Ask the Coach
Ask the Coach - Triathletes
By Coach Kirt West
November/December 2010
For the Washington Running Report
Dear Jill: Congratulations on deciding to become a runner and triathlete. Unfortunately, a high level of fitness in swimming or biking does not, as you have discovered, necessarily translate directly to running. Chances are that you are starting out too fast, a common problem for many beginning runners.
Try the following approach. Start off by walking, starting swing your arms faster until you are in a power walk, and gradually continue to the point where you are running. Run for a minute and then slow to a fast walk for a minute. Do this 1 minute walk/1 minute run for 30 minutes. Do this workout every other day. When it starts to become easy, lengthen the running part to 2 minutes while walking for 1 minute. Each time you hit a plateau where the running part is easy, increase the amount of running time. Before you know it, you will be up to running 7-8 minutes nonstop. Then, try to run as far as you can for 30 minutes, walking only when absolutely necessary.
One of the things to keep in mind is that you should be able to hold a conversation without much difficulty. If you are having problems speaking, then you are going too fast and need to slow down. Do not worry about your pace or distance until you can go 30 minutes nonstop. I can assure you that this method works. It is the foundation of the Credit Union Cherry Blossom 10 Mile Beginner's Program that thousands have used to complete a 10-mile race in only 10 weeks time. Of course, those runners are not involved in cross training and do not have to fit in biking or swimming. I also used this approach last summer with a group of women mostly in their 50s at my local gym. They had never run before. Over the course of three months, they built up their running skills to the point where all in the program finished a 5K without having to walk a step! Good luck and let me know how you do.
Dear Coach: I have a problem in my races, even a 10K, where I often need to make a pit stop during the race. I am always very careful to make sure I am hydrated before the race start. Should I change my routine? Can you help me? Sarah
Dear Sarah: It is a good thing that you are conscientious about staying hydrated. However, my guess is that you are taking in liquids too close to the race start. I would recommend that you stop drinking water two hours before the start. That will give you enough time to make a final pit stop before the race to empty your bladder. If you drink in that last two hour period, your body will have to process the water and you will be left with that awful feeling of having to make a porta-john stop mid-race. Don't worry about becoming dehydrated as long as you have been hydrating up to the last two hours before the race start. Try it and let me know how it goes.
Coach Kirt West has been running for more than 30 years and coaching adults for the past 15 years. He is the online coach for the Credit Union Cherry Blossom 10 Mile Virtual Training Program. He is a former member of the RRCA Coaching Committee and past Vice President and member of the Montgomery County Road Runners Club Board of Directors.