How Long Do Running Shoes Last?

Learn how long running shoes last and see if it’s time for a new pair

Running shoes are designed to be tough. They protect you from many surfaces, give you hundreds of miles, and support your feet and joints. However, they suffer repeated pounding and won’t last forever. On average, you will need a new pair of running shoes every 300-500 miles. This amount varies with each runner. While some runners may need to change their shoes every 300 miles, several others may not require a new pair after 500 miles. All miles aren’t the same and there are many factors that determine the lifespan of your running shoes. Pro tip: keep your motivation high with these running quotes.

How to tell if your shoes are worn out

Normally you can tell your shoes are worn out by simply looking at them. As the shoes break down your body will also tell you it is time to get a new pair.

Wear on the bottom: your shoes won’t perform their job if they’ve lost their tread or there are tears or holes in the fabric. The cushion will also decrease over time. As that happens, your body will feel more of the impact during your run.

Discomfort or pain: if you feel aches or experience discomfort even after a few miles, it means your shoes have aged. This mostly happens when the midsole foam loses its bouncing ability, making you feel like there’s nothing under your feet. 

Blisters: you may develop blisters if you wear a pair of worn-out shoes.

How long do running shoes last?

Typically, running shoes last anywhere between 300-500 miles. There are runners that replace their shoes every four months, but a general rule of thumb is to replace them every six months. Keep in mind this depends on how many miles you run and where you complete them.

Track your miles

You can easily track the mileage through smart devices. A smartwatch is the perfect example. There are also apps developed for runners. Simply register your running shoes, manage and track with the click of some buttons! Pro tip: MapMyRun syncs with various Under Armour running shoes that have Bluetooth connectivity.

Tips to make your shoes last longer

Get a separate pair for different activities. If you cross-train or run trails you should have separate pairs of shoes for different activities. Do not use your running shoes for walking or wear them during a strength workout. Running shoes won’t last forever and having different pairs can extend the life of your shoes. Pro tip: learn about brick workouts and how changing into running shoes can help you practice transition.

Get fitted by a professional

Get help from a knowledgeable person at your local running store when buying a new pair. They can determine the best pair or the best fit for you based on your arch height, foot size, and need. 

Take care of your shoes

Avoid exposing your shoes to extreme temperatures. After each run, clean and store them in a dry place. A little care will go a long way in extending their longevity.

Common Misconceptions about Triathlon

Don’t let these common misconceptions about triathlon keep you from your next adventure

If you’re new to triathlons or can’t decide if you want to participate in one, it’s probably because you have some questions. We’re here to debunk common misconceptions about triathlons. With all the craziness of everyday life, adding triathlon training can seem nearly impossible. Whether you don’t have the time, resources, or you doubt your abilities, we are here to tell you that you can do it by breaking through these common misconceptions about triathlon.

It’s too expensive

The great thing about your first triathlon is you probably already have all the gear you would need! Let’s start with the basics. A swimsuit and goggles are all you need for the swim portion. We will provide you with a swim cap based on your age group and/or division. You may think you need an expensive racing bike, but any bike that will get you from A to B is just fine! If you don’t have a bike, that’s okay too – you can rent one or borrow one from a friend. Top it off with any bike helmet and you’re all set! For the run, you just need shoes, which you should already have. That’s it! You’re ready to tri. Pro tip: if you plan to buy a bike, make sure you follow our dos and don’ts of bike buying.

Training takes too much time

A sprint distance tri does not require as much training as you may think. Depending on your current swimming, cycling, and running abilities, you will know what areas you need to focus on. With that being said, you can train as little as 3 to 5 workouts a week (2 swims, 2 bikes, 1 run) to get you race-ready. Focus on your weakness and complete more of those workouts as needed. If your days are limited during the week, incorporate brick workouts and complete two disciplines in one day.

Must be a super athlete

Triathletes come in different ages, shapes, and sizes. If you can swim in a straight line, ride a bike, and put one foot in front of the other, you can complete a triathlon! According to USAT, the average age of triathletes is 38. The second-largest age group of participants is 40-44. It’s never too early or too late to start your tri journey. The Debra Zapata Sprint triathlon is ideal for beginner triathletes. It gives you a chance to get comfortable with the sport before attempting a long-distance race. Pro tip: learn about the different distances of triathlon.

Have to be able to swim, bike, and run

If you want to participate in a tri, but cannot complete one of the legs for any reason, you can still race! Get together a relay team of 2 to 3 people. You can divide up the work while still getting to experience a tri. We also have an Aquabike option available if you know you cannot complete the run portion.

You need a coach

There are endless options of free training plans online created by professional coaches for every distance triathlon. Once you find one, stick to the training plan and trust the process. Having a coach is great if you are trying to improve your time. But with all the resources out there, a coach is not necessary for your first tri. 

We’ve broken down common misconceptions about triathlon and now it’s time to get started. But before you do, read about other people’s first triathlons and learn about their experiences. High Five Events’ very own employees Laura, Tina, and William recount the experiences of their first triathlons, the good and the bad!

Inspirational Sports Movies and Documentaries on Netflix

You don’t want to miss these inspirational sports movies and documentaries on Netflix

Everyone can use a motivational boost every once in a while! Netflix has several sports movies and documentaries which can lift your mood any day. The list below is perfect for your next rest day. You can also click play before your next long ride on the indoor trainer. Follow this helpful guide to get set up on Zwift. You just might have your best training ride! Here is a list of our top inspirational sports movies and documentaries. Pro tip: watch one of these for an extra boost before your next brick workout.

100 Meters

100 Meters is a Spanish movie about a man who tries to compete in an Iron Man race. Despite suffering from multiple sclerosis, he defies odds by training for the triathlon race with help from his father-in-law.

Rising Phoenix

A recent documentary, Rising Phoenix captures the lives of nine athletes and their respective journeys in the Paralympic Games. This movie informs viewers’ understanding of specially gifted individuals and their athletic talents.

Lorena, Light-Footed Woman

Looking for a woman-centric sports documentary? This inspiring story is of Lorena Ramirez who gives up her pastoral existence to participate in ultramarathons by wearing sandals. It is a must-watch for all female sports enthusiasts.

Lucha: Playing the Impossible

This documentary is an inspiration for all aspiring sportswomen. The performance of Luciana Aymar, a player on the Argentinian women’s hockey team, is noticed by players, coaches, and fans across the globe. Lucha eventually puts her country’s hockey team under the international spotlight when she becomes one of only two women from Argentina to win four Olympic medals.

Bobby Robson: More Than a Manager

Featuring British coach Sir Bobby Robson, this movie depicts the manager who garnered respect for his polite demeanor in the football field. Robson is credited for building the careers of many football players like Jose Mourinho, Terry Butcher, Paul Gascoigne, and Pep Guardiola. The story shows how as a manager he led his team away from political issues and helped them attain success.

A Life of Speed: The Juan Manuel Fangio Story

A Life of Speed is the tale of Juan Manuel Fangio who rose from humble beginnings as a mechanic’s son and became a well-known racing car champion. The story gives viewers a glimpse into the risky profession of motor car racing and shows one man who defeated circumstances to win five world titles on some of the most challenging tasks.

Dangal

Dangal is a biographical story of a former wrestler Mahavir Singh Phogat who trains his two daughters to win at the Commonwealth Games. Phogat successfully leads his children to victory by overcoming gender stereotypes and other challenges. A must watch for those interested in women’s empowerment in the sports realm.

Feel like you need more of a boost? Add these 10 quotes and 6 running tips to the mix!

5 Songs to Add to Your Running Playlist

Kick things up a notch when you add these songs to your running playlist

Click refresh on your running playlist when you add these 5 songs. Your running playlist will never be the same! Strategically place them so the energy boost arrives right when you need it most. The right song can work wonders when you need an extra boost. Updating your running playlist is an excellent motivational running tip. Check out this blog for 5 more motivational tips!

Sunny Came Home – Shawn Colvin

Shawn sang the National Anthem at the 2018 and ‘19 Kerrville Triathlon before competing! The calming demeanor of this song will help you relax on long runs and recovery runs. Plus, it won two Grammys.

Knights of Cydonia – Muse

Need some audio energy? Put this song on your playlist. It’s roughly 6 minutes of hard-hitting, fight-the-establishment, in-your-face rock and roll. Click play and buckle up!

Born This Way – Lady Gaga

Prepare to skip the warm-up if your running playlist kicks things off with this song. Get ready to get moving when you click play because you were born this way!

Fly Farm Blues – Jack White

When new school goes old school. When this song first comes on you might think it’s an oldie, but just wait. The electricity pours out and will energize you on your run!

Fancy – Yeah Yeah Yeahs

Keep the energy going with this back-and-forth ballad. The drums and guitar take turns while you keep pushing forward, one step at a time.

Add these songs to your running playlist before your next run. They can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. These songs are the perfect way to get you going during the run portion of your brick workout. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you!

Ensure Your Saddle Bag has these Essential Items

Saddle bag and essential items explained

It’s important to carry a saddle bag with you on all of your bike rides. You know this is true if you’ve ever had a flat tire or minor mechanical problem. A saddle bag is specifically designed to hang underneath your bicycle seat. They come in a variety of sizes and styles. Make sure yours fits comfortably on the back of your bike. Some people even have two different saddles bags, one for training rides and one for races. Check the links below to see some recommended items. Pro tip: follow the dos and don’ts of bike buying and make sure your saddle bag has what it needs.

At a minimum, it should have an inner tube, a patch kit, tire levers, and a bicycle-specific multi-tool in it. If you don’t know the size of your inner tube, check the sidewall of your tire. You could also ask your local bike shop what’s best for your bike. Pro tip: take care of your bike before issues arise with this helpful replacement timeline.

Fix a flat tire

Some cyclists carry a hand pump on their bike. If you don’t, it’s essential to have a CO2 cartridge and inflator. A flat tire can be fixed in less than five minutes. You can get back to riding if you have the tools and spare with you to fix it. Otherwise, you’ll be calling a friend for a ride or maybe calling in late to work if you’re mid-commute when the flat tire happens.

Other mechanical problems

A loose bolt could allow your handlebar to move or your seat to slip. Those two issues are an easy fix if your saddle bag has a bicycle-specific multi-tool. A broken chain is a less common occurrence. A chain tool is included in many multi-tools. It’s a necessity if your chain breaks while you’re out on a ride. You might want to consider carrying a “missing link” for any chain issues.

Learn how to change an inner tube or use a CO2 inflator. Talk to your mechanic or ask a friend to teach you how before your next long bike ride. Finally, you should always have a cell phone, some cash, and identification with you in case of an emergency. You don’t need to store those items in your saddle bag. The cash is useful on long bikes rides when you plan to stop at a gas station to refuel.

Bike Buying: the Dos and Don’ts

Follow these bike buying guidelines if you’re in the market

Buying a bike can be a massive undertaking. There are so many options, accessories, fits, shops, and questions. That’s where this bike buying advice can help! Follow these bike buying dos and don’ts to make sure you get the bike that’s just right for you. Our advice can simplify the process, whether this is your first bike or you’re upgrading. Pro tip: become familiar with the cycling rules of the road.

Dos 

Take the bike for a test ride

Many bike shops will allow you to take the bike out on an extended ride. So come prepared with clothes you can ride in.

Research bike types & have a clear goal for the bike 

There are different types of bikes and bike frame materials. Bikes that are specifically made for mountain biking are very different from traditional bikes. Aluminum and carbon fiber are the two most popular bike frame materials. There is no bike that does it all. Prioritize what is most important to you. 

Know what bike brands the store carries before you go 

Bike shops carry different types of brands. The city in which you live and the number of bike shops can determine what brands you have access to. Popular brands include Felt, Giant, Scott, Specialized, Trek, and Cervelo. Pro tip: whatever brand you get, learn how to refuel at a gas station during your long rides.

Talk to the staff and ask questions

TALK TO THE STAFF! Don’t be scared to talk to the folks in the shop, they are there to help. If you find that they go off on a tangent that you don’t follow just ask them to clarify. Many times they are just excited to talk about the bikes and are happy to share all of their knowledge. Getting to know them is also good. Having a relationship with the shop will be great when you come in to shop later or get service on your bike. 

Get the bike fitted to you

Bikes don’t come fit to you just off the rack. There are many things that can be adjusted to make the bike fit more comfortably and even optimize your performance on the bike. Things that can be adjusted include the stem of the bike, the seat post, the seat, crank arms, and more. While some shops include a basic fit with purchase, many times it costs extra since they bring in a professional to help. If the bike is something you are going to be putting a lot of hours on, it is totally worth the extra investment. Pro tip: learn how much of a difference an adjustment of a few millimeters can make with your saddle height.

Ask about any package deals or closeout specials

It’s not bad to ask if they offer any package deals on accessories. Many times they will give you a small discount on anything you buy at the time of the bike. Sometimes bike brands have closeout specials for last year’s bikes, as cars do. Pro tip: this blog breaks down the different hydration methods so you know what’s best for you.

Don’ts

Don’t test a bike at a shop, then buy online

Buying from a local shop is the start of a relationship. They are giving you their time and expertise, not just at the time of purchase but for years to come. 

Don’t ride just one bike

Be the Goldilocks of bike testing. If this is your first “real bike” take the time to test out different bikes. Different bike brands have different geometries that may fit your body better. 

Don’t settle for what’s in store

If all they have is the basic components model and you really wanted something nicer, don’t settle. See what they can do about getting the bike you want. If you don’t like the way a bike looks or it doesn’t fit quite right, don’t buy it just because you’re getting a great deal. There is not too much you can do about the color of bikes. Each year the model might be a different color. You can always see if there is an option to buy a previous or next year’s model. You can also have the bike custom painted if that is something that is important to you. 

Don’t skip on accessories

Get everything you need! Get lights, lock, bento box, water bottles, pedals, shoes, shorts, etc. Set yourself up for success so that you have everything you need to get out and ride. You don’t need the excuse of not having something to keep you from riding and enjoying your new bike. Plus, they may offer a discount on accessories at the time of purchase with your bike. 

Don’t buy and never return

Try and come back to the same bike shop for your future needs. They may even have a system that keeps track of your purchases so they are familiar with your needs. The mechanics at that shop will be most familiar with the brand and type of bike you purchased. You might just make some friends and new riding buddies.

6 Motivational Running Tips to Keep You Going

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Keep logging those miles with these motivational running tips

Whether you’re a seasoned runner or a first-timer you will face a time when you’re feeling too “blah” to run. Perhaps you’re too busy, too tired, or maybe feeling under the weather. You’re not alone! This is something that all triathletes experience. Breakthrough the excuse barrier with these 6 motivational running tips. It’ll keep your offseason training on track and you’ll be ready for the upcoming season.

Pro tip: always take time off from running to recover if you’re injured or sick. Most importantly, you should always listen to your body! Here are more helpful tips if you’ve started training for a triathlon.

  1. Call Your Running Partner

Having a running partner gives you the accountability factor. Running with another person is always fun because you can challenge each other. On days when you need a nudge, they can “talk” you into at least putting your running gear on and joining them for a few easy miles.

  1. Set a Shorter Running Goal

If you run 5K every day, reduce it to 2K on days where you’re not feeling it. You will trick your mind into believing that the run will be over soon. Chances are though, once you’re out there running, you’ll likely hit the 5K mark.

  1. Update Your Tunes

If you like to run while listening to music, maybe changing up the tunes will help. Sometimes we get bored listening to the same tunes, which can affect your passion for running. Choose “feel good” songs that inspire you, especially on gloomy days.

  1. Slow Down

Walking is an excellent alternative for getting fit. It’s okay if you’re not in the mood to run. Go for a brisk walk. This will get your heart pumping. It’s possible you might start jogging once you’re there!

  1. Revisit Your Goals

This is another form of self-accountability. If you are truly feeling a lack of inspiration towards running, take some time out and examine your fitness goals. What is it you want to achieve? Do you want to lose weight? Do you want to improve your cardiovascular fitness? Remind yourself about these goals and how meeting them will benefit you. Pro tip: these 10 mood-boosting quotes can help too!

  1. Change Your Route

Do you run the same route every day? Perhaps changing the course will stimulate your curiosity and inspire you to run. You’ll learn new routes, work muscles differently, and explore new sections of your city or neighborhood.

Keep in mind, it’s perfectly normal to not feel like running on a daily basis. Proper rest and recovery is just as important for your body as a short run. Give one of these 6 motivational running tips a try the next time you don’t feel like running. You’ll be glad you got out there when you finish!

How to: Hydrating While Cycling

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Follow our advice to get better at hydrating while cycling

If you’re new to cycling, one of the challenges to get accustomed to is knowing how to drink water while peddling. Just as there is skill needed to balance, ride curves, and pump uphills, technique is needed to hydrate without losing your balance and falling off your bike. Here are some tips for hydrating while cycling.

Use a squirt-top bottle instead of a cap bottle

A water bottle with a cap requires you to twist it open, which is cumbersome to do with one hand on a bike. When it comes to squirt-top bottles, you can simply use your teeth to open the valve and start drinking with one hand as you control your bike with the other. The convenience a squirt-top bottle offers during cycling allows you to focus on the course more and avoid any accident.

Make use of the bottle cage on your bike

To carry water on the road, you can use a bottle cage on your bike. The bottle cage can be installed between the bars, on the frame, or near the saddle to help you reach your drink with zero fuss. Here are the pros and cons of each bottle cage.

Aero Bottle Cage

This type of cage is designed so that it can be attached to multiple parts of the bike frame. Most other cages can only be mounted to the frame.

Pros
– easiest to access
– option to install it either vertical or horizontal
– using horizontal bottles at the front can decrease aerodynamic drag

Cons
– poor aerodynamics compared to other cages
– using vertical bottles can cause even higher aerodynamic drag.

Bike Frame Cage

These are very common bottle holders that can be placed on the frame, seat post, or handlebars.

Pros
– slim aero bottles on the down tube are less affected by drag and side wind.

Cons
– intermediate aerodynamic drag
– large frame-mounted bottles are expensive and difficult to clean.

Rear Hydration System

This is an aerodynamic bottle that is mounted behind the seat post. These are more so used by competitive triathletes partaking in very long distances.

Pros
– best choice in terms of aerodynamics
– least affected by side wind

Cons
– requires a cage with a strong grip to prevent bottle-launching
– must be made of a favorable material to oppose side sway

Take advantage of the straight-aways

Think about when the ideal time to take a sip is and be ready to do so. Trying to pull the water bottle out on curves is much more challenging, so wait until the trail is flat and straight to get your drink.

Practice, Practice, Practice

Ride up and down your street over and over and practice. Pull your water bottle out of the cage, take a sip, then put it back while moving forward. Start off slow and pick up speed as you get more comfortable.

Pro Tip: Avoid quenching your thirst in one go

Kerrville TriathlonExerting your body through exercise causes dehydration which makes you thirsty. Despite your desire to rapidly quench your thirst it’s important to not drink too much. It can be counterproductive and negatively affect your performance. It is best to avoid drinking mouthfuls and only take a few sips occasionally. You can hydrate yourself effectively without running the risk of drinking too much.

To make sure you do not run yourself dry, you should consume around 600-900 ml of water, per hour, during a triathlon, in addition to other nutritional needs. Although triathlons will have water available in transition and on the run course, not all triathlons provide an aid station on the bike course. Make sure the water bottle(s) on your bike are full so you don’t run out of water.

Hydrating while cycling can be tricky if you’re not used to it. With a secure bottle cage and lots of practice, you’ll be able to master this skill in no time.

When to Wear a Wetsuit for Triathlon

Wetsuits can be a big boost to your triathlon swim if the conditions are right.

Triathletes normally wear a tri suit during a triathlon. A tri suit is made of a thin athletic material and can come in one or two-piece options. Sometimes because of colder water temperatures, a tri suit is not enough and triathletes will opt to add a wetsuit to wear during the swim. Wearing a wetsuit has many advantages and a few disadvantages.

At Kerrville Triathlon the water temperature is usually wetsuit legal, under 78 degrees. But, depending on the summer and when the first cold front hits, it has been known to be warmer. See the USA Triathlon rules on water temperature below to know wetsuit recommendations based on water temperature. 

Types of wetsuits

WOMEN'S MAVERICK COMP II SLEEVELESS WETSUIT

ROKA Women’s Maverick Wetsuit

A wetsuit is a neoprene insulation suit made for warmth and buoyancy during the swim portion of a triathlon. Triathlon wetsuits are different from other water sports’ wetsuits and are regulated by governing bodies like USAT. Wetsuits for a triathlon cannot be more the 5mm thick. 

The two most common types of wetsuits are sleeved and sleeveless. Full sleeved wetsuits are better for the coldest water temperatures and are the most efficient. Sleeveless is great for cooler water temperatures but let in water which can cause drag. Short “jammer” wetsuits have gained in popularity for short distance triathlons since they are easiest to put on and take off. 

In terms of cost, sleeveless is usually less expensive. Less expensive wetsuits will also typically have uniform neoprene while the materials in high-end suits will vary across the body and incorporate more technology into the fabric. 

Remember, you want your wetsuit to fit snug to your body, but not restrict breathing or inhibit arm movement. If you end up going with a sleeved wetsuit be sure to follow these tips for putting it on. 

Why Wear a Wetsuit?

Help Swim Ability

Wetsuits provide buoyancy. This can come in handy for any open water swim “panic” as the wetsuit will give you extra lift and make it easier to float while you bring your heart rate down and your focus back to swimming.

“Free” Speed

Wearing a wetsuit is one of the easiest ways to get faster swim times. The buoyancy of the suit allows the wearer to swim faster and reduces the effort the swimmer has to put in. The better the swimmer the less advantage the wetsuit may show. A swimmer can expect to save anywhere from a few seconds to tens of seconds per 100 meters. Usually, the longer the distance the more the savings is noticeable. With less exertion in the water, you will feel less of an energy drain as you are heading up to T1.

Warmth

The wetsuit can provide warmth to the swimmer in the cold water. If you are sensitive to the cold the coverage of the wetsuit can be great at making you more comfortable in the water. Wetsuits are highly advised for water temps between 50 to 65 degrees. 

Why Not Wear a Wetsuit?

Tyr-Freak-of-Nature-wetsuit-example-of-expensive-wetsuit

TYR Freak of Nature is one of the most expensive wetsuits on the market, retailing for over $1,100.

Cost

Wetsuits can be a big investment costing anywhere from just over $100 to almost $1000. You can check with local stores to see if they rent suits or try and find second-hand wetsuits through Facebook groups. It is also important that you take proper care of the wetsuit as the neoprene can degrade over time.

Constricting

Wetsuits should fit snug without restricting breathing. That said, some people still find them to cause a claustrophobic feeling especially once they start warming up from swimming. Practicing in a wetsuit is important so you can see how your body reacts. If you panic or feel uncomfortable in a full sleeve, you might try a sleeveless wetsuit or wetsuit jammers. 

Added Time For Taking Off

While they may save you time while swimming, you still have to get out of the wetsuit. This can add minutes to your transition time.

So, to sum it up, for a short swim of a super sprint or sprint triathlon, the time savings of wearing a wetsuit can be negligible. It is really a toss-up to how you feel on race morning and what you have trained for. Pack it in your bag and if it comes time to leave transition and you don’t want to wear it, simply leave it by your bike. For longer distances like an Olympic or Half Distance, a wetsuit will have clear time-saving benefits that outweigh the extra time of removing the suit. 

What else should you wear on race day? Check here

A Quick Overview of the Rules and Water Temps

infographic of when wetsuits are legal based on water temp for usat triathlon

Under 50 degrees: Not suitable for open water swimming, even with a wetsuit

50 to 65 degrees: Suitable for open water swim, but a wetsuit is highly advised

65 – 78 degrees: Suitable for swimming with or without a wetsuit. Sleeveless suits are popular at this temp.

78 – 84 degrees: Race directors use their judgment to allow or not allow wetsuits at this range. Usually not eligible for awards at this temperature.

Over 84 degrees: Wetsuits not allowed

 

What You Should Know About Triathlon Distances

What are the different triathlon distances? We cover the basics to help you choose the right one for you

A triathlon is a sports event that rewards your grit, stamina, and endurance. It is a comprehensive competition which includes swimming, cycling, and running. A triathlon is obviously challenging, but you can do well with proper training and a positive mentality.

When you hear triathlon, you might think of mass swims and endurance professionals racing in a full distance triathlon – Ironman – which involves a 2.4 mile swim and 112-mile bike ride before culminating in a 26.2 marathon run. It is a common misconception that is all triathlons can be.

In fact, there are many different triathlon distances, with most of them being very beginner-friendly.

An important factor that determines its difficulty is the distance to be covered. Knowing the distance implications of various triathlons helps you choose the right one for yourself and prepare for it accordingly. Let us look at different triathlon distances.

Super sprint

Super sprint triathlon is a shorter distance sprint triathlon. This distance event usually covers a total distance usually of about 8 miles (3 km). It is perfect for those who want a taste of what triathlon is all about.  The distance breakup can vary greatly in this distance but is usually is 300 to 500 m of swimming, 10 km (6.2 miles) of cycling, and 2-3 miles of running. Despite being considered a beginner’s triathlon because of the short distance, it can be just as tough for veterans that want to see their max speed. 

Sprint

For beginners who have some previous experience and want to take it up a notch, a sprint triathlon is a logical progression after a super sprint. This is one of the most popular distances for triathlons. This distance can vary greatly as well. So be sure to check the specifics when researching triathlons in your area. A sprint triathlon is usually about a total of 15-25 miles. An example of a sprint triathlon distance is a 500m Swim, 14.5 mile Bike, 5 Km Run.

Taking part in a sprint triathlon is a great way to check how your training is going when you are training for a longer distance. Participating in a sprint 6-4 months before an Olympic or Half Distance is a great way to practice and test your race tactics.

Standard/International/Quarter/ Olympic

The name gives away the increased difficulty that comes with this triathlon. This event distance took on the name Olympic after triathlon joined the Olympic Games in 2000. With an overall distance of around 32 miles (51.5 km), this triathlon requires you to exhibit a higher endurance level. It comprises 1500 m (0.9 mile) of swimming, 40 km (24.8 miles) of cycling, followed by 10 km (6.2 miles) of running. 

Training for an Olympic takes significantly more time and planning. There are usually race cut off times at these events, meaning knowing your pace is very important.

Half Distance/ 70.3

Half distance triathlons have become increasingly popular over the years. This 70.3 mile-long strenuous physical course involves covering 1930 m (1.2 miles) in water, 90 km (56 miles) on the bike, and 21 km (13.1 miles) on foot.

Racing a half distance is very obtainable with a structured training program. Half distances can take up to 8.5 hours to complete. Athletes racing in these longer distance events should also pay attention to on-course support and have a nutrition plan. A 70.3 distance is great for athletes that want to focus on endurance over speed. Just like with moving up from a sprint to Olympic, racing a half distance as part of your full distance training is a great idea.

Full Distance

If half distance is not enough for you, you can double the distance by participating in a full distance triathlon. This is commonly associated with the Ironman brand but there are tons of awesome events that offer a full distance triathlon. Covering 140.6 miles (a little over 226 km), a full iron triathlon is extremely tough, even for veterans. It requires you to swim for 3900 m (2.4 miles), cycle for 180 km (112 miles), and run for 42.2 km (26.2 miles).

Athletes racing the 140.6 distance should invest in more specialized equipment like a triathlon bike and potentially a wetsuit. The training regimen for a full distance is much longer and requires a dedicated schedule.

Ultra

From double triathlon to decuple triathlon, every version that exceeds full distance triathlon falls in the ultra category. These triathlons can stretch over a number of days. The most-demanding forms of triathlon fall in this group.

These distances can be seen as milestones for you to reach over your triathlon career. Choosing the most suitable distance, as per your ability and experience, can prove crucial to how you perform in the competition. Make sure to pick a distance that doesn’t push you too much and that you can enjoy it.

Infographic showing the different triathlon distance that are explained within the blog