Running is one of the principle foundations of multisport training. In the triathlon world, it’s the final element of the race and usually the most demanding because you just completed the swim and bike portions and are fatigued. There’s an old adage in triathlon that says you can’t win the race based on the swim or bike but you can lose it on the run.
Its importance and physiological benefits are critical to the improvement and enjoyment of our active lives. To many folks, running brings back those painful memories of high school gym coaches hollering at you to “Pick up the pace!” or “You’re falling behind!”. I was one of those students and vividly remember those times where I dreaded and even avoided having to run. As I started to approach middle age and the pounds started to increase, I had one of those uh-oh moments that most of us have where you say to yourself: I am SO out of shape..do something!
For those of us just starting to run, there are immediate problems. First, you feel so crappy that you can’t possibly run around the block let alone to the END of the block. Relax, everyone feels the same way when they’re just starting out. The biggest step is just getting off the couch, strapping on those shoes and heading out the door. Later on, I’ll cover some techniques that you can employ which will make the transition from sloth to runner much, much easier. Assuming that you have the proper running attire such as shorts, shirt and possibly a hat, you’re ready. Let’s Go!
Make sure that your stomach and lower intestinal tract is not filled with that afternoon’s lunch or else you’ll be begging the local 7-Eleven clerk to use their bathroom. Even worse, you’ll be frantically looking for a tree or bush to hide behind so you can take care of business. This common affliction has a name and is referred to in the runner’s community as Runner’s Trots. My cure for this is to avoid heavy meals prior to the run. When I say prior, I mean 10-12 hours prior because that’s how long it takes for food you’ve ingested to move through your system. What’s really important is the fact that you’re topped off your muscle glycogen stores. You can eat afterwards if you’re hungry. Looking for a pre race meal? Have a banana or a small bowl of oatmeal. Drink a big glass of water too. That should top you off and give you the energy to finish your run.
Running is the most aerobically demanding aspect of multisport and is one of the quickest ways to get in shape fast. A typical week for me involves usually 4 or 5 runs however many folks have time constraints and can’t train as frequently. Here’s what I normally do and keep in mind that I incorporate this into my bike and swim training.
- 1-2 maintenance runs (1 hour)
- 1 brick run off the bike (15-20 minutes)
- 1 force workout consisting of hills or track repeats (1 hour)
- 1 long run (1.5 – 2 hours)
Here’s some posts that I’ve done that are related to Running.
Base Training (September 24, 2010): Here, I outline my basic plan for my October through January aerobic base training program. This is a very basic, no-frills outline which works for me personally and covers the use of a heart rate monitor to monitor my optimal heat rate zone.
Good running technique: I post a video that I found on You Tube which I feels offers the easiest to understand visual example of what you need to be consious of when you run.
.How to prevent chafing from running: Tired of fiery hot, raw chafing on your thighs, armpits and elsewhere when you run? Lube yourself up with this stuff and you’ll feel better!