Running (and triathlon) is a sport that requires a lot of endurance. When participating in a triathlon, it is important to have the right dosage of swimming, cycling and running. It is essential to tackle each discipline with proper technique and preparation. You don't want to be stranded while running or have insufficient energy left to run your targeted time.
The dosage of swimming, cycling and running during a triathlon is important to achieve a balanced performance. It is wise to train for the right ratio of these three disciplines so that on race day you know what to expect. It is also important to know when to increase your speed or slow down, to get the best out of yourself. After all, everyone has "hit the wall" or "met the man with the hammer" before. Even if you feel you can go faster, check whether that is the best choice for the rest of the race. Wearables or measuring devices can help by giving an indication of your effort, such as a heart rate monitor or wattage meter.
Stamina is key to completing your running test.... To improve your endurance, it is important to train regularly and give your body time to recover. In addition, it is essential to eat and drink enough during workouts and races to give your body the energy and hydration it needs.
In addition, running technique is an issue to tackle; good running technique can help reduce injuries during training and improve your speed and endurance. It is important to learn how to assume proper posture and learn to control your body in the right way so that you can run efficiently and smoothly. There are many forms of exercises for this. Best consult a physio, who will screen you and indicate which exercises are best for you personally.
Finally, nutrition is important for both running and triathlon. It is important to eat and drink enough before you begin training or competing, and to get adequate energy and hydration during the activity. Taking in too much fluid during your run can cause stomach discomfort ("sloshing") due to the nature of the movement (jerking), in which case opt not to drink large amounts at once, but rather regular smaller sips. Against stomach sloshing, it may also help to take an isotonic sports drink instead of water. An isotonic sports drink is better absorbed faster than water alone. If you can't get much fluid, it's best to take a gel on top to get enough sugars. Solid food is often difficult, given the more intense nature of the exercise (cf. cycling) and more difficult digestion process.
Good nutrition can help improve your performance and reduce fatigue and injury. In general, make sure you have plenty of variety in your diet and supplement as needed. For example, after a more intense or longer running workout, it's best to take a recovery shake to make sure you get the nutrients you need. Especially if you can't have a proper meal within a few hours.
In conclusion, running requires a lot of endurance and proper technique and preparation. It is important to have the right dosage of swimming, biking and running in the triathlon and to eat and drink enough to give your body the energy and hydration it needs.
In your preparation, key in particular to your endurance (basic endurance) and technique. Complement this afterwards with more intense training, applied to your race pace. Try to do 80% of your training in the slow endurance zone.
Here are some examples of running training after building endurance and focused on applying race pace for a half triathlon;
Goal; speed and technique early preparations
Warm-up with dynamic exercises
5*1000m; 800m race pace -200m faster r=3min
5*200m: 5sec faster than your race pace while maintaining technique r=2min
3km run slowly
Goal; endurance across different paces
1h walk-through with regular change of pace and surface.
Goal; progressive feel acceleration to race pace
3x15min build up from endurance pace to 5 min race pace rest=5min
10min walk out
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