Triathlon and Ironman Training Sessions: Running

March 29, 2019

We’ve already presented you some useful tips and tricks regarding training for the swimming part of a Triathlon or an Ironman, as well as the cycling. Now the time has come to get you prepared for running, too. Those who are interested in these types of competitions must know that thorough preparation is necessary.

 

Whether you’re training for a Triathlon or an Ironman, you will have to successfully perform in three continuous and sequential races. First, swimming, then cycling, and lastly, running. This may be the hardest part, considering that you will have already been done with the swimming and cycling part, and your muscles will be tired. Switching from cycling to running is very consuming for beginner triathletes, and often they do not expect such muscle weakness. Of course, you can train for this in time, with various transition workouts, from which one of the most preferred one is the so-called „brick,” or back-to-back workout sessions involving these two disciplines, cycling and running.

 

The best option is working with someone who can train you as well as motivate you. If you’re reading our blog, you may already know that you can count on Adam for private swimming lessons and Triathlon or Ironman training sessions. But you will need to find another professional coach to help you with the cyling and running part, if you want to do everything right. For those who have experience in this area or can offer help and guidance to beginner runners, feel free to share your experience in the comment section below!

 

However, if you’re a beginner and this will be your first Triathlon or Ironman competition, you will need proper training and several weeks of hard work. Also, you have to pay attention to the most common running faults as well, in order to avoid injuries or low performance.

Triathlon and Ironman Training Sessions: Running

Common running faults

  • Spending too much time on the ground
  • Not paying attention to your arms
  • Overstriding
  • Running in shuffle without lifting the heels

Did you notice these issues during your morning run? Well, then the following pieces of advice will definitely be useful.

 

First of all, you should keep your arms relaxed and let your heels come up above the knee when it’s off the ground. Secondly, pay close attention to your feet, which should land at your centre of gravity, and not ahead of your body. Another useful tip is to land lightly, meaning landing on the balls of your feet instead of your heel. Of course, these are not instant fixes, so you will need to work on these as much as possible, and you should definitely do your research about other useful techniques that may help you train for any type of race.

 

Tips for preparing for a Triathlon

  • Are you running two times a week? Then try adding one more short run to your routine.
  • 45 training sessions weekly? Try taking a one-day break and add more recovery time in order to help improve your speed.
  • Try including overspeed, short hill intervals on the treadmill.

Don’t forget: start planning your trainings weeks before the race, in order to be in good shape when the time comes. If you’re looking for a private swimming coach who can guide and train you in a professional manner, then you’re at the right place, as Adam will happily help you. However, plan your workouts wisely, so that you’ll have enough time to focus on swimming, cycling, and running as well!