In this article, we are going through the most common mistakes that beginner triathletes make when it comes to running.
Quite often it will be to your detriment what a lot of these things are going to do. You may run, but you may not get any faster. It will help you to get faster and stay free of injury.
As you start to run as a new triathlete, running is, I would say it is hard. I did not notice how hard it is to swim, bike and run.
Here are the things that new triathletes don’t do to make their running experience much more comfortable.
Not feeling the right balance
The first one is that triathletes often don’t run enough. What is enough? Twice per week is enough for a brand-new triathlete, and that can probably last for about four, five years, even more, your entire triathlon career.
Why twice a week? Because you need to do two different things in your run. Number one, you need to go long. You need to build up the endurance, the muscular stamina to go for hours and hours on end. Make sure that you can complete the distance, and you need to stimulate the ability to go fast.
Now often what triathletes will do when they start getting into the sport is, they go and run. So, it ends up not being a very long run or a swift run.
They’re just running for the sake of it. What you need to have is a purpose and the two objectives that you need to have when you start run training as a triathlete is going long and going fast.
Not Running the right distance
The second issue relates to the first one. It is when you go for that long run, and it is not running long enough. Most triathletes run for about four or five kilometers for a sprint or eight to ten kilometers for an Olympic distance race without knowing that they need to do an over distance run.
You need to run longer than you are going to run in the race because you will get a lot of load in your legs from biking and at a race pace. So, you are about to exhaust yourself quite a bit more than when you go out for that new run. You need to challenge yourself a little bit more than when you go out from that run. But how long is enough?
Well, for a sprint, you need to build up to about seven to eight kilometers run. While in an Olympic race, it should be somewhere between about thirteen to fifteen kilometer.
A half Ironman is somewhere between about twenty-one and twenty-three kilometers, and for a full Ironman, you don’t need to run the entire distance. Instead, you should run for the total length of time that you anticipate running during your race. Split over two runs within 36 hours. It is called a split run. What does it mean? A split run is when you do a two two-hour run in a different time frame. It is to get a fresh and nice run even if you feel tired and exhausted during those 36 hours.
Running too hard
Now, the next thing that beginner triathletes get incorrect with their run is when they run long, they often run too hard they forget that they are just a beginner in triathlon.
Little did they know that these long runs are meant to be long, very aerobic, very talking kind of pace, and not challenging.
Why do we not do challenges? Because it takes too much out of our body. Going long takes a lot in our system, but then all of a sudden when we start going fast and long, it is exponentially harder on our nervous system, and it ends up beating us up more than we need to.
Let long be long, but you don’t always have to be going long and fast. The fast will come later, so keep those long runs smooth, very easy. That’s okay.
Not able to build up speed properly
So, where does the speed coming from? Well, that’s the fourth thing that new triathletes get wrong when they start running a lot. It’s when they run fast on the second week, but they don’t run as fast as possible; they run as to how slow they should be. So, when you do that second run of the week, then you can run faster than the new triathletes.
Sprint athletes try to push it a little bit. They do it for about four to five kilometers run. While the Olympic athletes tend to run for eight to ten kilometers. However, what we aim for is one long run, a speedy one. When we do that quick run, it will be short, but it’s going to be fast.
You should set a 15-minute run on a field with the absolute max effort of wind sprints once a week. You should set a goal or time frame for your race so that you can base it from there and see how you are going so far. You’ll never know that what we thought a 15-minute run will only be 10 minutes if you do it strictly.
Running a lot faster stimulates our muscles. So, when we run fast, we should run fast to remind our muscles that we can do it that fast. But how do you make sure you can do it without getting any injuries? That is where the final stage comes in.
Interchanging walking and running
The final thing new triathletes get wrong when it comes to running is they go and run.
Most triathletes are desk workers, or we sit too much at home or in the office, and the car. So, there’s a lot of sitting which hunches us over which makes our body structure not fit for running.
Most people are not aware of the proper outfit for running, so they go and grab a pair of shoes even if that has a big bulky heel, so they start running with terrible form. But what they need to do is to make sure that running isn’t hard for them.
If you feel like being an athlete for the first five minutes is hard, then this is not for you. No athlete is best overnight.
They put their full potential in the sport they chose and work hard for it. Same with running, you can’t have it done quickly in a snap.
You need patience and effort to achieve the goal you wanted to make. You need to develop the ability to run fast while running smoothly.
The first thing one can do is to run twice a week. One long, and one fast. It should build up to be longer than the distance they are going to race.
Remember, if you run long, run effortlessly; and when you run fast, it should be swift. Start looking a little bit with your technique and with that, work on that method to get a structured workout for your triathlon event.