Hi, for years I've been a keen cyclist and swimmer, and would like to try triathlon. Unlike many noobs (it seems) my weakness isn't the swim, which is probably my strongest event comparatively, but the run - I've never run any distance, I hated it as a kid, and though I now enjoy runing short distances I can't maintain the pace (which is probably too fast, but I can't seem to slow it down without it feeling really awkward). Anyway, I was hoping for a bit of running advice in terms of what to avoid etc. I've heard a few stories of people damaging their knees from running, and I do have a PCL problem in one knee. Plus, at 41, should I be especially careful? How vital are the shoes - should I get some kind of specialist fitting to avoid injury? Any other pointers too would be greatly appreciated.

Cheers, Bryan

As one in your boat, I would suggest the shorter tri's. Sprints. If you are in decent shape, any run less than 5k should be doable. No way I am ever running a marathon.

I would still check with a doctor on restrictions about the knee. I also think shoes are very important.

shoes are VERY VERY important. an improper fitting shoe can lead to injuries. get to a running specific shoe store and have them fit you or make suggestions for you. some of these stores will let you "test run" the shoes as well.

maintaining a proper or consistent pace comes with experience. the more you run the better at this you will become. having some type of device tracking and displaying pace, time, HR, ect... can be helpful. i use a Garmin Forerunner.

later.

getting a proper fitted shoe is huge, I'm in the same boat as you. I'm getting ready for my first tri and the swim is my best and the run is by far my worst event. I started running on a decent pair of asics and it hurt a lot, probably why I hated running so much when I was younger. I ended up going to a running performance store and got fitted. They scan your foot for the pressure points and video tape your feet while you run on a treadmill to watch for arch collapse, heel strike, foot position, and other things as well. I ended up finding out that my arch collapses a lot and that the shoes I had were absolutely terrible. I spent 96$ on some proper shoes and went running that day. I usually run about a 7:15 minute mile pace for the 3 miles that I run, that day my pace dropped to 6:45 a mile. I highly recommend proper shoes.

conrgats. i agree with prior posts. shorter distances are a good start and shoes are really important. when i got serious about running i went to a specialty shoe store that had a treadmill and video camera to have my gait analyzed. i had been using normal running shoes, but discovered i supinate when i run. you can tell if you have this b/c the outside edges of your normal shoes will wear down before the inside edges do. they recommended a shoe designed to deal with this and it was a huge boon to my ankles, knees and muscles.

as for the other question about slowing it down. hmm. i'm relatively new to swimming but i find that the technical aspect of swimming has really been beneficial to my running. think of running the same way, maybe? in other words concentrate on technique to slow you down. feel where along your foot you strike first, listen to your breathing, try to "run tall" just like you extend when you're swimming. these things might help slow you down. just some thoughts. good luck and remember to take care of your knees!

Thanks for the advice guys - I shall be getting myself off to a specialist shop in the next few days.

Cheers, Bryan

Definitely work on running slower but longer. You want to delicately build up your running base, especially if you've already had knee problems. Running beats up your body, so you really need to give your body a chance to adapt. Try and stay close to the 10% rule while working up to 4-5 runs a week, then you'll have great runner's base.

Definitely work on running slower but longer. You want to delicately build up your running base, especially if you've already had knee problems. Running beats up your body, so you really need to give your body a chance to adapt. Try and stay close to the 10% rule while working up to 4-5 runs a week, then you'll have great runner's base.

The 10% rule is no more than +10% distance every two weeks, is that right? Slower but longer makes sense, but I'm going to find it hard - to me, running only feels good at pretty much full pelt. Yesterday I decided to run, rather than walk, to the local pool. About 200 yards from home on the way back I found a magnificent stag beetle in the path and stayed to watch it for a few minutes. When I started off again, rested and uplifted by my giant bug encounter, it felt like I was flying, running on air, effortless - like sometimes happens in the pool when it all comes together and you can swim a length really fast, getting so much propulsion off your hands it felt like they must be twice as big, but without seeming to use any breath or energy. I'm still on a high from that 200 yard run, it felt so beautiful. It felt like my natural gait - but of course I couldn't have kept it up much past my front door. Slowing it down is like making myself ride my bike at 10mph - even worse, because at least with the bike the motion is the same at any speed, whereas with running it seems to change completely, from smooth and flowing to stumble and slap.

Anyway, enough moaning and waffling. It's just that as someone who's only now started to think about running at all, it's very interesting.