It’s the last leg of the race and most triathletes agree a strong run wins a triathlon. Make 2016 the year you become the best runner you can be.
1. Hire a running coach
Many triathletes do all their training with a tri club without having sport-specific coaches. Or, they head out on their runs solo. Hire a running expert to help you perfect your form, avoid injury and build a good run training plan. A coach will bring a new perspective and make corrections to your technique that could boost efficiency and save you from injury. Running coaches help you single out your running in a way you may not on your own.
2. Hit the track
Triathlon plans dictate the amount of kilometres you should run each week for a specific race but don’t always specify where you should perform that running. The track is a great tool for getting faster and provides a break from the monotony of your usual routes. Track workouts are great for working on pacing thanks to the flat, measured ground. The controlled environment allows you to run your sets without interruptions so you can nail your pace times and pay attention to form.
3. Run more
Adding just a few kilometres to your runs is a simple way to become a better runner. During your base training, run as often as you can to build a good running base for your actual triathlon training. Just remember to add kilometres to your week safely. Increasing volume by 10% each week is the best way to reduce risk of injury.
4. Listen to your body
As the discipline that puts the most pressure on your body, running is the most common way for triathletes to get injured. There’s nothing worse than training for a race and having to put it off because of injury, so look for the warning signs early so that you don’t lose your racing season. Even though a triathlon plan may call for a certain distance run every day, listen to your body and adjust your plan as needed. Take rest days or cross-train if you think you’re getting injured and visit a specialist to help with prevention and recovery.
5. Run the course of your next race
To master the run leg of your next race, take a trip to the course if possible and practice the route. You’ll get familiar with the hills and turns and won’t be surprised on race day. After having already completed a swim and ride, you’ll be at your most fatigued by the run. Going into it prepared saves you mental and physical work.