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

"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."

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Swimsuits
• CO2 Cartridges
• Aerobars
• Bike Pumps
• Spare Bike Tire Inner Tubes
• Sports Bars
• Sports Gels
• Swimming Caps
• Swimming Goggles
• Wet Suits
• Road Children's Bicycles
• Swimsuits

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

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

4. Run at least two or three days per week.

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

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

7. Practice your race pace in training.

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

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

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. 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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