Beginner Ironman Training: A Minimalist Approach | The Run (Part 1)

A series on the basics of training for long-course triathlon

(Go here to catch up on previous articles & save the list!)

Are you the kind of person who goes out for a jog to clear your mind, get a dose of nature, and shake off the day?

Or are you the wisecracker who declares, “If I’m running, something must be chasing me!”? (By the way, that’s not — and never has been — an amusing quip.)

If you dream of doing triathlons, 5Ks, marathons, etc., it doesn’t really matter where you fall on that spectrum. You’re gonna have to suck it up and learn to love (or tolerate) running.

Of course, in this series, we’re solely concerned with the kind of running an Ironman needs to do. You must be fit enough to complete a 26.2-mile run after you swim 2.4 miles and bike 112 miles.

People who race in stand-alone marathons tend to rack up impressive weekly mileage during training. But the marathon you run at the end of an Ironman is almost nothing like the marathon those folks are running.

Indeed, you may be pleasantly surprised by how little you have to run during training to pull off a decent Ironman marathon.

What is Running?

I’m joking. You know what running is. Right?

For able-bodied people, running is one of the most accessible forms of cardiovascular exercise.

The problem for most adults is that they associate running with bad memories: running laps for losing a game in high school, running the mile for time during P.E. and subsequently puking in front of their peers, that one time they went to CrossFit and had to sprint between sets of muscle-ups and power cleans…

And since run = pain in many people’s minds, when they do resolve to “become a runner” or train for a 5K, they start right away by running as hard as they possibly can.

That leads them to burnout, disappointment, and possibly injury. It reinforces their negative perception of running. It enables them to feel justified in writing off running forever because it sucks.

I’m here to show you the light. If you’ve failed at running in the past, or have never tried because run = pain and you’re not about that life, I completely understand. And we’re going to change that narrative.

It might delight you to learn that you should incorporate walk breaks into your workouts. And most of your runs should be really, really easy. For a beginner who’s looking to finish their first Ironman with confidence, there’s little need for high-intensity run training.

So keep an open mind as we go through these 3 articles about Ironman run training. Today’s all about gear and safety. Part 2 will cover where you can run during training and rules for race day. Part 3 will handle fueling and training structure.

Running Gear

Running doesn’t take a ton of gear, but there are certain items you need to be comfortable, safe, and hydrated. And things such as clothing and shoe choices may vary depending on your climate and terrain. Here are my recommendations for what to have on hand:

Mandatory minimum:

Comfortable, well-fitted running shoes. Choosing a good shoe could be an article of its own. Make it easy on yourself and go into a local running shop so they can fit you and make recommendations that suit your foot’s anatomy.
Comfortable, well-fitted socks. Get a recommendation from your running shop while you’re there. Don’t be afraid to experiment with different sock and shoe combos. I have certain running shoes that will give me blisters if I wear the wrong pair of socks, but are amazing with the right pair.
Comfortable, well-fitted running clothes. Choose fabrics that wick moisture and provide some UV protection. Make sure you have options for all weather conditions.
This one’s for people with breasts: a sports bra. It’s probably obvious why this is necessary. Choose a high-impact design that fits you properly. My favorite and most recommended brand is SHEFIT.
Sunglasses you’re comfortable wearing while running.
Sunscreen. At least SPF 30 for your face.
A handheld water bottle or some other convenient way to carry hydration. These usually have small pockets where you can store your car key, some cash or a credit card, and the next necessary piece of gear:
Identification and emergency contact information. Accidents happen when you least expect them, so this is a must. Even if you have a fancy watch with safety features, it can fail if it’s not charged. Be prepared.
A GPS watch and heart rate monitor.
Workout nutrition — use the same stuff you bought for cycling.

Highly recommended:

A second pair of running shoes (can be a different style) to alternate with your first pair. This helps each pair last longer because the foam has time to “recover” structurally between uses.
Reflective gear for visibility in low-light conditions. I have a ridiculous LED light vest for running at night. You may never go for a 2am run, so you probably won’t need one of those, but at least look for bright clothes with reflective strips built in.
Compression gear to wear after your runs. Compression tights have been shown to improve muscle recovery after exercise — and anecdotally, they feel great. Items like compression socks are a godsend when you have to take a road trip right after your long run.

Nice to have:

Recovery tools. You can go nuts with this category, but I’d start with the basics. Foam rollers, lacrosse balls, and bands can get you started. From there, the sky’s the limit. Theragun, Normatec, cryotherapy… there’s a veritable biohacking smorgasbord out there, just waiting for your $$.
Carbon plate running shoes. These are expensive and they wear out much quicker than normal running shoes, but that’s ok because you will only wear them for the occasional workout and on race day. Be aware of race-specific restrictions on certain models of these “super shoes.”
Headphones/earbuds and a way to listen to music, podcasts, or audio books.

Safety Considerations

While running is simpler and logistically safer than cycling, there are still some safety issues worth mentioning. We’re not even talking about physical injuries that can result from running — this is more about emergency preparedness and preventing as many risks as we can.

Much of this will depend on when and/or where you choose to run. And never, ever feel silly for wearing or carrying a piece of gear that keeps you safe. It’s better to have something and not need it than to need it and not have it.

Finally, be a courteous and considerate human. If everyone follows this rule, we’ll all be better off.

1. Be Visible

As mentioned in the gear section, it’s wise to wear light or bright clothing that has some sort of reflective element. If you’re running at dawn or dusk, either wear a headlamp or carry a small flashlight so that you can see where you’re going AND so people (especially in cars) know you’re there.

2. Know Your Route

This applies doubly when you’re running in a new area. Don’t rely on GPS to tell you where to go and how to get back. Take a look at the layout of your route beforehand — better yet, drive it if possible.

Do your best to avoid running in sketchy areas. Some areas are safe in broad daylight, but become quite unsafe once the sun goes down. You don’t have to be paranoid, but don’t place yourself in risky situations.

3. Stay Alert

It’s tempting to crank up your music and shut out the world while you’re out for a run, but that’s not a great plan. Ensure that your headphones let you hear ambient noise — no noise-cancelling allowed — and keep the volume as low as you can stand it. You need to pay attention to the sounds around you.

You also need to be visually aware of your surroundings. Running with your head down is bad for your performance, but more importantly, it keeps you from scanning the area around you. Run with your head up and eyes forward. You’ll see more lovely sights and be more aware of potential danger, and you’ll also be displaying confident body language.

4. Run with a Buddy

There are few aspects of training that aren’t improved when you have a partner in crime. Swimming, cycling, and running with a friend or a group are much safer than going alone. An added bonus is the accountability you have when someone is waiting on you to get their workout started.

If you have to run by yourself, have a designated person who’s willing to be your check-in buddy. Some people can let their partner know they’re going out for a run, tell them which route they’re taking, and when they’ll be done. If the runner isn’t back in a reasonable amount of time, the partner can find out what’s going on.

Some people may live alone. In those cases, it’s a good idea to have a friend you can text. Send a quick message — “going to run at Squalicum Park, will text you when I’m back around 6:30pm” — and then message again when you’re done. If the friend doesn’t hear from you, they know to try to contact you (in case you forgot to text when you were done) or take the next step to making sure you’re ok.

5. Know the Forecast

Always know what the weather’s going to do over the course of your run. This is especially important if you venture into trail running. But even in a city, you need to know what to wear to stay safe and comfortable.

As a side note, athletes often ask how they should dress when it’s cold because they end up getting way too hot. This is my best advice. Utilize layers that are easy to remove and shove in a pocket; dress as if it’s 10 degrees F warmer than the actual temperature; and keep your extremities covered (i.e., wear a hat and gloves.)

6. Know Your Fitness

This one’s pretty obvious. Don’t choose a route with 5,000 feet of elevation gain if you’ve never run on a hill before. Don’t go with a group of runners who are 2 minutes per mile faster than you. Don’t run 5 miles in one direction on an out-and-back when your total run is only 6 miles.

Also, make sure you have water or sports drink each time you go for a run longer than 30 minutes. If it’s hot outside, take fluids no matter how long your workout is.

7. Know How to Defend Yourself

I don’t want to harp on this, but not all humans are awesome. Taking a self-defense class is great. Avoiding dangerous situations is great. Carrying a small can of pepper spray is great. Do what you can to protect yourself in case of an incident.

Another danger that never occurred to me until it was nipping at my heels is a dog attack. This article has tips for handling encounters with off-leash dogs. Most dogs don’t actually want to attack you, and following the steps in that article can help you avoid escalating a run-in with a canine.

And that concludes part 1 of the running section. When we get into part 2, I’ll give you a few tips on where to do your run workouts and a short overview of the rules of the run on an Ironman race day. Thanks for reading, and I’ll see you next time!

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