Indeed, while many triathletes spend countless hours in the pool and in the saddle mastering skill and efficiency, running falls to the wayside. This is a mistake, says Jonny Jensen, a triathlon coach and co-director of the Twin CitiesMulti-Sport Club.
“I’m a firm believer that there is as much technique to running as there is to cycling and swimming,” Jensen asserts. Providing both physiological and psychological benefits, running races help to train your body and mind to perform better when triathlon race day rolls around.
FITNESS TEST
Most significant are the physiological benchmarks running races can provide throughout a triathlon season.
“If you run a race early in your training phase and then again later, you’ll see if the work you’ve done over the period of the phase worked,” Jensen explains.
Zimmerman agrees, saying, “a running race is the best indicator of general fitness for me; it’s impossible to simulate in training.” Whether you gauge it by time or feel, a 5k course that was a struggle in May,will feel like a cinch in August. It provides a tangible sign that you are reaching the goals you set earlier in the season.
A running-only race also gives a triathlete the chance to work on running form.
“By the time you get to the run in a triathlon, a lot of your muscles will already be tired,” Jensen says. “With a running race, you’re able to focus on running so you can pay attention to form and technique.” Not only will this help you avoid injuries, it will make you faster.
BRAIN TRAINING
Running races also can play a part in your mental training regimen. Entering a triathlon without ever having completed the distance of the run portion will lead to unnecessary anxiety. “There’s a really big benefit to knowing what that distance feels like,” Jensen says.
“Running road races has been extremely beneficial in regards to the mental aspects of racing for me,” Zimmerman explains. By putting himself in the racing environment early in the season, not only is he confident he’ll be able to handle the running distance, he also has trained his mind to shift into racing mode. There’s nothing like fear of the unknown to throw a wrench in your race day goals; them ore familiar you are with that setting, the better.
IMPLEMENTING THE PLAN
To execute a triathlon training plan that includes running races, Jensen suggests selecting your goal triathlon and then working backward.
“You decide which race you want to taper for and peak at and then work your way back through the calendar to pick other races that complement that main race,” he says.
Jensen cautions not to sign up for a race too close to your goal triathlon. Be sure to allow a couple weeks of tapering after a 5k or 10k running race and at least a month after a longer race. If you enjoy these races, consider committing to 2-4 a month, especially early in the season.
As for Zimmerman, he hopes his running races will prepare him for the Ironman as well as they have prepared him for shorter distances. As he says, “any chance I get to pick up a running race, even if it’s just a local fun run, is a valuable experience that will be capitalized on in Madison this September.”
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