Many of us simply don’t run well and as we get older it does get harder to complete the run section. Below are 7 tips I have used to get me across the finish line and still look respectable!
Running can be hard for us, especially if we are non-runners, older and let’s face it a little heavier from living the good life. If this describes you then you have already contemplated not wanting to damage your knees and hips by weeks of training which is a very important consideration for the older first-time triathlete. However, do not be put off from entering your first triathlon. Below are seven strategies to finish the race with style. All of them tried and tested and approved.
Strategies for Competing in a Sprint Triathlon for the Non-Runner.
1. Smile: This is simply good advice for any part of the race regardless of ability. When you smile your body produces endorphins which will not only energize you but will also make you feel good. The smile is a freebie and it will definitely help. World Iron man Champ; Chrissie Wellington is known for smiling from start to finish and attributes part of her success to smiling. Additionally, smiling tells everyone “You Own Your Own Race” and that is what it is all about. As the saying goes, ““Smile and the world smiles with you, cry and you cry alone.” Next time you start training, practice the smile until it is second nature. Smiling while trying to run-up hills that is still work in progress for me. 😊
2. Walk: It’s your race, walk when you need to. If this is your first triathlon, I can assure you, you will not be walking alone. For a sprint triathlon walking means you would complete the 5k run section is 45-60 minutes, depending on your average walking speed. Since its only 5k, then one can assume that with a steady pace of 3.5 miles per hour, you will finish the 3.1 miles in 53 minutes. If one can walk at a pace of 4 mph then one can finish in 46.5 mins. Admittedly not great, but not awful either and you will cross the finish line. There will always be next year for you to beat your personal best. From my experience many of the walkers get more applause and encouragement for their bravery and persistence as they get nearer the finish line. Do not be put off from competing in your first triathlon simply because you may need to walk the distance. Let’s face it, you already did the swim and bike part. If the tank is close to empty, Walk -Smile-Own it! Personally, I always save just enough in my tank to sprint the last 100 yards to the finish line. At least the photos show me running!
3. Run-Walk-Run: This can be a very effective method for the novice runner, if you can run for 5 minutes and walk for 2 minutes you can end with an improved time. For example, if one runs 5 mph for 5 minutes followed by a 2-minute walk at 3.5 mph the average speed will be around 4.5 mph which will give a run time down to just under 41 minutes. This is a very common strategy as well and does allow you to assume the running pose as your cross the finish line. The run-walk-run methodology was popularized by Olympian and running coach Jeff Galloway. While it may be associated with beginners, it is well known strategy for marathon runners. The reason the method works well is that walking and running use different muscle groups and the walking section allows the legs to recover. I am not just a novice runner, I border on being a non-runner. I have found this method to be very effective and it does reduce the impact on the knees, hips and lower back.
4. Running Shoes: Running or walking, it does not matter, get some running shoes and practice in them. This is simply the right thing to do! The run portion may be hard enough for some of us so there is no reason to make it harder than it needs to be. Good running shoes (even if you walk in them) will help reduce discomfort in the lower back, knees and hips. This is also one of the areas that one should not skimp on. Good running shoes are worth every penny.
5. Practice the course: There is no substitute for practicing on the actual course, familiarity with the course will allows one to set a base line time during practice runs. Knowing where to cross the road, and the location of bumps and potholes etc. is extremely helpful during in the race. Training on the course is also a great confidence builder for the first-time triathlete. If you know you completed it in training, you know you can finish it in the real race. I look for landmarks on the route, so I am able to pace myself and know how much time is left before getting to the finish line. This often allows me to try and push a little harder in the actual race.
6. Hill Repeats: Bored with running as part of your training? Try short hill-repeats. Simply find a manageable hill that you can safely run or walk up and once at the top walk down again. Do this 5-10 times and this workout will not only make the run portion of the race seem easier, it is an excellent cardiovascular exercise which will help with the cycle and swim portions of the race. Hills use different leg muscles that must be trained as well. On hill repeats I advise walking down the hill, running downhill might seem like fun with the gravity assist, but this can be hard on the knees. If one does want to practice running downhill, then I would recommend smaller strides to reduce pressure on the knees. If running up hills is not your thing then performing hill repeats while walking instead of running is still great exercise.
7. Weight: Yes, most of us carry the weight of good living around our middle and I don’t really need to say it, but losing weight will improve every aspect of the race. Every pound shed helps, not only does one have more energy with less weight, there will be less pressure on those pressure sensitive areas of knees, hips and lower back.
Summary
Smile, Wave, Own-it and Walk if you must. There is nothing more enjoyable than seeing that finish line 100 yards away and knowing that you are about to make it happen. My own personal experience with this was more amazement than anything else. I trained hard (for being a non-athlete and in my 60’s) and my goal was not to get a medal but simply to compete and finish even if it meant being last. Within seconds of crossing the finish line, all the doubt I had had about whether I could do this vanished and I was already thinking about my next race.
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