Bike riding and swimming are disciplines I can do, but running is not. What is the best way to start my run training?
As with any new activity, you need to develop this skill slowly. First you need to build a base by gradually increasing how much you run in a week. Then you can focus on speed or intensity. Make sure you don't worry about speed work while increasing your overall mileage. I believe that the best way to start running if you are completely new to the sport and avoid overuse injuries, such as stress fractures, is through the walk/run method. Start by walking for a certain amount of time. That time varies based on your current activity & fitness level. Then start jogging for 5 minutes during that walk. The next step is to alternate between walking & running and increasing the overall amount of time that you are running gradually over time until you can run, non-stop, for your desired distance.
As running would seem to be the less technical and complicated of the three, it is very important to start out correctly running. First, the proper shoes are imperative. Getting them from someone who can evaluate your techincal running form (pronator, supinator, etc) is also imperative. Go to a running shoe store and have them look at you run/walk, then you are on your way to start. Running should be done very gradually and no increases (whether weekly or for one workout) should increase by more than 10-15% of that previous run or weekly total. Get a coach, if you really want to do it right!
Firdt start walking breathing and keep your posture straight normal steps for 10 min then start running slow for 10 min try to feel your breathing then check your feet normal steps and hands forward, you also can train at an arc trainer machine from cybex to get the feeling, your body will adapt in time, do this at least 3 times a week minimun 30 min and increase 10% each week. Good luck Ironsam
If running is not a discipline you can do I recommend walking. Build up your volume slowly as to avoid an over-use injury. In time as you improve your fitness you'll be able to move into a shuffle, a jog, then running over time. You may want to consider getting a fitness assessment done (VO2 test/ metabolic profile)so you'll know the appropriate intensities to train for your recovery, base, endurance , LT sessions. Your fitness professional can provide you the ideal intensity to improve your base and anaerobic threshold. In short, get the most out of your workouts as well as track your improvements.
First off, you have a big advantage over many first time triathletes because of your athletic base, especially in swimming, which is the most difficult to pick up. The most important thing to understand is that running is an impact activity while swimming and cycling are more fluid. Your body, especially your legs, will take much more of a beating when running as compared to the other two events. With this in mind, it is important to start really slow, both with pace and distance.
Take your time “easing” into running and remember that, as my coach once told me, “walk is not a four letter word.” You should incorporate walking into your run training. Maybe starting out with five minutes of running followed by one minute of walking, three times through. Repeat this workout three times in one week. You can slowly increase distance (or time) each week, but I would recommend no more than 10% increase each week.
Your eventually total volume will depend on your race distance and progress. Give yourself plenty of time to build up to the race. I would recommend a minimum of 10 weeks for a sprint race (5K run) and, obviously, even more for a longer race. Remember to cut back or even stop running if you notice any injury prone pain. Trying to “push through” will only eventually push you back in your progress.
Finally, you may want to look into working with a coach to help with your running form and training plan. Nothing can replace the expertise of a coach who is closely monitoring your progress.
Happy Training!