Pam Wilson and Stephanie Selig
“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” ~Fred Lebow, NY City Marathon co-founder
Part 3 of 3
Minimum training equipment
· Good running shoes
Additional training and race day equipment
· Running shorts and TEK/Wick tops
· Good running socks
· Running app for your phone to track your progress
· Heart rate monitor
· Race belt (for your race number)
· Lace locks (so you don’t need to tie your shoes)
· Body glide or Vaseline to prevent chafing
12 Tips for Running Success
· Go the distance: We all start with walk/run and week by week extend the run longer. You should train to your race distance first and then extend that distance.
· Mix it up: Every day should not be the same run. Eventually you get bored and can’t give running your best. Try interval training. You can find some samples here. Change your route. Change your distance.
· Partner up: Find someone you enjoy running with and join them occasionally. The miles will fly by.
· Join a group: There’s tons of running groups through your gym and other organizations that can help you train regularly and prepare for races.
· Train up: It’s always a good idea to find someone a little better than you and let them push your pace once in a while. You get better and they get some company.
· Reach back: Find someone that is not quite as fast as you are and train with them. Not every workout is an all out sprint. Recovery runs are an important part of training and you can do some easy miles while you help someone else get faster.
· Start easy: After the bike portion, your legs will be “confused” at the start of the run on race day. Start easy and get acclimated to this new movement after the ride.
· Turn off the music: Headphones are illegal in races. This is a safety issue. You can sing if you like.
· It’s all in your head: I find this to be the most mentally challenging part of the race. It’s just you and your lonesome here at the end with no equipment or real traffic. I can only say, it will be over soon. I promise.
· Hydrate: It’s ok to grab some water when it’s offered. (Usually every mile) Even if you only rinse out your mouth, take the water. Pour it over your head if you like. It will be warm out there.
· Smile for the cameras: If you see a photographer, be sure to smile. You may not feel like it in that moment, but you will appreciate a good picture later.
· Finish strong: You will start to hear people cheering as you approach the finish. Even if you weren’t running much, it’s a good time to pick up your feet. Lift your head and remember, you are finishing a triathlon. You ARE a triathlete!
“I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” ~Bart Yasso
Train safely, eat well, hydrate, stretch, sleep.
Safe journey. Wind at your back.