PURE PERFORMANCE | RUN
7 RUNNING TIPS
F O R N E W T R I AT H L E T E S
B Y M AT T DY M O N D
I
have been involved with triathlons since
1984 and have been coaching for the last
12 years, firstly as a novice coach through
to now as a professional coach running
the 226Multisport Team in Sydney.
Over the years I have heard and seen
some simple mistakes by new triathletes
and runners, so I have put together seven
tips that could make a difference to your
next race or training session.
1. Choosing the right equipment
Choosing the correct shoes is essential to
how you’re going to train. Shoes come in
all shapes, sizes an d colours now so it’s
important to get a good fitting shoe with
support in the right places where you need
it. Most running shoe suppliers have the
means of filming you walk or jog in the
shoe. This will help them recommend a shoe
that suits your running gait. Triathletes tend
to train with elastic stretch laces in their
regular shoes, and these are great for race
day but allow for lots of foot movement
during training - so stay with normal laces
for training.
2. Warming up and down
Warming up before a session is critical as
this helps let the body know it is about to
undergo some stress, and it helps get your
heart rate up slowly. It is good to make
the warm up approximately 1.2-1.5km
40 | MULTISPORT MAGAZINE
with adequate stretching afterwards.
Don’t stretch unless you have warmed up
sufficiently.
Warming down is the same at the end of
a run and this can be a jog, slowing down
into a walk.
3. Consistent running
Consistency means running the same
sessions each week. After three to four
weeks you will benefit greatly in fitness
and endurance. Lots of runners take on too
much, their programs get too complicated
and they start missing days. A basic run
program from a qualified coach can help
the athlete stay consistent in training. This
will build your base fitness.
4. Running too fast
All beginners and novice runners should be
able to gauge if they’re running too fast; the
easiest way is to see if you can talk whilst
running - if you can’t, slow up until you can
speak sentences. The last thing you will want
to do is be gasping for breath 1km into an
8km run with you friends. That would be
way out of your comfort zone.
5. Increasing distance
One of the best ways of increasing your
weekly running distance is by adding an
extra two kilometres per week to your
program. This can be done either as a run,
jog or even walk. After a few weeks, your
distance will grow very quickly. Gradually
lifting your kilometres will minimise the risk
of injury.
6. Keeping motivated
To keep motivated I suggest you set smaller
goals like a 2-3km time trial, and set some
times. When building for a race these can
be repeated every few weeks so you can
observe your progress, which will keep you
motivated.
7. Terrain
As you progress with your running you will
soon get bored with the same old runs,
so my advice is to change the runs weekly
as new scenery is like a holiday. You may
choose to run some new trails as these are
fun and keep your mind active for the entire
run, and it’s also less impact on your body
so will reduce injury.
I hope the tips will be handy for you and
help you enjoy your running and triathlons.