While you’ve likely run at some
point in your life, triathlon running is very different than running as a standalone
exercise. During a triathlon, by the time your feet hit the pavement, nearly
70% of your race duration is already complete. As a triathlete, the swim and
bike will exhaust your body, making your legs feel like heavy bricks by the
time you start running. As a triathlete, it’s not uncommon for your normal
running mechanics to change due to fatigue. Oh, and there’s
also the physical and mental struggle of having to run with depleted energy
stores and slight dehydration.
To properly prepare for a triathlon, you can’t train like a distance runner or track sprinter. Even if you are already an experienced runner, transitioning to triathlon may not be an easy adjustment – mentally or physically. But with the right training, you can feel excited and confident for the triathlon run.
To properly prepare for a triathlon, you can’t train like a distance runner or track sprinter. Even if you are already an experienced runner, transitioning to triathlon may not be an easy adjustment – mentally or physically. But with the right training, you can feel excited and confident for the triathlon run.
Becoming a better triathlon runner is much more than training for
speed or distance or accumulating weekly running miles. Proper run training
means thinking like a triathlete—not like a runner.
One of the most important physiological components of successful
triathlon racing is resiliency. The stronger and more efficient you are, the
easier it is to run well under fatigue. Training to improve your 5K or half
marathon times in a road race will not guarantee that you will become a faster runner
off the bike. Training for a marathon or targeting a 2+ hour run to become "ready" to run a marathon off the bike in an Ironman will not translate to a better race day performance. Historically, most of the top triathletes lack a background in competitive running. Some elite triathletes can run faster off the bike relative to their own stand-alone run times! Not surprisingly, triathletes who are strong on the bike and efficient in the swim tend to fair better running off the bike than their competitors. In other words, becoming a better triathlon runner is not just about becoming a better runner.
Run Training: 5 Tips
- Don’t be afraid to run easy. You should be able to hold a conversation without getting out of breath.
- Improve your swimming and biking. Without a doubt, what precedes the run immensely impacts run performance. To become a better runner off the bike, the answer is not harder running or longer running, but being consistent with your running (and staying injury-free) as you train to become a stronger cyclist and open water swimmer.
- Before a stand-alone run, dedicate at least 5-10 minutes to mobility, glute strength and active stretching.
- Incorporate walk (or reset) breaks into your running to reduce fatigue and to help support the central nervous system.
- Learn how to take in nutrition (e.g. sport drinks) while you are running. Become comfortable wearing a hydration belt/pack everytime you run so that you can drink on a schedule.
To prevent these breakdowns from happening, always focus on your running
mechanics. Form over force. Identifying and correcting your individual mechanic
flaws will help you move with optimal mechanical efficiency, while also mitigating
some of the injury risks that occur under fatigue.
Different terrains affect your running form, pace and tactics.
Although most triathlon runs take place on asphalt or concrete, it’s
beneficial to train on a variety of surfaces.Triathlon is a strength-endurance sport. Even at the sprint distance, you need to be strong. A decrease in running economy is often linked to dehydration, glycogen depletion, a decline in neurological muscle activity, and muscle damage. But thankfully, training can improve running economy.
The more power you can generate with each stride, the faster you can run. The stronger your glutes, core, and lower legs, the longer you can generate that power with good form.. Because of the corrosive nature of running, there’s great risk for injury when you chase running miles or paces. Bricks, progressive efforts, easy efforts, double run days, hills, endurance efforts, soft impact runs, and treadmill running can help you become a better triathlon runner.
Don’t be afraid of running on
hilly terrain. Triathlon running requires you to be strong and resilient. Compared to flat surfaces, hills make for an effective training
tool because they promote more economical running form when your heart rate is
elevated. In other words, unlike speed work on flat terrain or on the track, you don't have to rely on propulsion to raise your heart rate. This may help reduce the risk for injury.
The treadmill may look like a boring way to run but it’s actually a valuable training tool—one that allows you to build your mental strength while controlling the specificity of your workout. And because the treadmill belt is smooth and cushioned, it can be more forgiving on your joints, especially for an easy run. Research shows that when you set the treadmill on 1% incline, it closely simulates the energy cost of outdoor running. By increasing the incline even more, you can simulate different types of hills. Some treadmills are even equipped with a decline mode to mimic running downhill hill.
The treadmill may look like a boring way to run but it’s actually a valuable training tool—one that allows you to build your mental strength while controlling the specificity of your workout. And because the treadmill belt is smooth and cushioned, it can be more forgiving on your joints, especially for an easy run. Research shows that when you set the treadmill on 1% incline, it closely simulates the energy cost of outdoor running. By increasing the incline even more, you can simulate different types of hills. Some treadmills are even equipped with a decline mode to mimic running downhill hill.
To learn more: Athlete to Triathlete