This is probably the most natural aspect of triathlon.  Everyone can run - some faster than others - but everyone has the basic ability to run.  But how do you capture this basic skill and modify and advance it for the sport of triathlon?

First, you need proper equipment.  That means, above all else, a good quality pair of running shoes. You want one that fits properly and that gives you adequate stability and support.  While running is natural, so are injuries that flow from running.  Proper shoes will help decrease the chance of injuries.

Running shoes fall into roughly four categories:

• Cushioned- lots of cushioning to soften the pounding on your feet as you run
• Motion control- as the name says, these shoes aid in controlling the motion your foot goes through during a stride
• Stability- often associated with over-pronators, stability shoes are very corrective, often heavier shoes
• Racing flats- lightweight shoes, with as little material as possible, for going fast! use for races, and perhaps track workouts, only

Next, you need to select a goal.  What distance do you want to run?  Most people begin with a 6.2 mile distance in their sights.  This is the standard run of an Olympic distance triathlon. Of course, if you are moving up in the triathlon-distances, your target will probably be either 13.1 miles (half-Ironman) or a full 26.2 mile marathon (Ironman). Once you have a target distance, it is easier to train to achieve that distance.

You will need to create a base.  This is a solid amount of weekly miles that you will build upon.  As a general rule (and I mean very general rule), I would say that if one is aiming towards a 10K distance, they should be putting in between 15 and 20 miles per week.  A half-Ironman goal will require between 20 to 35 miles per week.  While an Ironman while probably require between 30 and 40 miles per week.  Some people can get by with less training, some people will require more.

So, you aren't quite at your base and you want to know how to get there.  Gradually increase your mileage.  A rule of thumb is to not increase your weekly mileage more than 10% per week over the previous week.  Too fast of an increase could result in getting injured- or becoming burned-out from the shock of suddenly training so many miles.

When you train, you will want to mix up your running a bit.  The San Francisco Triathlon Club advocates the use of LSD.  That's right, Long Slow Distance runs are a great way to add mileage with a lower chance of injuries.  For someone who runs 3 miles per training session, a LSD may be a 5 mile run. But the pace will be slower. For example,  if you normally run an 9 minute mile pace, back off and do 9:30 to 10 minute miles for the longer distance.

You will also want to get faster, and the best way to do this is through speed workouts.  SF Tri Club offers multiple track workouts which will contribute to faster times.  You can also do it on your own.  Running along a street?  Pick the distance between two telephone poles and try to run it faster than your normal training pace.  Suppose you normally train doing 8 minute miles- try to run at around 7 minute to 7:30 miles. Then back off and jog to the next telephone pole.  When you get there, pick it up again and run at the faster pace. 

Click here to read more about track workouts, to learn some of the terminology, and to see a sample track session.

So, them's the basics! Buy good shoes, mix up your workouts, and don't add mileage to quickly.

See you out on the road.