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.