Run training
Running off the bike, pacing strategies, and run-specific workouts for triathletes.
By Lotte
The triathlon run is unique — you're running on fatigued legs after swimming and cycling. Build run fitness with consistent easy miles, include tempo and interval sessions, and always practice running off the bike.
Key takeaways
- 180% of running should be at easy, conversational pace
- 2Running off the bike feels different — brick workouts prepare you for this
- 3Target 170-180 steps per minute for optimal running economy
- 4Replace running shoes every 500-800km to maintain cushioning
In this article
Running off the bike
The triathlon run is unique because your legs are already fatigued from cycling. The first kilometer often feels terrible — heavy legs, awkward stride, and elevated heart rate.
This sensation improves with practice. Regular brick workouts teach your body to transition between the two movement patterns.
Building run fitness
Follow the 80/20 rule: 80% of your running should be easy (conversational pace) and 20% at higher intensity. Easy running builds your aerobic base and teaches your body to burn fat efficiently.
Run consistently 3-4 times per week rather than doing occasional long, hard runs.
Key run workouts
Tempo runs: 20-40 minutes at a 'comfortably hard' pace — you can speak in short phrases but not sentences.
Intervals: Repeated efforts of 400m-1600m at faster than race pace with recovery between reps.
Long runs: Extended easy runs that build endurance and mental toughness. Build gradually to your race run distance.
Running form
Focus on a slight forward lean, quick cadence (170-180 steps per minute), and landing your feet under your center of mass rather than overstriding.
Good form becomes more important as fatigue sets in during a race. Practice maintaining your form on tired legs.
Injury prevention
Running causes the most injuries in triathlon. Prevent them by: increasing mileage gradually (10% rule), doing strength work for hips and glutes, running on varied surfaces, and replacing shoes every 500-800km.
If something hurts for more than three days, rest or see a professional.
Recommended gear
Affiliate disclosure: Brick to Brick may earn a commission from qualifying purchases, at no extra cost to you. Unless a named method says otherwise, these are research-based recommendations rather than first-hand product tests.
Frequently asked questions
How fast should I run during a triathlon?
Plan to run 15-30 seconds per km slower than your standalone race pace. Start conservative and build if you feel good. Negative splitting (second half faster than first) is the ideal strategy.
Should I run without socks in a triathlon?
Many triathletes skip socks in sprint races to save transition time. Apply body glide to prevent blisters. For longer distances, socks are recommended as the extra 15 seconds in T2 prevents miles of discomfort.