Looking to improve the run leg of your triathlon? Here are four simple steps to take to you from runner to better runner.
Most multi-sport races conclude with a run. After surviving the swim leg and enduring the cycle leg of a race, athletes must still find power in their exhausted legs to finish the race. For some athletes, the run is the best part of their race. If you’re not one of those athletes and you are falling behind in the run, or if you would like to become that runner who pats other runners on the back as you pass them on your way to the finish line, keep reading for tips to improve the run leg of your triathlon.
Learn Proper Running Technique
Good running has huge advantages. For you to perform at your best it is important that you run efficiently, allowing your body to use the minimum required energy with each step, whilst maintaining the required stride length and cadence. Proper technique will make you faster, reduce injuries and prolong your run-life expectancy. For best results that last, find a running coach to teach you the best technique.
Practice Proper Technique
Commit to the new run form that you learnt in Step One. It is very easy to revert to old habits. If your first change is to shorten your stride, you may find that on an 8km run, you will probably only be able to sustain this new style for 800m before regressing to your old style for the remainder of your run. Any return to your old ways will hinder your progress to becoming a better runner. Making changes in your technique requires frequent, perfect repetition. If you find yourself relapsing, do the planned 8km, but run only the amount of time you can sustain with the new, perfect run form. Before you tire and regress, stop running and walk for 30-90 seconds to refresh before you run another short, yet perfect, stretch. Approaching all of your runs that way will result in permanent muscle memory alteration.
Run Often
Not only does running improve your general fitness, which will contribute to all disciplines including cycling and swimming, but the changes in your technique will stick better if you run often. Practice your perfect technique. You don’t have to necessarily run long, run hard, run hills or run fast. The No. 1 priority is to run often, even if those frequent runs are short, flat and easy. Focusing on good technique will result in breakthroughs.
Enjoy Running
The best runners share a passion for running - running should not feel like a chore. To succeed in running, a positive attitude is essential – you’re unlikely to improve in a discipline you fear or dislike. Find a great running partner and a route you enjoy and always appreciate your individual ability and the gains you make.
Following the four steps above will give you a good grounding on the path to running excellence and a better triathlon experience overall.
