Triathlon Run Training for Beginners

Unfortunately, a lot of non-runners just starting triathlons lack knowledge of the basics of running and, because of this, run themselves into a brick wall.

One of the first things you have to do, if you are new to running, is to understand the fundamentals – from equipment, to training, to safety concerns. So let’s take a look at some beginners’ dos and don’ts:

Do run in decent running shoes

It may be basic, yet you could still probably observe novice runners wearing basketball high-tops, circling the one-hundreth-of-a-mile indoor running track in health clubs. Become an educated consumer.



First, accept that you must have a running shoe – your tennis or aerobics shoe is not made for the high-impact and stable rear foot control that you’ll need. Then, try to find the kind of running shoe that’s most effective for you.

Don’t run with earphones

Having to run while listening to your favorite music may be enjoyable, however it may not be a good idea for safety reasons. It’s alright to use your headphones if you are treadmill running at home, or in the health club. However, when outdoors, you may not hear approaching traffic, cyclists, dogs, as well as other dangers on the road.

Do wear comfortable running clothes

Wear something breathable. The body has a built-in air conditioning system known as sweating. Help your body do the work it has been designed for by wearing light shorts, singlets (sleeveless T-shirts), and socks designed to wick sweat away from your body.



The wetter your feet, the much more likely you will experience friction-related injuries such as blisters and black toes. It’s also a good idea to wear light-colored running clothes that do not absorb heat.

Don’t be afraid to walk

If you’ve never run before, the best way to start is to run for a couple of minutes at time, and then walk, and then run again as your current fitness permits. There’s no reason to feel ashamed about it, since everyone started out by doing this. Even seasoned runners who are training for a marathon include walking breaks during long runs to enable their legs to recover.

Do stick to the rules of the road

Just like drivers and cyclists, runners have their own rules of the road. Novices often disobey these rules at the expense of their own safety. The best possible scenario would be to avoid running near or around traffic.

But when you’re forced to hit the roadways, use common sense-run against traffic, not with it. The explanation is simple. You can’t see what exactly is going on behind you when you run with traffic. If a car is weaving all over the road behind you, you’ve got no chance to react.

Don’t run in dark, isolated areas

We may not wish to think of crime when we run, but it is a reality, so for that reason we have to take safety measures. We’ve all heard the horror stories, and instead of becoming one of them, it’s best to follow running routes which do not put you in danger. After the sun goes down, avoid secluded parks or trails that may prove dangerous, especially if you live in a high-crime area.

Criminals utilize the cover of dark and seclusion to set their traps, and you shouldn’t be the mouse. So run in well-lit, populated areas. If you cannot avoid a dark stretch or secluded area, at least have your wits about you and try to foresee any possible surprises.

Pace your swim and bike

An effective way to avoid the tired triathlon shuffle is by appropriate pacing through the swim and the bike ride. Setting a maniacal pace through the swim and the bike ride is a typical error of the first-time triathlete, especially one who has achieved a certain degree of competency (and arrogance) with swimming and biking (remember this during your next triathlon race).

Good luck!


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