WEEK 6, Day 7: 2-sport workout for 30-60 minutes. Do a swim followed by a ride, or a ride followed by a short run/walk. Remember the 10% Rule, which says you should add 10% to your time or distance from the week before. Today's running tip: Running shoes are the single most important piece of equipment for a runner. To find the right shoes for you, look for a pair that provides shock absorption, stability, adequate flexibility, pronation support (for the way your foot rolls in after it contacts the ground), and motion control. The biomechanics of your foot should match perfectly with the structural performance of your running shoe. It's best to buy your running shoes at a real running store rather than a warehouse-type store, even if you have to pay a little more, because only a specialist who knows the current technology in performance footwear can help you find the right shoe for you.
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