How to Run in an Ironman Triathlon

"The running portion of an Ironman is where you really find out what you're made of," says Kim Hunter, triathlete and television broadcaster. "You have to have adequate training to get yourself through the rough spots, physically and mentally."

Instructions

Difficulty: Challenging

Things You’ll Need:

• Cleated Bicycle Shoes
• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Swimsuits
• Running Watches
• Swimmer's Watches
• Bicycle Clothing
• Bicycle Gear Bags
• Bicycle Helmets
• Running/sports Drinks
• Swimming Goggles
• Road Children's Bicycles

1. Get the right equipment - a good pair of shoes and socks - and consider lace locks to avoid having to tie your shoes.
2. Run at least three days a week. At least one of those days, run (at least 30 minutes) following a bike ride.
3. Run up to three hours maximum during your six-week buildup. If you want to run longer for confidence, run twice in one day.
4. Run between two to three hours once a week, during your six-week buildup.
5. Consider doing speedwork one day a week. Long intervals are good - for example, 1/2 mile to one mile, six to eight repeats.
6. Learn to drink and eat during a run - for example, electrolyte drinks and energy bars or gel.
7. Try some races for practice. A half-marathon is a good distance.
8. Be careful not to overdo it. Running is the area with the greatest potential injury risk.
9. Be prepared to run 30 to 60 minutes slower than your marathon time, if you are shifting to triathlons.
10. Consider walking at the water stops in an Ironman. You may have vowed not to walk, but it helps the legs to last, and is especially good for recovery after the bike segment.

Tips & Warnings

• Remember, the Ironman Championships in Hawaii require a qualifying standard, which can be met at one of the 14 other annual Ironman-length events held worldwide.
• Contact a local running team, or go to a running specialty store, for a schedule of races or training groups.
• Practice with a group for camaraderie and to push yourself.
• Allow six weeks for the bulk of your most intense training.
• Cut back in training (taper) two to three weeks before the event.
• Consider consulting an experienced triathlon coach.
• Read up on the event, and speak to experienced triathletes.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.