Run Strong Off the Bike: 10 Tips for a Better Triathlon Run
*Part 3 of the 10 Tips Triathlon Series
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We’re back with the 3rd installment of the 10 Tips Triathlon Series!
Since so many Triple Threat Life readers are preparing for their first triathlon, or their first long-course triathlon (70.3 or 140.6), we’ve created a 5-part Triathlon Tip Series.
Over the past 2 weeks, we’ve covered the swim and the bike, so you know what today is… The run! And not just running- we’re talking about triathlon running.
If you’ve ever run directly after riding a bike, you know that it’s completely different than running on fresh legs.
You might feel like a baby giraffe learning how to take his first steps.
You might feel like a pair of bricks are strapped to your feet.
You might feel like Gumby running through molasses.
All this being said, there’s an art and science to running well off the bike. And that’s what we’ll be talking about today!
As a reminder, the 10 Tips Triathlon series includes:
Run Strong Off the Bike: 10 Tips for a Better Triathlon Run
Smooth Transitions: 10 Time-Saving Tips to Gain Free Speed
Fuel for the Finish Line: 10 Triathlon Nutrition Tips for Race Day Success
Stay tuned to Triple Threat Life as we release each post in the series over the next few weeks.
If you’re a member of the Triple Threat Life Club, you’ll get a free e-book at the conclusion of the series that compiles all these tips into one place, making it easy to access and reference as you prepare for your next triathlon.
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Run Strong Off the Bike: 10 Tips for a Better Triathlon Run
For those of you who’ve done a triathlon already, you know that running after riding a bike is much different than running on fresh legs. This is primarily due to the accumulation of fatigue from the swim and bike leg, but there are more factors at play.
Dehydration
Glycogen depletion
Altered running mechanics
Neuromuscular changes
Increase in oxygen consumption
Did you know that the energy cost when running off the bike is 1.6-11.6% greater than stand-alone running at the same pace?
Also, the cycling position can lead to altered run mechanics, like shortened stride length, shortened hip flexors, change in ankle angle, and increased anterior pelvic tilt. This negatively impacts running efficiency and makes running feel harder.
When you transition from cycling to running, the body uses muscles like quads, hamstrings, hip flexors, calves, and core in a different way than they do when riding a bike, and this takes some getting used to.
Which brings us to tip #1.
1. Incorporate bricks and stand-alone runs in training
A brick workout, commonly referred to as a run-off-the-bike (ROTB), is just what it sounds like. You go for a run shortly after a bike ride. The brick workout is a staple for triathlon training, because it helps with muscle adaptation and lets you get used to the sensations you will feel on race day.
Fun Fact: Contrary to popular belief, the name “brick” workout doesn’t come from the sensation of running on legs that feel like bricks. The term was coined by Dr. Matt Brick, World Champion Duathlete, who incorporated the brick workout into his training.
A brick workout also provides the opportunity to practice transitions, and it’s an effective way to stack two workouts together if you’re short on time. Also, it gives you a good sense of whether or not you’ve fueled well on the bike.
If you finish a bike workout on an empty tank, you will not have a good run. It’s best to fine-tune your nutrition plan in training, rather than winging it on race day.
In addition, brick workouts allow you to practice pacing, which is important because most triathletes start off too fast. *More on that later.
For more about brick workouts, check out this article I wrote for Triathlete Magazine. It talks about the benefits, recommended distance, frequency, and how to incorporate intensity with a few sample workouts from Coach Jason Lentzke.
But as important as brick workouts are, you can’t solely run off the bike- always in a fatigued state. It’s also important to do stand-alone runs, whether it’s an easy, aerobic, long run, hill repeats with intensity, or race pace intervals.
2. Practice good form
Running with good form can help you run faster, more efficiently, and make the process more enjoyable. It also reduces your risk of injury.
Here’s a few basics. Think about upright posture with a slight forward lean initiated from the ankles, not leaning over from the hips. Think about quick cadence coming from hip turnover with light steps (more like a bunny or deer than plodding with heavy steps like an elephant.)
The core should be engaged and knit together in the abdomen, while still allowing for full deep breaths and controlled breathing. Shoulders, arms, and hands should be relaxed, and the arm swing shouldn’t cross the midline of the body.
My favorite tip for arm carriage is to think about driving your elbow back as if you’re trying to hit something (or someone) behind you, instead of swinging your arm forward.
3. Learn better breathing patterns
Many athletes breathe through their nose, mouth, or a combination of both. Nasal breathing can lower heart rate, so it’s good to practice nasal inhale/nasal exhale (for a few minutes) while easy running, but it’s a learned skill.
One of the most important breathing skills you can learn as a triathlon runner is diaphragmatic breathing. Your diaphragm is the dome-shaped muscle that separates the chest from the abdomen.
When we use shallow chest-breathing (what you might do while sitting on the couch) we’re not using our lungs to full capacity. When we breathe properly, by engaging the diaphragm, it encourages full oxygen exchange and supports better gastrointestinal function. This is important for triathletes, because we must take in nutrition during the run.
It takes practice to learn this style of breathing. I’ve been working on this a lot lately, and after a month, I feel like I’m just starting to get better at it.
How am I learning to breathe better? See #4.
4. Incorporate strength and mobility
“Purposeful strength training is missing from most triathletes’ programs and – once introduced – produces the fastest and most significant improvements in run speed off the bike.” - Craig “Crowie” Alexander, 5X World Champion
Strength training for triathletes isn’t just about lifting heavy. It can certainly include some heavier weights, but as my strength coach likes to say, “Triathletes don’t need more exercise, just better movement patterns and muscle activation.”
You might think, “I’m already doing swim, bike, and run, why do I need strength training too?”
To increase power
Strengthen areas of weakness
Improve durability (especially important in long-course triathlon when running after 3-6 hours riding a bike)
Learn better movement patterns
Muscle activation pre-workout for higher quality swim, bike, and run
Injury prevention
To make you faster!
*We do some version of strength training, or mobility, every single day.
Mobility is a bit different than strength, because it focuses more on range of motion, establishing good movement patterns, and muscle activation. For this reason, our mobility sessions often take place before we ride the bike or run to help activate the muscles we will use during a workout.
We use Erin Carson’s EC Fit Strength Training Program specifically for triathletes. She works with a few names you may recognize… Taylor Knibb, Rudy Von Berg, Mirinda Carfrae, Emma Pallant-Browne, Andres Lopez, Imogen Simmonds, Trevor Foley, Tim O’Donnell, Sep Kuss, Morgan Pearson, ect.
It’s $19.99 a month and includes access to over 150 on demand video workouts for mobility, strength, and recovery. We also do A LOT of breathing work. She’s very relatable, super positive, and provides great instruction.
5. Rotate your shoes
I was shocked when a friend told me that she uses the same pair of shoes for training as she does for races. Not the same make or model, but the actual pair of shoes….
The thing is, shoes don’t last forever. If you’re doing any regular training, they need to be replaced often. If you notice uneven sole wear, a breakdown in cushioning, or your feet start to hurt, your shoes need to be replaced.
A good tip is to have a few pairs of shoes you rotate during the week. This gives the foam a day or two to rebound and helps the shoes last longer.
Also, we have different shoes for different purposes. We have a pair for long, easy runs, a pair for up-tempo work, and a pair that we only use for race day.
6. Use varied running surfaces
Changing up the surfaces you run on can help you become a stronger and more resilient runner.
When we have an easy run with a focus on low heart run, we head off-road to run on our favorite trails. By navigating uneven (but safe) terrain, you can help strengthen the muscles in your calves, ankles, and feet. Also, it provides a nice change of pace from road running, just being in nature and appreciating your surroundings.
If you’re looking for a great way to work on strength and speed, running hills is a safer way to introduce intensity than say, running on a track, because the uphill posture naturally promotes good form.
7. Use walk breaks to run better
Unfortunately, many athletes view walking during a run as failure. This couldn’t be further from the truth.
Now, I understand if you’re new to running and you might be excited about your ability to run 2 miles without stopping. That’s a great milestone! But have you considered that you might be able to run better, farther, and faster by incorporating walk breaks?
I have an upcoming post on this in more detail, but the main thing to know is that short walk breaks while running not only make the experience more enjoyable, but also improve performance, especially during long-distance triathlon.
Some of the best advice I’ve ever received from my coach is not to view walking as a failure to run, but as an opportunity to reset and ensure you can run better, stronger, and for longer. The key is to walk before you need to walk. This isn’t a last-ditch effort to salvage your run; it’s an intentional plan to set yourself up for running success.
During a training run, you can incorporate a walk break (30 seconds) to reset, use diaphragmatic breathing, stretch, and prepare for the main set.
During a race, you can walk a minute or two when you get off the bike, or walk up a particularly steep hill. Walking aid stations is a great strategy, because it gives your heart rate a chance to decrease and you can take in the nutrition you need to fuel the run.
8. Fueling during training and during a race
This has two parts: fueling the run during training and fueling the bike to run better during races.
Part 1: Fuel every training run, not just the 1-2 hour runs, like every run. If I’m running over 20 minutes, I have some type of nutrition/hydration on my person. The reason this is important is two-fold.
First, it’s to train your stomach to take in nutrition. This isn’t a process that happens the week, or even month, before your race. It takes time, and you have to train your stomach just like you train your body. Second, if you’re a triathlete doing multiple training sessions a day, you’re continuously fueling- pre-workout, during a workout, and post-workout. Skip one of those, and you risk falling too far behind, leading to poor recovery, which leads to poor performance.
Part 2: Fuel on the bike to run better during a race. If you get off the bike in a triathlon, and your tank is empty, you will not have a good run. There’s just no getting around it. Your ability to take in the necessary hydration and nutrition on the bike directly affects the quality of your run. This means fluid, carbs, and electrolytes.
9. Start off slow and build
The biggest mistake triathletes make when running off the bike is starting off too fast. I know because it’s something I’ve done many times myself.
It’s easy to do because cycling cadence is much higher than running cadence, so your brain likes to play a trick on you by convincing you that you’re running too slow. This effect wears off in about 5-10 minutes, so just be patient.
I’m fairly certain that no athlete at the finish line of a triathlon has ever said, “I sure wish I ran faster at the start of the run!” This is because you can always run faster at the end, if you have energy left. But if you start out too hot, and jack your heart rate up too early, it’s very hard to come back from that.
Also, research has shown that the first 10 minutes of running off the bike is when ankle and hip range of motion are most impacted. Use this time period to let your heart rate stabilize and breathing pattern adjust from cycling to running.
10. Plan for contingencies
What happens if you get a side stitch? What if you start to cramp?
What happens if you forget your nutrition in transition and have to use what’s on-course?
What happens if you forget your salt tabs were in your tri-suit pocket during the swim and they’re gone? ;)
Plan for contingencies, because if something is going to go wrong, it’s very likely to happen during the run. Think about the personal challenges you might face during the run, and come up with solutions, ahead of time. This helps you feel prepared and more confident going into a race.
For example, during long-course triathlons, many athletes will carry Tums on the run in case of stomach upset, which is common.
*BONUS 11. Train your swim and bike to become a better runner
When athletes aren’t happy with their run, they often re-evaluate their training, focusing solely on that event.
“I must need to run intervals” or “I need to bump up my run mileage.”
Here’s a secret: Running alone will not turn you into a better triathlon runner.
In triathlon, we can’t look at each event in isolation. Each discipline is connected to the next. So in order to become a better runner, you might need to take a closer look at your swim and bike fitness.
“The metabolic cost of limited swim and bike training always cascades into the run. Swim fitness is bike fitness and bike fitness is run fitness.”- Coach Jason Lentzke, Toro Performance
I hope you’ve enjoyed part 3 of our Triathlon Tip Series! At the conclusion of this series, we will release an e-book with all the tips for each discipline compiled into one place for easy reference.
*Sign up for the Triple Threat Life Club today, because members will get the e-book for free!
Next up is Smooth Transitions: 10 Time-Saving Tips to Gain Free Speed, so stay tuned.
News & Notes
How to Pick the Perfect Race for YOU- If I had $1 for every time someone asked me, "What race should I do for my first IRONMAN?" I'd be a very wealthy person. The answer is... It depends. There's a variety of factors that go into picking the perfect race for YOU- including distance, type of course, strengths as an athlete, time of year, location, and availability of support. Click here to read my latest for IRONMAN.
What I’ve enjoyed reading lately:
2024 IM 70.3 WC: Racing with the Best in the World While Questioning My Own World by Scott Dunlap (funny and insightful)
Hot Takes: You Do NOT Need to Flip Turn and Mastering the Transition to Midlife by Schmitty at The Triathlife. (Always funny)
Winning in Kona: Bike For Show, Run For Dough by Thorsten Radde. (Very stats heavy, he specializes in analyzing pro triathlon data.)
IRONMAN released its Athletes’ Choice Awards for 2024. For North America, the top 3 full distance races were IM Florida, Lake Placid, and Arizona. The Best Swim was IM Florida, Best Bike was IM Maryland, and Best Run was IM Texas. For the 70.3 distance, the top race was 70.3 Musselman, Ohio, and Pennsylvania Happy Valley. Best Swim was Santa Cruz, Best Bike was Musselman, and Best Run was Coeur d’Alene. *Of these races, I’ve only done IM Florida and IM Arizona. I would argue 70.3 Chattanooga and 70.3 North Carolina among my top picks for the 70.3 category. ;)
Great advice! Thank you for posting 🙏