Read time: 4min.
By Coach Yan Busset
Running Efficiently in Triathlon: Tips to Manage Fatigue and Optimize Performance
Running in triathlon is the final act, the make-or-break stage. After hours of battling the water and hammering the bike, every long distance triathlete faces this last stage with an energy reserve that’s running dangerously low. Unlike a regular run race, this isn’t just about running; it’s about running smart. Imagine your body as a phone with only 5% battery left, and no charger in sight. Every step matters, every breath is a calculated to make it more efficient.
In this article, we’ll break down what makes running in a triathlon unique and share the tips and techniques to help you cross the finish line with grace. Whether you're approaching your first triathlon or aiming for a new personal best in long distance, discover how to turn this final stage into your greatest advantage.
Running on “Fresh” but Fatigued Legs
After getting off the bike, the legs often feel stiff due to the prolonged aero position on the bike, which can make the start of the run challenging. But in the same time you might feel an initial burst of energy as your body shifts to using different muscle groups. This sensation, however, is short-lived. Adapting your muscles to run after the bike is crucial for a smooth transition.
Takeaway Tip: Incorporate “brick” sessions into your training, bike-to-run workouts that simulate race conditions and help your body adapt to the muscle shift. You don’t need a long run after the bike to gain benefits; short, fast-paced run strides off the bike (such as 10-20 reps of 50-80 meters) can be highly effective. Focus on maintaining good posture and a quick cadence to ease your legs into running mode smoothly.
Additionally, Twice a week or even better daily, add mobility exercises, especially focusing on hip flexors and hamstrings, to counter the restrictive position of cycling. Improved mobility can help your run technique but also to transition more smoothly and quickly find your stride.
The Paradox of Training for the Run: Swim and Bike More
One of the best ways to improve your run in triathlon may seem counterintuitive: swim and bike more. Ensuring enough volume in these two disciplines helps you arrive fresher at T2, as you build the endurance needed to complete both without being overly fatigued. In triathlon, the goal isn’t just to survive the swim and bike; it’s to complete them with energy left for a strong run.
Takeaway Tip: Before addressing your run, rethink your training to address any weaknesses in your swim and bike. If your swimming feels energy-draining, focus on refining your technique and building enough endurance to complete the distance comfortably. Similarly, ensure that at least 50% of your weekly training is dedicated to the bike, with a strong emphasis on muscle endurance, so that your ride isn’t just fast but efficient. The key is efficiency; the time and volume you dedicate to these disciplines will directly impact your performance on race day.an that emphasizes endurance in all three disciplines.
Running Economy: Finding Your Zone and Building Efficiency
Imagine your body like a drained phone with only few % battery left. To make it to the end, you need to shut down all non-essential apps and activate “eco-mode,” saving every bit of energy for what truly matters. In triathlon running, this means finding your optimal pace or “zone” that conserves energy rather than drains it. Knowing your running zones is essential; it lets you avoid starting out too fast and helps you settle into a pace that sustains you through the distance.
Many triathletes, after hours spent hammering the bike and smashing the pedals, unconsciously bring this heavy style into their run. This results in a high Ground Contact Time and a more forceful stride that drains energy. Instead, true running economy requires cultivating "avoir du pied" a Light Footedness, reactive stride that’s both efficient and sustainable. Picture running on eggs without breaking them. Achieving this involves technique work, like maintaining a high cadence with shorter strides to reduce ground contact time, making each step lighter.
Takeaway Tip: Regularly test your running zones to internalize your ideal pacing and avoid bonking. To build a Light Footedness and optimize running economy, incorporate plyometric exercises, high-cadence drills, speed work, and rope jumps. These exercises train your body to develop a quick, springy stride, helping you conserve energy and avoid the heavy footfall common after intense cycling.
The Importance of Strength and Conditioning
Triathlon running places unique demands on the body, and strength is often the limiting factor rather than endurance. A lack of strength can lead to a decreasing running form which can lead to cramping and fatigue, making it difficult to maintain pace toward the end of the race. Integrating strength and conditioning work can prevent this and help you finish strong.
Takeaway Tip: Prioritize polyarticular strength exercises with free weights, like squats, lunges, and deadlifts, using barbells and dumbbells instead of machines. This type of training works the entire muscle chain and reinforces core strength and balance, while allowing for a full range of motion that maintains mobility. Avoid machines to encourage better core activation and stability.
Now you can see that running in triathlon, especially in long-distance events, has its unique demands. Training for running without considering the full scope of triathlon, and the fact that the run comes last, is a serious mistake. Use these tips to ensure a strong finish in your next triathlon.
I’d love to hear your feedback and comments. Have you made these mistakes in your previous preparations? And if you implement these tips, I’d be thrilled to know what benefits you experience. If there are any topics you’d like me to cover in future blog posts, feel free to send me a DM; I’m always open to your suggestions. Until then, stay strong, fast, and furious.
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