How to Train for A Triathlon Run

Craving a new challenge? Try a triathlon run!

With over 3.5 million participants worldwide, a triathlon is more about accomplishing personal goals than the competition. Triathlons may surely appear intimidating, but there’s nothing you cannot achieve with some zealous training and hard work. Plus, the event is exorbitantly supporting and welcoming to first-timers. Hence, don’t worry if you’re a triathlon newbie.

The best part? If you already exercise regularly, it can take up to only six dedicated weeks of triathlon training to get prepped up for race day.

In this post, we’ll share all our triathlon tips and tricks and explain how to train for a triathlon run in detail.

How to Train for A Triathlon Run

What You’ll Need

The swimming section of the triathlon requires very little equipment as compared to the biking section. Of course, it’s slightly more than the running section but nothing major per se. Similarly, you will need a few things when training for it, such as:

  • Running clothes:Whether it’s cold or hot, running clothes can keep you dry and comfortable. Before you buy running clothes, make sure it has the following: the right material, the right fit and the right number of pockets. The best triathlon running clothes use technical, soft fabrics that wick sweat away from your body and dry in a snap. Moreover, make sure you dress up according to the weather.
  • Running Shoes:While you’re in search of the perfect running shoes, make sure you consider the following: your weight, biomechanics, the shape of your feet, and the surface you’d be running on. It’s only after considering this that you’d be able to pick the best running shoes for yourself. Every running shoe is different and caters to runners of varying needs.
  • Membership to a running or tri-club:The best thing you can do for triathlon training is to join a running or triathlon club. Joining a club can give you the opportunity to train with seasoned runners, receive guidance and tips directly from triathlon experts. Moreover, being part of a club can take away any fear that you may have regarding triathlon running.
  • Towel:You’ll definitely need a small towel to wipe all that sweat once you’re done running!

How to Train for A Triathlon Run

Now that you know what you’ll need for triathlon run training, follow the provided tasks step-by-step:

Running Fundamentals

Just like everything else in life, a solid foundation is a key to success. That’s why you must begin by mastering the fundamentals of injury-free and efficient running:

  1. Never land with your foot out in front– rather, it should be directly beneath your hips. This reduces impact stress and braking, allowing you to efficiently deliver energy from the former stride to the next.
  1. Keep heel unweighted during every stride cycle– a good runner always holds almost all of his/her body weight on the forefoot through every stride cycle. This delivers both energy return for propulsion and shock absorption for the upcoming stride.
  1. Run with a yield of at least 180 to 182 strikes– at any running speed for every minute. This reduces impact stress and fast-twitch muscle fiber recruitment, curbs the need for vertical displacement, and delivers the utmost energy return for the next stride.
  1. Generate propulsion via hip extension– never create thrust through knee extension or flexion. Hip extension provides a more effective horizontal thrust and involves larger muscles to do the hard work.
  1. Before the foot hits the ground, accelerate it backward this reduces braking and allows propulsion to initiate the instant the foot bears weight.
  1. Curtail contact time between the ground and your foot as this allows optimal utilization of elastic recoil and prevents vertical displacement.

Triathlon Running

Once you’ve nailed the running fundamentals, it’s time to learn how to train for a triathlon run. If you’re already a good runner, you may assume that running is going to be the easiest aspect of a triathlon. However, you must remember that running a 5K isn’t the same as running a 5K after you’ve finished a 20K bike and 750 meters of swimming sprints.

Therefore, if you’re a seasoned runner, do most of your triathlon run training as a combination workout ensuing a bike workout or swim. For instance, run for fifteen to twenty minutes after you’ve concluded one of your other workouts.

Likewise, if you’re crossing over from a bicycling or swimming background, you should begin focusing on improving your running base. A great way to start building your running fitness is to switch between walking and running. For instance, jog for five minutes and follow it with a minute of walking. In the beginning, your total workout duration should be at least twenty minutes.

With time, as the routine gets easier, increase your run time to ten minutes with a minute of walking (total workout duration = thirty minutes). Gradually, your goal as an amateur should be thirty minutes of running without any stops. Lastly, try to run at least twice a week while you train for your first triathlon.

Bonus Triathlon Run Tips

Join a running group

Many seasoned runners practice with each other and provide guidance, tips, and tricks to people who’ve just begin their triathlon journey. Moreover, being part of a running or triathlon group can take away a lot of your fears and help you perceive things in a new light. Remember, triathlons aren’t just about physical strength but also your mental capabilities.

Recruit help

This can be anyone – a friend, professional, coach, etc. Make plans with a friend for an evening run, as skipping a workout is considerably harder when you know you’d be letting a friend down. Moreover, you can even hire an expert and get the help you need.

Our Final Thoughts

We hope this guide helps you to know how to train for a triathlon run. Don’t be discouraged by your lack of experience; simply follow this guide and be ready for the event in no time!

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