekly mileage. Specialty running stores have knowledgeable employees who can help find the right shoe for you. As you build up your running, don't hesitate to back off if you are generally feeling tired. Giving yourself adequate recovery--both in the form of easy days and days off--prevents fatigue, injury and burnout and can actually improve your fitness.
- If you have never exercised before, consult with your doctor before beginning any exercise program.
Things You'll Need
- Running shoes
- Comfortable fitness clothing
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