Estimated reading time: 4 minutes
Click the top right corner to share this article with more people
</p>
<p style="text-align: justify;">
The running performance of an excellent triathlete in a race is about 5% lower than what they exhibit in standalone running.
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style="text-align: justify;">
Note, the above refers to an excellent triathlete.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
For most ordinary triathlon enthusiasts, the swimming and cycling stages of a race can leave them exhausted, with leg muscles feeling particularly fatigued. Consequently, their running technique and efficiency will be significantly compromised, differing greatly from their usual training performance.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4051%2F13600fb2-bfa7-11e7-8658-015f7a3641a8.jpg!640m0?generation=1715748198605407&alt=media" alt="Slanghoek-2.jpg" style="width:100%"/>
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style="text-align: justify;">
Triathletes often complain that they performed well in the swimming and cycling stages but lost out in the final running stage.
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style="text-align: justify;">
In fact, this is not an issue with your running ability. Most people experience fatigue during the final running stage of a race, often resorting to walking to barely finish. However, if a triathlete can improve their running speed during training, they will have a significant advantage in the final stage of the race.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
So, what methods can help triathletes achieve better running performance in a race?
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: center;">
<strong>Training</strong>
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
<strong>1. Improve running efficiency</strong>
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Triathletes' running training differs from that of runners and marathoners.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
First, you should improve your running efficiency and master the correct running posture. If your core strength is insufficient, your already fatigued body will easily sway with each running motion, wasting more energy. Adequate core strength helps maintain body stability, ensuring that each arm swing and leg lift propels you forward.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4051%2F1362801a-bfa7-11e7-8658-015f7a3641a8.jpg!640m0?generation=1715748199812509&alt=media" alt="triathlon_essentials_run_16.jpg" style="width:100%"/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>2. Improve cycling ability</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Additionally, you need to improve your cycling ability. This will reduce the impact on your leg muscles during the cycling stage, conserving more energy for better performance in the running stage.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4051%2F1364ae49-bfa7-11e7-8658-015f7a3641a8.jpg!640m0?generation=1715748201075087&alt=media" alt="triathlon-checklist-hero.jpg" style="width:100%"/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>3. Strengthen strength training</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Strength training is often overlooked but is crucial, especially for endurance races like triathlons. You need to enhance muscle strength and endurance. Strength training is also important for injury prevention. Aim for 1-2 sessions per week, each lasting 15-20 minutes.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>4. Brick training</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Brick training involves alternating between two sports without interruption. This helps triathletes adapt to the transition between events, allowing your body and muscles to better adjust to the running posture and feeling after cycling.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
However, for amateur athletes, brick training is high-intensity and should be done once a week to avoid overtraining and insufficient recovery, which can lead to injury.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4051%2F1360ca0b-bfa7-11e7-8658-015f7a3641a8.jpg!640m0?generation=1715748202441110&alt=media" alt="woman_running1.jpg" style="width:100%"/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style="text-align: justify;">
<strong>5. Enhance muscle endurance</strong>
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style="text-align: justify;">
Muscle endurance refers to the ability of muscles to sustain long-duration, long-distance running. This can be developed through regular running and properly arranged strength training, which complement each other. After some time, you will find running becomes easier.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: center;">
<strong>Rest</strong>
</p>
<p>
<br/>
</p>
<p style="text-align: justify;">
The primary benefit of rest is to reduce injury. This is not a sign of laziness; rather, it is beneficial for your constantly tense body. Even in high-intensity training modes, you should allow yourself enough rest time.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4051%2F136068b7-bfa7-11e7-8658-015f7a3641a8.jpg!640m0?generation=1715748203726632&alt=media" alt="timg.jpg" style="width:100%"/>
</p>
<p style="text-align: justify;">
<br/>
</p>
<p style="text-align: center;">
<strong>Nutrition</strong>
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
Consuming too much or too little food before the running stage can affect your performance. In the T1 transition area, you can choose energy gels, a banana, or a chocolate bar, but hydration is most important. During the cycling stage, it is recommended to replenish every 20-30 minutes. In the T2 transition area, regardless of hunger, you must consume some calories.
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
</p>
<p style="text-align: justify;">
*Images in the article are sourced from the internet. Please inform us if there is any infringement, and we will delete them.
</p>
<p>
<br/>
</p>
</section>
![Smart Running Revolution: Personalized Plans for Everyone [83dc]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7397%2F10548xGfHDlY7Cc2tkbJ6N6P.jpeg?generation=1715761767721364&alt=media)
![Smart Running Solutions: GPT-4o Plans for Better Health [442b]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7379%2F143181xAxTxnAvohHhYzeHS32.jpeg?generation=1715761745455887&alt=media)