Run
Runners at Toyota Dessert Triathlon

To the Finish

You fought the waves and conquered the bike, now it's time to run. You're already tired, but you have to push yourself to the finish. The better runner you are the easier the final leg of the triathlon will be.

Gear

A good running shoe can make the difference between a good run and a bad run. Running shoes are not created equal, and a shoe that works for one person might not work for another. Some things to consider before you purchase a running shoe:

Know your foot type

The arches in your foot help determine the amount of cushion you need in your shoes. According to Runner's World, those with normal arches can be comfortable in just about any shoe, those with low arches fit best in a stability shoe and those with high arches need neutral-cushioned shoes.

Take the "wet test" to determine your arch type.

Let your feet breathe

Your running shoes should not be restrictive, says Will Harding, TriGators running coach. Your feet should be able to breathe freely.

Find someone who knows about running

Talk to a runner or go to a running specialty store to help you find the right shoe, Harding says. Some stores, like Fit2Run, will even videotape you running to determine your arch type and shoe that would work best for you.

Form

Each of the legs of a triathlon requires proper form. Harding suggests the following:

Newton Running experts show you how it should look!

Take it to the Next Level

First, you need a base speed, Harding says. After you have a strong foundation, it's time to start thinking about speed. This is where intervals come in. Run shorter distances, like 1/4 mile at a fast speed, and then recover for the same amount of time it took you to run the 1/4 mile. By constantly bringing your heart rate up and down, you improve speed and endurance.

Recovery

Recovery is an important aspect of training. In fact, it is just as important as going on runs, Harding says. Your body needs time to rest, which is how you improve your speed.