The run is the last leg of a triathlon. This is significant for our training. Because we will be racing on tired legs, we need to practise RUNNING WELL while TIRED.

I want to focus on the highlighted words above.

Running
We want to run after the bike not shuffle, walk or crawl. Running is the fastest way to move on our feet. However if we do not PACE ourselves properly we may not be able to continue running. Like the hare in the famous fable we may start too fast and end up the loser.
In long races, such as the Ironman, where most people are forced to walk at some stage, it is a good strategy to WALK ON PURPOSE for short periods so that we can keep running for longer. You can read more about the run-walk strategy in my free report “Seven Secrets to Triathlon Success”.

Well
Technique pays an important part in running particularly in triathlon.

Although there is some debate about the best technique for running the general recommendation is to maintain a QUICK TURNOVER (about 180 foot strikes per minute) and to land with your feet  DIRECTLY BELOW YOUR BODY (not in front like a brake).

When I was younger I had an Illiotibial-band injury that I believe was largely due to landing on my heel in front of my body.

Since I have started training again, I have changed my technique and I have had no injuries in almost 5 years (even running long distances and also very intense interval sessions.)

Tired
As triathletes we need to practice running off the bike. Usually this is done as a bike / run “BRICK”. There are variations on this depending on the kind of race you are training for.
For long distance races like ironman or 70.3 races, long rides are followed by a run usually at medium pace.

For sprint triathlons, “BRICKETTES” are very effective. Intense bike efforts are immediately followed by intense running efforts.
After a rest period, these efforts are repeated several times.

It is interesting to note that Simon Lessing, perhaps the greatest short-course triathlete of all-time rarely did any brick training. However, as a professional triathlete he was racing frequently and so still had plenty of practice RUNNING WELL while TIRED.

So the conclusion is that we should focus on good technique while running especially when tired as this is what keeps us injury-free
and gets us to the finish line fastest.

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