Transitioning to Running From Swimming

I was born a natural swimmer. I have never been a "good" runner, though. Part of the reason is that I have asthma. Not to mention I do not have a typical runner’s body – short legs and broad upper body. I remember the first time they made us run a mile in school and I had not yet been diagnosed with asthma. I was one of the last students to finish, nearly passing out afterwards.  

This made transitioning to running in triathlons difficult. When I started training for my first triathlon, after not running for more than half a decade, I could scarce run a quarter of a mile. And I encountered several issues coming from a swimming background that I had not expected. Consequently, I have a few examples and tips that I want to share from my experiences.

After a run workout.

• The importance of proper, well-fitted running shoes. When I ran growing up, I simply used whatever pair of tennis shoes I had to run. This concept works for a while until you start doing longer runs. Keep one pair of running shoes separate from your walking ones.
• Blisters (and the need to keep toenails short). See the first bullet, but even with well-sized shoes blisters happen. Sometimes the solution is as simple as clipping your toenails down as far as you can and wearing good socks.
• Learning to breathe steadily is not easy. In swimming you are forced to rhythmically breathe (if you use proper stroke technique). Running you can breathe whenever you want. Trying to get into a good rhythm takes practice.
• Drills, drills, drills. Even though I was very familiar with drills in swimming, I had it in my mind that I could just go out and run progressively longer distances while reducing my times. WRONG! Drills allow you to work on your technique/stride.
• Varying the workouts. As with drills I first ignored the importance of varying my run training, which made my progress very slow. Fartleks, pyramids, and intervals will help you increase your speed and endurance.
• Injuries. Swimming injuries are much different than running injuries. Runners are highly susceptible to road rash, ankle sprains, knee and hip pain, and broken toes – sometimes at the same time. I still have a scar on my lower leg from improperly treating road rash that happened when I sprained my ankle.
• Sports bras make a difference. This is really only applicable to women, but as swimmers we usually have no issues with anatomy – everything floats! A good sports bra really makes a difference on long runs. Ladies, do not skimp on quality here or you will be sore and uncomfortable during your runs (I even wear a sports bra under my tri-suit to get adequate support).
• Weather disrupts training. Weather does not usually impact swim workouts (unless they are outdoor pools/open water), but a good storm can prevent you from completing your run. Become familiar with indoor workouts like lifting or yoga if you do not have access to a treadmill.
• Chaffing/windburn. I never knew the extent that running (and cycling) caused lasting pain until I was chaffed and windburned for the first time. Prevention is better than treating!

Do not be caught off-guard by the many differences in training style and technique. It takes time to transition from one sport to another. Be patient and vigilant if you find yourself struggling. Read up on the sport that you are learning as well as talk to more experienced athletes. Check out my next blog post where I discuss transitioning to swimming from other sports!

Have any training tips to add or issues you encountered when transitioning to another sport? Comment below!