How To Run A Triathlon

Figuring out how to run a triathlon is one of the most physically demanding activities a person can undertake. To be successful, a disciplined approach to training is required as well the determination to persevere through many miles of challenging terrain.

To run a triathlon you will need:

• Running shoes
• A swim suit
• Swim goggles
• A speed bicycle with helmet
• A training stopwatch

1. Increase your running endurance. Running distances in a triathlon are often as far as six miles. If you are unable to keep a comfortable pace for a few miles, continue practicing until you have reached a pace of eight minutes per mile or better. Do not practice on a treadmill! A triathlon often involves running through unpredictable elevations and changing terrain and constantly changing weather; a treadmill will not serve as effective training for these unpredictable elements.
2. Develop your swimming freestyle stroke. Practice in a lake or ocean where the elements are not in your favor. Gradually increase the distance you swim and wear a waterproof sports watch to time yourself.
   
3. Gradually begin transitioning between swimming and running. This will allow your body to adapt between the changes. Add free weight training to increase strength and endurance through swimming.
4. Practice cycling long distances. Cycling will require very developed hamstring muscles, so focus on free weight training for your legs and entire torso to handle the stress involved. Remember to change your terrain and incline levels just as in running—you must be ready for all the elements. As your legs strengthen, work on pedaling in lower gears and increasing traction.
5. Combine all three elements. Once you have sufficiently mastered all three disciplines, begin practicing on transitioning between each to increase your agility and endurance. Often times the transition between disciplines will be physically strenuous on the body. Continue to practice until your transitions are fluid and accomplished without great exertion. The key to a successful triathlon is to pace your energy consumption throughout to ensure a successful and enjoyable run.