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Triathlon in a nutshell, Part V: Run!

by Christa on June 25, 2013

in In a Nutshell,Triathlon

I’m no expert, but I’ve survived a few triathlons ;) Some helpful info for beginners…

Check out Part I, Part II, Part III, and Part IV for more info!

Now to the FINAL leg (no pun intended) – THE RUN!

The good news is that your legs know how to run and/or walk. You’re not going to get punched by someone else like in the swim (unless a competitor is feeling particularly feisty on their run I guess), you’re not going to crash (unless you are being particularly clumsy), and you just have to make it through the last part to officially call yourself a triathlete!

The easiest way to train for the way your legs will feel getting off the bike (hint: like jelly) is, well, practicing running off the bike. We call these brick workouts – Bike Run In Combination, K? Just kidding, there are a lot of different theories of why they’re called bricks but a brick can be any combination – a swim/run, swim/bike, bike/run. The most common is the bike/run.

A good brick workout for a sprint tri would be something like a 5 mile bike, 1 mile run – repeat 3 or 4 times. The Memorial Picnic Loop is a great place to do this, Houston peeps! For an Olympic, it would be longer distance – maybe 8 mile bike, 2 mile run – repeat 2 or 3 times.

If you’re starting from square one, you’ll want to first get your running shoes (make sure to get fitted at a running store) and practice proper running form. Check out the graphics below (click to zoom in).



There’s not too much to be said about making it through the run except familiarize yourself in general with the course and keep moving. If the distance seems unmanageable after that swimming and biking, do intervals – 3 minutes running, 1 minute walking or whatever your body can handle! Your legs will get used to it – and make sure you run for the photographers ;)

Baby Gins and I are fakin’ it til we make it to the finish line at Oceanside 70.3!

Oceanside Run

So close to the finish line. But we do have two more posts coming – TRAINING AND RACE GEAR and NUTRITION.

AND – Amy D finished her first triathlon!! Stay tuned for the race recap!

{ 2 comments… read them below or add one }

Blyn July 13, 2013 at 9:20 pm

Thx for the triathlon posts! I’m a marathoner but will be doing my first sprint triathlon next month. I’m excited! I appreciate reading your advice that you’ve shared!


Christa July 16, 2013 at 7:51 am

Good luck on your triathlon, Blyn!! You will have a blast :)


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