Triathlon: Let’s Talk Running – We’ll start with the most basic of the 3 sports: running. We start with running because all you need to get started is a pair of running shoes or sneakers. Your goal should be to finish a 5K run (3.1 miles). There are 5K races almost every weekend throughout the year, though most are in the wintertime in South Florida. To find a race try searching online.
If you are just starting out and haven’t run since high school, you should start short and work your way up to longer distances. You can start with as little as a ¼ mile. You should also start with run/walk intervals. Doing run/walk intervals is a great training tool and you can even use it when you run your first 5K. Start by running (jogging) for 1 minute, then walking for 3 minutes. Over time increase your running time and decrease your walking time: 2 minutes of running then 3 minutes of walking, 2:2, 3:2, 2:1, 3:1, 4:1, 5:1.
Running is a high-impact sport, so unless you are a serious runner, you should only run every other day. This allows your joints to recover from the pounding. If you are feeling good, you can start your bike training on those alternate days. Read down a few paragraphs for info on the bike training.
Once you’ve got your run training distance up to 3 miles, then you are ready to do a 5K, regardless of where your intervals are at.
Once you’ve done a 5K, your next goal is to do a Duathlon. What is a duathlon? It is similar to a Triathlon, but replaces the ¼ mile swim with a 1 mile run, usually. Instead of swim-bike-run, you will run-bike-run.