Triathlon Training Tips for Beginners - Training for the Run

By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
The run is the final section of your triathlon race. Once you have reached the run leg in your triathlon you know that the end is in sight.
There are 2 main focuses for your run training: Firstly, you need to improve your running distance; and secondly you need to learn how to run with tired legs, as you will have just completed the bike leg.
Improving your running distance needs to be your first and primary focus. If you are new to running or you do not have a strong running background, than this process will take, so be patient with yourself. Running is very gruelling on your body as your legs have to take the impact of your feet hit the pavement stride after stride. Running can often be named as the cause of many injuries. In my opinion, it is not so much the running that causes the injury, it is a number of other factors, such as body mechanics (technique), how quickly you increase your running distance, the type of shoes that you wear, etc.
If you are new to running the best way to start you running training is to simply walk for 20 minutes for the first week (between 2 - 4 times). The following week you combine walking and running. The following weeks you increase the amount of time that you run and you decrease the amount of time that you walk, until eventually you are no longer walking during your 20 minute session. Once you are comfortable running for 20 minutes then you can start to increase your running distances by a small amount each week (no more than 10%)
The book "50 Marathons 50 Days" by Dean Karnazes has a fantastic run training program that I would highly recommend looking at. I have (am still am) using this training program as a guide for my own running.
As I have mentioned in previous articles, on swimming and cycling, you want to build your running to a distance that is approximately 10% more than your actual race distance.
Our second focus for your run training is to train when your legs are already tired. This is often achieved with "brick" sessions, although training with tired legs can be achieved other ways too.
A "brick" session in this instance is a bike ride followed by run session. The run does not need to be long, you simply want to get used to the feeling of tired legs and to getting into a running rhythm after being on the bike. (NOTE: A great way to tire your legs is to do a series of hill climbs on your bike.)
Incorporating a "brick" session such as this will greatly improve your stamina, improve your leg strength and it will train your muscles to work after being on the bike. This will also assist you with the bike to run transition, which many triathletes say is the most challenging transition of the race.
As with any part of the triathlon, preparation is the key. If you are prepared and have trained then you will be aware of the challenges that may occur and hoe to handle them.
In life and in triathlon, it is not so much the challenges that we face (and there will be many), it is how we manage those challenges and keep pushing forward.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
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Article Source: [http://EzineArticles.com/?Triathlon-Training-Tips-for-Beginners---Training-for-the-Run&id=6561596] Triathlon Training Tips for Beginners - Training for the Run