If you aint trying to win the race then you can tuck your laces in and use your runners on your bike, even get some pedal mods so its "like" wearing spds.
This might be a really silly question - but I am totally new to this and haven't even done a race yet - but is there one shoe I can wear for the cycle and run?
It just seems to me that if you are spending time changing between cycling shoes and running shoes that is seconds wasted. Also, I am thinking about starting off with some duathlons, which would mean two shoes changes!
Nothing wrong with wearing running trainers for the bike and run, however, time lost in transition changing your shoes will be more than outweighed by time gained on the bike.
I posted a similar question previously (see below) and went straight out and bought myself some new pedals and cycle shoes.