The dos and don’ts of run training

If you’re new to triathlon and running, you might have some questions about the sport and how to train for your first race. Running seems like it should be pretty simple, right? Shouldn’t you be able to just lace up your shoes, head out the door, and run? It will eventually feel like that as you get used to your training schedule and have to think about it less, but at first, there are some important things you need to consider when planning. Here are a few things to do and to avoid as a runner.

Do get the right shoes

Getting good running shoes is a must if you plan to take triathlon seriously and train often. When you go to a shoe store, you’ll see many shoes that might look good for running, but are actually designed for something else. You need to make sure that you get a running-specific shoe, as these are designed to not only help you run fast, but also protect you from injury after pounding the pavement for kilometres at a time. Getting the right shoe is key to helping your training in the long run.

Don’t run fast all of the time

You want to run fast on race day, so it makes sense that you need to run fast in training. You definitely need to incorporate some speed work into your training schedule, but a mistake many new runners make is running fast for the majority of their workouts. The best way to improve as a runner is to have an 80/20 split in training, with 80 per cent of your runs completed at a slow, easy pace and just 20 per cent of them reserved for fast, hard efforts. It might seem counterintuitive, but running slow in training will help you run fast when it counts.

Do warm up and cool down

You do not want to get injured in training, and the best way to avoid this is by warming up before your hard workouts and cooling down after them. All it takes is 10 to 15 minutes of easy, light running on both ends of your workout (you can also throw in some drills, stretches, or anything else you feel will help) and you will give yourself a great chance to stay healthy and be ready for your next hard run.

Don’t worry about your pace

As triathletes, we obsess over statistics. We want to know exactly how quickly we are going at all times, and while this can be helpful, it isn’t something you should be too concerned about when you’re just getting started in the sport. As a running newbie, you just need to focus on getting used to running long at times and running hard at others.

Do go to the gym 

We know that you already have so much training to do in the pool, on the bike, and on the road, but it’s a good idea to add some gym or at-home strength workouts to your routine. Strength work will help prevent injury and make you a faster runner overall. It might feel tedious in the moment, but it will help you out long term.

Don’t do too much

You can overdo it as a triathlete, and especially on the run. Running is hard on your body, as you are constantly pounding the ground with each stride. Be sure to take rest days. You will probably feel guilty and as though you need to go out and exercise, but shut that voice up and simply relax. You’ll be better off because of it.