Improving your running can significantly improve triathlon performance. Here are 3 key tips that will help you beat your personal best. 

1)    Run more often

We know you’re thinking, “I don’t have time, I’m already training enough!”

However, if you want your body to adapt better to running, try adding some short runs to your program. Keep a longer endurance run and a medium run that integrates some speed work. Add to that one or two short runs, which can be off the bike.  

Even 10 to 15 minutes of running, regardless of your pace, will help your body to adapt to impact, improve running economy, and may reduce your risk of injury. Plus, you’ll get to practice your second transition, and become more comfortable running right after riding your bike.

2)    Aim for a high cadence

Pedaling at higher RPM on your bike helps with efficiency, on top of saving your legs. The same concept applies for running, too! A higher cadence, or step rate, means taking shorter, quicker steps while running at the same speed.

According to research, a higher cadence is associated with reduced impact, and improved running economy. This might mean less injuries and better performance.

In general, aiming for a cadence of 170-190 steps per minute is a good idea, however the optimal cadence will vary between athletes. Most GPS watches, or even an Apple watch can measure your cadence for you and display it in real-time with very good accuracy.

3)    Wear light shoes

Do you know how much your shoes weigh? Most people know that having a lighter bike can help you go faster.  The same goes for running – every 100g in your feet increases your oxygen consumption by about 1%!

Basically, wearing lighter shoes can help you be more efficient, or even run faster for the same amount of energy. That’s especially important at the end of a triathlon, when fatigue kicks in. Having lighter shoes can also help facilitate a higher cadence, as it’s easier to have a quicker turnover when your shoes aren’t too heavy.

Just keep in mind that, for the same reason that you train on your TT bike, you must train with your lighter shoes ahead of the race to reap all the benefits!

Looking for personalized advice on injury and/or performance? Book a physiotherapy assessment or running assessment with our team! If you’re a member of the Kelowna Triathlon Club, you can get 10% off your first visit with us.