Run to Success

Podcast Version
​(With NotebookLM)

Mastering the 10 Top Challenges for Triathlon Runners. 

Starting your journey as a triathlete with running is an easy choice. It's accessible, and you can begin at any level. Just remember, as Sun Tzu wisely said, "a journey of a thousand miles begins with a single step." However, running also comes with its share of questions and challenges from beginner to advanced. Let's dive into the top 10 challenges faced by triathlon runners and how to conquer them.

1. Finding Motivation to Start Running: Getting motivated to run can be tough, especially if you're not already passionate about it. One effective way to motivate yourself is to run with others – the social pressure can be a great motivator. If you run solo, break your run into smaller sub-goals to experience success along the way. It's normal to lack motivation at times, but remember that starting is the hardest part. Once you're on the road, endorphins will kick in, and the sense of accomplishment after each run will keep you coming back for more.

2. Avoiding GI Issues on the Run: When you are experiencing GI issues during workouts keep a food journal to identify what triggers these problems and avoid those foods. Nausea during runs may be linked to low carb intake, so focus on proper fueling. You can take an Imodium or Pepto Bismol for emergencies. Additionally, allow 30 minutes for your morning routine before running. Reducing fiber and protein intake before long workouts and races can also help minimize GI distress.

​3. Mastering Interval Training: Interval training is crucial for improvement. Regularly perform assessments and trust the guidance from tools like @TriDot to set your intervals optimally. Avoid starting too fast and maintain a stable pace within your training zones. While training with others can be motivating, manage it wisely to prevent overexertion trying to run with better runners.

4. Training for Hills: Before tackling hill training, ensure you have a solid strength training regimen in place. Single leg deadlifts can be a great exercise for runners. When running on hills, adjust your pace based on Grade Adjusted Pace (GAP) – it should be slower than on flat terrain. Consider using a power meter (e.g., STRYD) for more accurate performance feedback. Kenian Hill sets can be excellent for building hill running strength and @coach glenn preferred training.

5. Fueling and Hydrating While Running: Proper fueling during runs is essential for race day success. Plan loops to refuel without carrying everything with you during training. Learning to fuel is crucial, as it enhances your interval performance, leading to better race-day results.

6. Improving Your Run Form: Regularly assess your running form to prevent injuries. Common form mistakes include overstriding, pelvic drop, limited leg extension, and insufficient torso lean. Incorporate leg swings and walking during long runs to maintain form and loosen your hip flexors, glutes, and hamstrings.

7. Finding the Right Shoes and Managing Their Lifespan: Running shoes have a lifespan of 600-1000km, depending on factors like your weight and shoe quality. Consider your running frequency, climate, and terrain when selecting shoes. Transition to new shoes gradually, maintaining a 2-3 week overlap with your old pair.

8. Nailing the Run-Bike Transition: The run-to-bike transition (T2) can be challenging. Incorporate BRICK training into your routine by running for 10-20 minutes after your long bike training. Proper fueling during the bike leg is essential for a successful run.

9. Staying Healthy: Consistency is key in training. Prioritize physical and mental health, including sufficient sleep and recovery. Listen to your body, address cramps, and seek medical advice when needed when feeling needling pain.

10. Breaking Through Running Plateaus: Focus on technique, strength, and polarized training (20% zone 4, 80% zone 2) during the development phase. Avoid training in the middle of the road (zone 3) continuously. Don't rush into hard training without proper build-up. Remember, too many races with recurring tapering or recovery leads to stagnation.

Conclusion: “If at first you don’t succeed, try again” a famous mantra to overcome most challenges. This is not different for the above. One step at a time you will find your running strength and passion to guide you to the ultimate leg of becoming an Ironman.

Rember, it is the daily step which turn into positive habits, patterns and beliefs ingrained in body and mind. Enjoy the journey!
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Reference: TriDot Podcast EP 218 with Elizabeth James and Jeff Raines & Host: Andrew Harley
Listen to it here

Read the other posts, part of a trilogy "Tri to Success"
1. Swim to Success (19/11)
2. Bike to Success (20/12)
3. Run to Success (27/12))​ 

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