Beginner’s Guide to Triathlon - Running

Chapter 4: Running

Running is the final discipline in a triathlon, and it’s often the most challenging. In this chapter, we’ll cover the basics of running technique, different types of running workouts, and how to train for race day.

Running Technique

Proper running technique can help improve your speed and reduce your risk of injury. The basic components of running technique include body position, foot strike, and stride length.

Body Position: Your body position while running should be upright and relaxed, with your shoulders down and back, and your arms swinging naturally at your sides.

Foot Strike: There are three main types of foot strikes in running: heel strike, midfoot strike, and forefoot strike. A midfoot or forefoot strike is generally considered more efficient and can help reduce the risk of injury.

Stride Length: Your stride length should be comfortable and efficient. Avoid overstriding, which can lead to injury.

Running Workouts

Running workouts can help improve your running fitness and prepare you for race day. Some common types of running workouts include:

• Endurance runs: Longer, steady-state runs at a moderate pace to build endurance.

• Interval training: Short, high-intensity efforts followed by periods of rest or low-intensity recovery.

• Fartlek training: Unstructured workouts that include varying speeds and distances to improve fitness and running economy.

Training for Race Day

Training for race day involves more than just running workouts. It’s important to also focus on nutrition, hydration, and recovery. Some tips for training for race day include:

• Practice running after biking to get used to the feeling of running on tired legs.

• Practice transitions from biking to running to improve your transition time.

• Incorporate strength training into your training plan to improve running economy and reduce the risk of injury.

In conclusion, running is the final discipline in a triathlon, and proper technique and training can help you become a stronger runner. Running workouts can help improve your running fitness, and training for race day involves more than just running. It’s important to also focus on nutrition, hydration, and recovery. In the next chapter, we’ll cover the importance of brick workouts, or combining two disciplines into one workout.