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How to Train for Running in Your First Short-Course Triathlon

Contributor
By eHow Contributing Writer
(2 Ratings)

"Even the best runners can have a tough time in a triathlon if they haven't paced themselves in the swim and the bike phases," says Kim Hunter, triathlete and television broadcaster. "It takes a lot of endurance and patience."

From Quick Guide: Training For a Triathlon
Difficulty: Moderately challenging
Instructions

Things You'll Need:

  1. Step 1

    Allow six weeks for the bulk of your most intense training.

  2. Step 2

    Make sure you have comfortable running shoes. Consider getting lace locks so you don't have to tie your shoes in the transition.

  3. Step 3

    Allow two to three months of running if you are in shape; allow six months if you are out of shape.

  4. Step 4

    Run at least two or three days per week.

  5. Step 5

    Duplicate the race course in training: if it's hilly, for example, run hills in training.

  6. Step 6

    Be able to cover the distance of the triathlon running segment.

  7. Step 7

    Practice your race pace in training.

  8. Step 8

    Practice running following a bike workout, to duplicate the effort you'll experience in the triathlon.

  9. Step 9

    Be sure to practice running in the clothing you will wear for the race, to make sure nothing causes chafing.

  10. Step 10

    Take care not to overdo it. A lot of runners come into a triathlon wanting to run five or six days a week, with the addition of other training.

  11. Step 11

    Cut back in training the week before the event.

Tips & Warnings
  • Be sure to stretch after running.
  • Look for a running group or experienced individual to train with.
  • Consult an experienced or professional triathlon coach.
  • Read up on the event, and speak to experienced triathletes.
  • If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.

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