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Triathlon Run

Tips for a strong running leg in your next triathlon.

1. Get to know the course for your goal races: It is a really good idea to get to know the race course - esepecially for your "A" races (see more about triathlon training plans here) before you race on it the first time. This way you can tailor some of your run training to the conditions on the course. For example, if the course is hilly you will definitely want to add some hill training to your run workouts. If the race is in the heat, you'll want to train in the heat. If the race is local go ahead and try do a few training runs on the course while you are training for the race. If the race isn't local, then try to come up with a local run course that simulates your race course.
2. Do a "brick" workout a few times before your race. This is the only way to train your body for the stress of running right after a long bike ride. A "brick" workout simply means going for a run right after you finish a bike workout. In the beginning you don't need to run a long distance on this workout - a mile or two is plenty. The key is to just get your body used to making the transition. As you get stronger try to extend the workout. While some don't think you need to actually train at the race distances, I have found for me it is best to do some long training days where I approximate race distances.
3. The key to strong, injury-free running is stretching and lifting. I talk a lot more about stretching and lifting elsewhere, but it is worth repeating here. If you want to have a strong run you should add a stretching routine and a weight lifting program to your triathlon training plan. Weight training very important during the build phase (beginning) of your training.
4. Get a at least 2 good pair of running shoes and alternate training in them. This ensures that you always have at least one decent pair of broken-in shoes. It helps to make sure your shoes don't break down too quickly. If you do a lot of training your shoes can break down in 6 months (another tip is to write down somewhere inside your shoe with a magic marker when you bought the shoes - if you are doing regular training in them consider retiring them every 6-8 months or so). This will help make sure you aren't injured by a bad pair of shoes.
5. Do I have to be able to run 3 miles to compete in my first sprint race? Beginners often wonder if you have to be able to run 3 miles straight before they sign up for their first race. No, you don't have to run the whole thing, but most people will run it. But that leaves about 5% of the crowd doing a combination of running and walking - if it is your first triathlon, don't let the fact that you might have to walk some of it keep you from doing the race!