Triathlon - The running component

Greetings,

Let's talk about running.

How has running improved your cycling?

What are your best 10k sprint times?

Throw it all out there.

I currently cannot run, but I know that running makes me better overall. It helped me have more aerobic capacity compared to the swimming and biking. I am an old, slow, fat man, so that is all the more I can really add to this.

Lets see, where do I start.

Running for me is more technical than cycling. If your form is off on the bike, you lose 2 minutes on your time, but if its off on the run you get ITBS or some other injury. I was never a natural runner, had horrible form, but was still fast, but got hurt alot. I bought a book called 'Chi Running' which corrected some errors in my form, and I'm more efficient and faster. My best 10k time is 45:24.

Also the nice thing about running is it drops weight like nothing else.

You know, I haven't found that I lose a great deal of weight while running. I've been running fairly consistently for about 3 or 4 years now. Just last October I did a full marathon in just over 4 hours...so up until then I was running like 60-100km per week and long runs of 20-30k once a week. Not that my diet is terribly bad or anything...and I'm a young guy too, just turned 24.

A 45 minute is pretty good for 10k. I can't seem to get under 40 minutes no matter how good I'm feeling. I've always focused more on endurance and distance than fast sprints. I wonder how big of an influence height has on the ability to run fast. I am only 5'7" and I think anyone who is 6 feet or taller an in similar condition or even not as good could probably out run me just based on their stride. Does anyone have info on that?

Let me see here. I don't think my running has too much of an effect on my cycling. My best open 10k time is 32:00 before I got into triathlons.

Shorter people actually usually have more of an advantage in long distance running. Stride length is a minimal factor when compared with running economy. Being small means you use less energy to go a certain distance at a certain speed. Most of the top distance runners in the world are between 5'6" and 5'9" (look at many of the east Africans like Bekele and Haile Gebrasallase, they are both 5'7" and about 120 lbs). There are exceptions like Ryan Hall who is maybe 6'0" or 6'1", and some other guys but height is not usually an advantage in distance running.

In general I think that for most triathletes to be better at running they should try and do a "run focus" every other year where for 3 months 90% of their training is just running. The other thing is to not skimp on speed/hard workouts. Most triathletes won't miss their long easy run no matter what, but they'll ditch a day on the track in a heart beat. In general they would be much better served treating the workouts in the opposite manner.

I have never run an open marathon though I probably will this fall. I have done an IM and I had to walk between mile 21-23 which was very disappointing. Probably due to poor pacing in the first 6 miles. I ended up around 3:40 but had I ran in a smarter way, 3:25 should have been realistic. Oh well, live and learn.

I am slow.

I decided that a) I want to do a couple Olympic distance races this summer and
b) I want to be as strong at running as I am on the swim/bike

So I'm doing what Triguy was talking about. I've been almost exclusively running for the last 2 months & am planning on keeping the focus on running for a while longer.

I'm getting more comfortable at the running, and also running longer distances, but have no idea if it will impact my cycling either way.

Most triathletes won't miss their long easy run no matter what, but they'll ditch a day on the track in a heart beat.

LOL sounds like you have me pegged.

OK, for what it's worth, I am a very serious and experienced runner (average 2,000 miles a year for over 20 years). The last thing anyone wnats to do is try and later your running style. Running come naturally. If you try a different form/style, you set yourself up for injury. Your body will adapt to increased speed and distance on it's own.

Running generally won't improve your cycling unless you do it as an alternative over the winter. Running uses mostly your calves and hamstrings while cycle uses different muscles (quads and hip flexors). But it keeps your cardio in good shape if you can't bike.

When I do both, it's hard for me to get under 40:00 for 10K. I get faster when I can concentrate on running with intervals and other speedwork.

I'd have to disagree with it coming naturally. For most it does, but I spent years getting injured and suffering through slow run times even though I put in tons of miles. At one point 60 miles a week and could only muster a 17 minute 5k.

This year I put serious work into my form, and not only am I faster, but I'm more efficient and dont get hurt once a month as I did in the past.

Wow, 32 minutes for a 10k...it's kind of hard for me to chop off even a minute from my 40 minute 10k time, let alone another 8!

I've been doing a lot of interval sprints lately on the treadmill. I will warm up for 1/2 a mile, then sprint for 1/2 a mile...then break it down to run/sprint every 1/4 mile until the 10k is up. Depending on how I'm feeling I will toggle between 8 miles per hour and 10.

What else can I do to improve that time? I do my stretches every day and once every two weeks I'll do a leg workout with some weights.

But my question for you, Triguy is if I am focusing on speed skills in running, should I also be focusing on speed in my biking at the same time? Should there be a carried over theme that is integrated...or what?

I've bought some books on triathalon training and distance cycling and been trying to get my head wraped around the science behind everything before I start building an integrated program.

hey Vytas, I didn't forget about you. It just takes a little while to write a response.

Briefly(I'll expand later) as a runner I learned three things:

1. Consistency pays off, doig one week of 50 miles and three rest weeks of 20 is no good.
2. Running more is always good until you get into territory of hurting consistency.
3. Your runs should have a purpose. Hard days should be hard, easy days should be easy, long days should be long.

In general, what I consider a good "triathlon" training program looks wicked hard to do. I encourage people who are short on time to do certain workouts:

1. A long run
2. Short speed work
3. Threshold - runs of 15min-45min at a little slower than 10k pace

And if you can't fit all three in a week, move to a 10 day schedule. All right, I gotta go but I'll write up a little more later.

I don't know if I'm allowed to post here. I haven't done a multisport event in over 12 years, and even then it was usually duathlon (do they still call it that?) or xcski/mtb/run.

Running for me is the ultimate workout to fit in between things. Before work, after work, before the guests come over etc.
Five minutes and I'm out the door. 40 minutes later I can be in the shower, having had a real workout. Doesn't matter if it's icy, snowy, rainy. It's the one workout that depends only on me. Keeps my fitness level up when I'm busy, or the weather's crappy. Helps my mental toughness for all other sports. Because I don't like running that much. I just enjoy the benefits.

35:05 was my best 10K. Not in a triathlon.

How has running improved your cycling?



Every time I run it makes me want to spend more time on my bike, and that improves my cycling.

I don't know if I'm allowed to post here. I haven't done a multisport event in over 12 years, and even then it was usually duathlon (do they still call it that?) or xcski/mtb/run.

Running for me is the ultimate workout to fit in between things. Before work, after work, before the guests come over etc.
Five minutes and I'm out the door. 40 minutes later I can be in the shower, having had a real workout. Doesn't matter if it's icy, snowy, rainy. It's the one workout that depends only on me. Keeps my fitness level up when I'm busy, or the weather's crappy. Helps my mental toughness for all other sports. Because I don't like running that much. I just enjoy the benefits.

35:05 was my best 10K. Not in a triathlon.

Definitely agree. No matter what is going on in your day, you can always squeeze in a 30 min run to maintain your fitness.

Yes, you can post in here. Everyone is welcome.

At the moment I minimize the amount of running I do and put most of my work into swimming and cycling. The reason for that is because I am still too freaking fat to be running even though aside from the extra weight my fitness is very impressive. I have lost 60 pounds in the last six months and i continue to lose more each week. I have about sixty more pounds to lose before I think I am close to my ideal weight. I am 45 now and used to be a collegiate athlete but I feel better now than I ever did when I was a young athlete because I am very careful about injury. That is the main drawback to running, so many potential injury issues but as the weight comes off I will be running more. The main piece of wisdom I would pass along is to do all one can to avoid injury and be consistent, no missing workouts because you are feeling lazy. JUST DO IT BABY!

This will be my first triathlon and I'm approaching it very systematic. I've never run a 10k only a few 5ks. I joined back up with team in training and will spend the next 8 weeks focusing on the 10k training with distance cycling/spinning as my side training. After that I will then continue running 2 days a week 1 day a 5k and one day a 10k and focus on swimming with 1-2 days of spinning. 2 days a week Ill swim then 1 with a coach. After that the last 12 weeks of my training I'll just alter workouts and make bricks. I'll also focus on my best component cycling as 3 weeks after my triathlon I'm doing a 100 mile ride with some friends.

I would say that cycling has helped me become a better runner. Swimming for sure has helped both because it is so aerobic, and you have to work on your breathing.

Cycling definitely has improved my running. More than running seems to improve my cycling.

LOL sounds like you have me pegged.

All right guys and gals, I did a set of 8x400 this weekend. Anyone else make it to the track?

All right guys and gals, I did a set of 8x400 this weekend. Anyone else make it to the track?

I was kind of busy Saturday at the Oceanside 70.3, and didn't really feel like doing much on Sunday.........

3 months ago I could barely run 1 mile at 5mph on a treadmill. Infact even in my youth I don't ever recall being able to run a full mile without walking. That includes me going to a BMX track 6-7days a week to basically run sprints all day long.

But for adapting over. Honestly I haven't noticed running helping my cycling. Infact I would take friends mountain biking and just kill them on the trails. They'd be huffing and puffing like crazy despite they can run me into the ground on foot. One buddy can run 6 or so miles easily and I still killed him.

However he is improving much faster than I did coming into mountain biking because I came from the couch to mountain biking. I'm just lucky enough to have enough skill for the trails since I have ridden on and off since I was 14. Also I'm able to roll down some hills at the "speed of stupid" which he is very far away from reaching.

I'd have to disagree with it coming naturally. For most it does, but I spent years getting injured and suffering through slow run times even though I put in tons of miles. At one point 60 miles a week and could only muster a 17 minute 5k.

I'll probably never come close to a 17minute 5k. Which is fine cause I have no desire to be that fast. I'm into this stuff more for fitness and fun.

I can attest to learning proper form. 3 months ago I could barely run a mile at 5mph on a treadmill. Then I entered a 5k with no proper running training. Most help I got was a properly fitted shoe that did wonders.

My 1st 5k on Feb 14th. You can see my time on the clock on the left. That was also on a fairly flat road.
http://farm4.static.flickr.com/3391/3279259186_89d8eb5112_b.jpg

3rd 5k with one 2/10/2Duathlon between that and only 5k I've done so far where I got a decent youtube education on running technique. Taken on March 28th on hilly terrain...
http://farm4.static.flickr.com/3571/3391850017_299a777932.jpg