From Runner to Triathlete

Maybe you're looking for a new way to challenge yourself, or perhaps you want to take a break from all running, all the time. Whatever your reasons for wanting to tackle a triathlon, if you're making the transition from primarily running to also swimming and cycling, there are some important things you need to know. That's Fit spoke to Janda Ricci-Munn, triathlete and coach who runs a sport-specific training service specializing in the training of endurance athletes, for his tips on how to prepare for a tri.

"The swim portion is the biggest challenge for runners," said Ricci-Munn. Runners, who tend to focus on logging miles and lowering times when training for an event, often apply the same training method to swimming. But that approach, said Ricci-Munn, is wrong.

"Swimming is a technique-driven sport. Many runners will just jump in the pool and focus on yardage and time, but if your technique is poor, you won't be efficient in the water," he said.

To learn the fundamentals of swimming mechanics or hone your technique, Ricci-Munn suggested working with a master swim coach or enrolling in a swim program.

Once you master the technique, next conquer the anxiety that many people new to triathlons have about swimming in close proximity to others.

"One thing that can be tough to get used to is hitting the water and being surrounded by a lot of people who hit and kick you -- you may even get pushed under the water," he said.

Ricci-Munn recommends incorporating some open water swims with other people into your training regimen, and when race day arrives, consider starting off to the side or to the back of the pack so you don't get caught in traffic.

While the swimming segment poses a challenge for newbies, Ricci-Munn emphasized that you don't have to be the strongest, fastest swimmer to compete in a triathlon, and assured that "anyone can make the switch to becoming a competent swimmer."

When it comes to the cycling portion, the good news is the transition will be smooth. "Cycling will come easily for runners because many of the same muscles used are the same and because runners know how to push -- there's no coasting in running," he said.

An ideal schedule will include cycling three times a week, swimming three times a week and running four to five times a week. Include at least one session per discipline at or above race-day pace. One run should be a brick workout -- meaning you should cycle, take five minutes to transition your shoes and gear, then run, he said.

Similar to a marathon training plan, you shouldn't increase your training volume by more than 10 percent each week. So if you're running a total of 30 miles per week, you shouldn't increase that by more than three miles the following week.

"You can get away with increasing your cycling and swimming a little bit more because they're non-impact," said Ricci-Munn, "but 10 percent is a good guideline."

If all of this sounds a bit overwhelming to you, Ricci-Munn said, surprisingly, that he finds marathons far harder than any triathlon he's ever done.

"Marathons are just grueling in a way a triathlon isn't," he said.

He also offers this bit of unexpected news: Triathlons often make you run faster. "All the cross-training makes you cardiovascularly fit, but shorter runs and less impact can translate into faster, stronger runs."

For more information on triathlons, Ricci-Munn suggests going to BeginnerTriathlete.com.

Read our top 10 tips for your first triathlon.