Running Check List:T2 - and off running...

So, you've made it out of the water, transitioned to the bike, and now for the run.  What do you really need to run? 


Man has been running since man existed.  Naked and barefoot - running for his survival.  Today we go to the store for our food and get there by car.  Not everyone runs.  But for those of us who do, we understand it's more than getting up in the morning and running bare-assed out the door.  (This is where I would post that nice picture I found on the internet, but let's keep it G rated.)


Not everyone can afford high-tech clothing and footwear and gear... So, what do we need to run, and what do we invest in?


Personally, I wear running shorts from Old Navy (affordable and they look good).  I do have a few nice tech shirts.  As long as it's comfortable and appropriate for the weather, you can get away with a lot here.  But if you can afford the nicer things, you will notice a difference.  If you can't, invest in the important things.


As a woman, I invest in good sports bras.  If you are going to wear 2 or 3 cheap sports bras to keep the girls under control, for the same price invest in a good one.  I personally prefer the  brand Moving Comfort.  They are designed to keep the girls supported and not disrupting your run.


And I invest in good running shoes - every 3 months.  Years ago, I used to wear the Reebok running shoes with the air chambers.  I knew it was time for new shoes when the sole wore through to the air chamber.  It took about 3 months, or 300 or less miles.  You may not realize your shoes are worn out until you start feeling the pain.   Don't wait that long.  This is something you will learn with experience - personal choice of brand and style.  If you can afford more than one pair of running shoes to rotate through the season,  you will also notice other benefits.  The shoes will be less likely to pick up any odors and will last longer since they will get a chance to dry completely between runs.  Keep track of the miles for each pair.  The 300 miles per pair is a good guide.


And now you're in T2 of your triathlon, you have your running shoes.  (This is not the time to wear a  new pair for the first time.) What else could you possibly need, besides your race number?  Let's see:  How about a race belt with your number attached so you can grab it, click it around your waist, and go.  No holes in your shirts , no extra shirt to put on, and it's out of the way.


For your shoes, consider elastic ties or quick laces to make sliding into your shoes a breeze.  Socks - personal choice.  For time, consider running without.  To prevent blisters, wear them, especially if you are not used to going without.


The rest is up to you.  Visor, shades, water, the rest is part of transition.  (A lot of races do not allow I-pods or music on the run.)  So, take what you need and keep it smooth.   For more ideas, check out the following link:
triathlete-buyers-guide/2014 - Beginner-run-essentials


Please note: Running is not my strongest of the three disciplines.  I am not the one to ask for technical running advise.  I can say, it takes more than heading out the door and covering endless miles.  You need quality.  Sprints and drills, much like swimming.  Cycling benefits from similar training, but running drills are closer to swimming with sets working on correcting form and improving muscle development and preventing injury.  Think about how your breathing technique and hand entry are for swimming.  Drills work on foot planting, stride, developing quick tick muscles, and even breathing.


That said, check out this link for Speed Work from triathlon.competitor do-speedwork-now-benefit-later


                                          





See you at the finish line...