How to Train for Running in Your First Short-Course Triathlon

"Even the best runners can have a tough time in a triathlon if they haven't paced themselves in the swim and the bike phases," says Kim Hunter, triathlete and television broadcaster. "It takes a lot of endurance and patience."

Things You'll Need

  • Swimsuits
  • CO2 Cartridges
  • Aerobars
  • Bike Pumps
  • Spare Bike Tire Inner Tubes
  • Sports Bars
  • Sports Gels
  • Swimming Caps
  • Swimming Goggles
  • Wet Suits
  • Road Children's Bicycles
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Instructions

    • 1

      Allow six weeks for the bulk of your most intense training.

    • 2

      Make sure you have comfortable running shoes. Consider getting lace locks so you don't have to tie your shoes in the transition.

    • 3

      Allow two to three months of running if you are in shape; allow six months if you are out of shape.

    • 4

      Run at least two or three days per week.

    • 5

      Duplicate the race course in training: if it's hilly, for example, run hills in training.

    • 6

      Be able to cover the distance of the triathlon running segment.

    • 7

      Practice your race pace in training.

    • 8

      Practice running following a bike workout, to duplicate the effort you'll experience in the triathlon.

    • 9

      Be sure to practice running in the clothing you will wear for the race, to make sure nothing causes chafing.

    • 10

      Take care not to overdo it. A lot of runners come into a triathlon wanting to run five or six days a week, with the addition of other training.

    • 11

      Cut back in training the week before the event.