Running is the most convenient sport of triathlon - you can do it anywhere, anytime.
Running is the most cost effective sport of triathlon.
Running is the sport where you will likely experience a big endorphin-rush.Running is a way to relieve stress.
Running is a way to get outside.
Running is familiar to most triathletes - either from road racing (ex. 5K, half marathon, marathon) or running for fitness.
Running is a way to change the body composition.
Running is the sport where most triathletes feel there is much room for improvement.
Running is the sport where most triathletes experience GI distress.
Running is the sport that is most remembered at the end of a triathlon.Most triathlon performances are defined by the run portion.
Most triathletes feel they need to run harder or longer to run better off the bike.
Many triathletes feel that if they lost weight, they'd be a better runner.
Running has the greatest risk for injury.
Based on the above, triathletes have a strong emotional component to running. Because of this, athletes put a great amount of extra attention into run training - feeling like they always need to run more (harder or faster).
Interestingly, great runners rarely make great triathletes. Because the sport of triathlon is swimbikerun, you need to train in a way that makes you a better triathlete. To run well off the bike, you need to be strong on the swim and bike and most importantly, you need to be efficient and strong on the run. Instant of putting the focus into running distance or speed, you need to learn how to hold good running technique as you get tired/fatigued.
Training to become a faster runner does not mean that you'll become a better runner off the bike. Therefore, your run training must train you in a way that allows you to tolerate the demands of running on tired legs. Therefore, your ability to run well off the bike is not determined by how fast you can run but how well you can resist fatigue.
Sadly, there's no secret strategy for preparing for a perfect run off the bike. There are many variables that can affect running performance, like the terrain, weather, fit on the bike and swim environment. Nerves and mental toughness can also impact the run. Many successful triathletes have had incredible race day performances despite feeling horrible on the run.
Because running off the bike is extremely demanding (some triathletes are better at it than others), you want to think of ways that you can improve your potential to run well off the bike on race day.
To help reduce your risk of injury, train more consistently and improve the chance of running well off the bike, here are some workout suggestions to break you from the bad habit of just running for distance and/or pace/time.
- Speed work - Fast running does mean faster running off the bike. Fast running is a recipe for injury. However, this doesn't mean that triathletes shouldn't include speed work in training. Short intensity efforts (ex. strides) will help active fast twitch muscle fibers and strengthen the glutes and the muscles in the feet. It's important that the distance (and intensity) is not great enough that you would risk poor form, which would increase the risk for injury. Speed can also be incorporated into a brick or long run, to help you learn how to run well with tired legs.
- Long runs - It's important for triathletes to accumulate running volume, but there are many ways to do so. You "long" run should be safe for your body, at your current level of fitness. Ultimately, for your run training to pay off, you need to be consistent. There's little benefit of running more than 2.5 hours at one time as the longer you run, the more time you need to recover from that run. The goal is to train with the least amount of training stress, while making the most performance gains. Instead, it's better to think about what happens within a long run. Progressive running, brick runs, double runs and back-to-back running days can all help to build running endurance, in a safe and productive way.
- Easy runs - Running easy does not mean running slow. It's important to learn how to run at an effort that costs as little energy as possible (less stress on the joints, muscles and heart). Most triathletes have two speeds when it comes to running - tempo and hard. When asked to run easy, it feels impossible - this is because the athlete has never learned how to run with good running economy at an easy effort. Don't make the mistake of making 80% of your runs at 80% effort and higher. You'll become a faster runner by learning to run easy. Work on controlling breathing/heart rate without being tied to running a certain pace.
- Hills - Hill workouts offer a strength component of running. Hills also force you to run with good form as you don't have to work for the propulsion like you would on the track/flat road, despite having a high heart rate. Running on hills will make you a stronger athlete, preparing you for the demands of triathlon running.
- Frequency running - To reduce the risk for injury, but to train enough to improve resilience and endurance, it's important to run often - but not too much. It's not about how many miles you run but how those miles add up. Running somewhere between 4-5 times per week can help with running economy as you have several opportunities to run easy, with good form and also a few times to tax the system with hills and intensity. By breaking up your long runs into two runs in one day, incorporating walk breaks in your runs, running off the bike or running a few days in a row (and then with a day off from running) can help you safely adapt to running, while minimizing the risk for injury. Most of all, you have to figure out the right prescription for your body so that you can be consistent with your triathlon training.
- Other workouts - Your bike and swim workouts can help you become a better runner. Running more doesn't make you a better swimmer. Swimming is a great way to build endurance while giving your land legs time to recover. By placing non-weight bearing load on your body, you can build endurance, strength and power - which will transfer to your running. Strength training will also help stabilize your muscles to improve balance and posture.
Knowing that running is where most triathletes get injured, it's important to be smart with your run training. The body can only manage so much training stress - be wise with how you place that stress on your body so that you can be consistent with your swimbikerun training.