Running tips by Jurgen Zack for Phuket’s triathlon

PHUKET: I started as a distance runner at the age of 14. I always had the desire to be independent. Running meant freedom for me and I could choose to run on my own anytime and anywhere in the world.

Running is a sight seeing tour and I enjoy the stress relieving effect it has on my body. Running, for many, is the easiest discipline in Triathlon.

Here is some advice to keep it effective and fun:

Make sure you are healthy.

Do not run without consulting a physician in case you have severe orthopedic or cardiological problems.

Choose the right shoes.

First of all, you need to feel comfortable in your shoes. Running a few steps in the store helps to make the right decision.

If you are a “heavyweight” you should go for a well cushioned and stable shoe. The “lightweights” can handle a shoe with less weight and little support.

Train smart.

Running more frequently is better than running only once a week.

Keep it shorter in the beginning and extend your mileage slowly over the next few weeks.

Do your normal run at a pace where you are still able to talk. If you are not able to get a word out while running, you certainly are running too fast.

Learn how to pace yourself.

Do not start your run too fast. It is always better to ease into it and finish strong.

Alternate between a shorter tempo run and a longer jog. Running the same distance at the same speed is not very effective.

Advanced runners should add interval speed training, e.g. 10 x 400mtr or 5 x 1,000mtr, with a recovery jog/walk in between.

Phuket’s Thanyapura Sports and Leisure Club offers Track-Speed Sessions every Wednesday at 5:15pm.

Use the first minutes as a warm up. Your body will be grateful. An easy cool down jog helps to speed up recovery.

If you intend to race LPT or the 70.3 Triathlon, make sure you can go the distance. Do the 12km or 21km run at least once every 2 weeks.

Avoid mistakes.

Do not get overheated or allow yourself to become dehydrated. You should either run early in the morning or just before sunset.

Make sure to get enough fluids. Carry a water bottle or make sure you carry a 20 baht note to buy water.

Protect against the sun.

Sunscreen on you face might not be very pleasant while sweating. Choose your run loop in an area with lots of shade and wear a visor.

Run off the bike.

If your are getting ready for a triathlon it is very important to run after a bike ride once in a while. This is a different running experience. Your legs need to learn how to handle the fatigue being created by pedaling hard over a distance.This is what separates the men from the boys.

Jürgen Zack, Director of Triathlon Training at Thanyapura Sports and Leisure Club, offers training tips and advice for Phuket Gazette readers who intend to participate in these most demanding of events.

— Jurgen Zack