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The triathlon run leg, like its cousin, requires very little in the way of gear although as expected, triathletes have managed to tart up the run with a variety of different gizmos. For the most part, however, as long as you can propel yourself forward on your feet (for a USA Triathlon sanctioned race), or on your hands and feet or whatever human-powered, mechanically unaided locomotion you can muster (for an Ironman race)Power and you don’t break any public indecency rules, you’re good to go with almost no gear aside from what you’re wearing.

Minimum Required: Running shoes. Your current running shoes will work great assuming that they’re up to the task. By “up to the task” I mean that they haven’t outlived their functional lifespan. Running shoes are critical for your long-term health and well being as you train for a triathlon yet athletes often gloss over their importance because shoes aren’t as sexy as some of the other high-dollar gear you can buy. Realize that running shoes have a limited service life based on the quality of the shoe, the cumulative miles you’ve run in them, your biomechanics and your weight among other things. Starting out your training in a beat up old pair of running shoes is a sure way to injure yourself.

Save yourself a lot of pain by visiting a shoe store that specializes in running shoes. A good store will have a knowledgeable staff that can assess your individual needs and help you pick out the right shoe. A really good store will go further by assessing your biomechanics and your running gait and matching them up to a specific shoe. Once you have a good pair, replace them at the appropriate time. Again, a knowledgeable running shoe store staff can help you determine when that time comes.

Good idea to have: Elastic speed laces, running hat, number belt. A variety of different companies manufacture speed laces for running shoes. There are differences in design, but the common theme is that the laces themselves are a stretchy, elastic material, and they are cinched down by some type of plastic knob. Speed laces, as the name implies, can significantly reduce the amount of time you spend in transition between the three sports, particularly if you plan to put on your running shoes immediately after the swim. Exiting the water, you’ll probably be discombobulated to some extent because of the transition from being horizontal in the water to standing upright. This, combined with being in a hurry and being wet can make putting on and tying shoes a less-than-pleasurable event. Speed laces allow you to avoid the hassle because you can simply slip your shoes on without having to tie them or even without having to sit down.

A running hat or a visor is nice because it helps keep sweat and direct sunlight out of your eyes. I recommend a running-specific hat in white made from a wicking fabric. Dark colored hats are bad because dark colors soak up the sunlight and make you hot.

Most races have a rule that says the race number must be displayed on the athlete’s front during the run, especially at the finish. If you plan to put on a dry shirt after the swim, you can have your number pre-positioned on the front of the shirt with safety pins. If you’re not going to put on or change shirts, you’ll want your number affixed to a number belt. A number belt is simply an elastic belt with a plastic quick-release buckle and two plastic snaps that hold the number in place.

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