Chapter 5: Running: Developing Your Stride
Running is the final segment of a triathlon and often the most challenging due to fatigue from the previous segments. This chapter will cover essential running techniques, training plans, and strategies for improving speed and endurance.
Running Techniques
Efficient running involves proper form and technique. Key elements include:
Posture: Maintain an upright posture with a slight forward lean to use gravity to your advantage.
Stride: Focus on a mid-foot strike and a quick, light stride to reduce impact and improve efficiency.
Arm Movement: Keep your arms bent at 90 degrees and swing them naturally to aid in forward momentum.
Building Endurance and Speed
Incorporate interval training, long runs, and hill workouts into your running routine to build endurance and speed. Gradually increase the distance and intensity of your runs to prepare for race day.
Running Off the Bike
Running off the bike (brick workouts) is a crucial part of triathlon training. Practice transitioning from cycling to running to become accustomed to the sensation and reduce fatigue on race day.
Tips for Success
Join a Running Group: Training with others can provide motivation, feedback, and support.
Use a Treadmill: Treadmills are a great tool for consistent training, especially during bad weather.
Work with a Coach: A running coach can provide personalized feedback and help you refine your technique.