In every triathlon event you obviously have to run, and your running training program is essential to achieve success.
Your muscles, cardiovascular system, lungs and mind need to be kept in shape in order to endure a long and strenuous race.
As you begin with your triathlon run training program, here are a few pointers to help the less experienced woman triathlete along the way to avoid injuries and discomfort.
Almost every lady who has taken part in any triathlon event or training program, from seasoned pros to amateurs, have experience a side stitch at some point.
One of the best things to do to prevent a stitch from occurring is to ensure that your body is properly hydrated prior to running, and that it stays hydrated while you continue to run.
To quench your thirst and restore the fluids that you have lost, drink water or a quality sports drink that contains 7% carbohydrate.
Another thing to remember is that you will probably suffer from a stitch if you eat before a run, try and wait at least 2 hours before running after a main meal.
If you do get a side stitch stretch it out by putting your hands above your head and breathe deeply to expand your diaphragm.
As you start running and become more experienced you will get to know your body, so listen to it and you will learn what type of workout is best for you and also be able to identify the food that you can handle before and during your run.
Experiment during your triathlon training sessions and you will refine it over time and get it right.
When it comes to the number one accessory for lady triathletes run training that needs close attention, look no further than your running shoes.
Running in old or worn-out shoes can easily cause running injuries.
Over time, running shoes lose their shock absorption, cushioning and stability.
If you continue to run in old shoes you can increase the stress on your legs and joints, leading to an injury.
To prevent these types of injury, the easiest thing that you can do is to replace your running shoes on a regular basis (a genuine excuse for new shoes at last!).
Experts suggest that running shoes should be replaced after about 500-miles or every 3 to 4 months.
They should also be replaced when you are starting to feel little aches you do not normally get after your regular running routine.
Another sure way to cause injuries is through overtraining, so you have to be aware of the signs and not pound your body in to the ground.
If you find that you have had too many bad training days in a row then you may well be overtraining.
This can materialize itself in many different ways, not only with injuries but difficulty in focusing on your training, but also causing problems outside your training like mood swings and a short temper.
Even experienced women triathletes are guilty of overtraining sometimes, not only ladies new to triathlon.
The best thing is to take a step back and take the intensity down a few notches on your run training for a few days, and then gradually step it back up again once you feel better.
This should result in you getting back on pace again, and sometimes you may find that your performance actually improves.
You should try and vary your run training, but especially if you feel like you are struggling and getting nowhere, this stops you getting stale and prevents your mind working against you because you seem to be going backwards.
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Article Source: http://EzineArticles.com/?expert=Francis_Cole
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