How to train for the tri run

The running leg of a triathlon can be as daunting – if not more – as the swimming leg even for seasoned runners. For the beginner runner, the thought of getting off the bike and running 5-10km on jelly-legs can be almost enough to avoid the triathlon altogether. But it doesn’t have to; with a really good training programme you can run for the finish line with confidence. Biokineticist Ceejae Miller from Cape Town and Embark Tri coach David Sullivan have some tips to get you to the end.

If you’re a seasoned runner, continue with your regular running schedule while you build up your other disciplines. Ideally, add about 10% distance one week, and 10% speed the next, says Miller.

However, beginner runners should be aware of how jarring running can be on the leg muscles and joints. For this reason, it’s best to start off very slowly and to run only twice a week to avoid overuse injuries and to ensure a good chance for recovery. Cycling training and even swimming training can help strengthen your body to prevent injuries and increase fitness, but running should be approached with particular care.

Miller also recommends focusing on one type of running training at a time, if you have the time to do so. For instance, spend one training session focusing on hill climbing, then two days later doing a speed work or interval training session. Sullivan recommends that when you feel confident enough, add a long easy run to your weekly schedule. This is because, says Sullivan, deciding what the goal is for that session will prevent you from running too hard in the session.

For an absolute beginner runner, the treadmill is not a bad place to start training. Although the conditions on the treadmill don’t mimic road running very well, working on your gait (how you run, where you place your feet, etc.) and pace using the treadmill can help you run more efficiently on the road. Additionally, Sullivan says that safety and comfort are important. “If it’s unsafe to run alone outside or the weather does not allow for it, the treadmill is a great place to ensure that you don’t skip your workout,” he says.

For absolute beginner runners, visiting a biokineticist to assess your running style and help you correct any technical issues can prevent problems in future. Preventing injuries is important, especially if you intend to continue triathlon. If you experience any ankle, knee, or hip aches and pains, go visit a physical therapist or a biokineticist to treat them to ensure the longevity of your running career.

Miller’s golden rule of triathlon training, most pertinent to running, is not to play catch up. “If you miss a session due to work commitments or ill health, do not try to double up sessions to fit in missed sessions,” she says. “Rather just make sure you don’t miss a session,” as doubling up can overstress your body and cause overuse injuries and strains which will put you back further than missing a single session. Similarly, STeve – ‘T’ for triathlon – Attwell, head coach of Embark, says the golden rule for triathlon training is ‘eat-train-rest-repeat.’

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