Running

Running is the most accessible of all the triathlon sports. You can do it pretty much anytime and anywhere.

But because it is also the highest impact of the three sports, you need to take care. I can’t stress enough the need for a good pair of running shoes. Go to a proper shoe store and try on as many different brands and models as you can. Find the shoe that is right for you. And while they can be a bit expensive, think about it as an investment in your health, which it is.

If you are just starting out, breathing can be an issue. Like swimming, getting your breathing right when you run is important. While you don’t have the issue with your head being underwater and unable to breath, to run any distance, you need to learn to control your breathing. You can’t run very far if you are out of breath.

The standard line is that you should be able to carry on a conversation when you run. If you feel like you are always gasping for air, slow it down a little.

Chances are you may be a bit sore for a little while if you haven’t done much running. Stretching will help reduce some of the soreness and if it is just from lack of use, it will go away. But if at any time during or after a run you feel pain or are concerned that something is not right, listen to your body and stop. Go to your doctor, a goods sports physio, osteopath, whatever and get it checked out.

If you haven't run for a while, try the Walk / Run Program below.

Walk/ Run Program

Start out by walking 20 – 30 minutes, 3 times a week, and spread it throughout the week. Begin and end each session with a 5 minute brisk walk. After your 5 minute warm up walk, do some dynamic leg stretches, and then slot in each weeks session as outlined below.

Week 1 - 5 minute brisk walk and stretch. Start session by walking for 1 minute, then jogging at a very relaxed pace for 1 minute. Remember, you shouldn’t be out of breath when you jog, you should be able to talk without feeling like you are gasping for air. Repeat this 10 times. Do a 5 minute cool down walk.

Week 2 - 5 minute brisk walk and stretch. Walk 1 minute, then jog for 2 minutes. Repeat 6 -7 times. Do a 5 minute cool down walk.

Week 3 - 5 minute brisk walk and stretch. Walk 1 minute, then jog for 3 minutes. Repeat 5 - 6 times. Do a 5 minute cool down walk.

Week 4 - 5 minute brisk walk and stretch. Walk 1 minute, then jog for 4 minutes. Repeat 4 - 5 times. Do a 5 minute cool down walk.

Week 5 - 5 minute brisk walk and stretch. Walk 1 minute, then jog for 5 minutes. Repeat 3 - 4 times. Do a 5 minute cool down walk.

Keep extending your jogging time and reducing your walking time until you are running non-stop for 20 minutes.