Top Running Tips for Triathlon Training
Triathlon training is a juggling act. Between swimming, cycling, and running—alongside work, family, and everything else life throws at you—finding the right balance can feel overwhelming. And let’s be honest, running often feels like the hardest leg of the race, especially when you’re hitting the pavement on tired legs after a tough bike session.
But here’s the good news: running doesn’t have to be a struggle. With the right approach, you can improve your triathlon running, boost your endurance, and feel stronger and more confident on race day.
These tips are designed specifically for women balancing triathlon training with real life—whether you’re a busy mum, a working professional, or someone who just wants to train smarter, not harder.
1. Master the Art of Brick Runs
If you’ve ever jumped off the bike and felt like your legs turned to jelly, you’re not alone. That heavy, sluggish feeling is completely normal—but you can train your body to adapt with brick runs (running straight after cycling).
How to Practise Brick Runs:
Start small: Run for 10–15 minutes immediately after a bike session.
Keep it steady: Focus on getting your legs moving, not speed.
Gradually build up: Increase your brick run time as you progress.
Practise race pacing: Don’t sprint—run at a sustainable effort you can hold for race day.
Why It Works:
Brick runs train your legs and mind to transition smoothly from bike to run, making race day feel easier.
2. Prioritise Your Long Runs
Even in sprint or Olympic-distance triathlon training, long runs are crucial. They build endurance, strengthen your aerobic base, and prepare you to handle the fatigue of race day.
How to Structure Long Runs:
✅ Run at an easy, conversational pace—this isn’t about speed.
✅ Gradually increase distance—no more than 10% per week to prevent injury.
✅ Use long runs to practise race nutrition and hydration.
Pro Tip: Run on tired legs occasionally (e.g., the day after a long ride) to mimic race-day fatigue.
3. Train at Different Paces
Running faster isn’t just about speed—it’s about training smarter. By mixing tempo runs, intervals, and easy runs into your plan, you’ll build both endurance and speed.
Essential Triathlon Running Workouts:
🔥 Tempo Runs (To build endurance at race pace)
Warm-up: 10–15 mins easy running
Main set: 20–30 mins at a “comfortably hard” pace
Cool-down: 10 mins easy running
⚡ Intervals (To improve speed and efficiency)
Warm-up: 10 mins easy running
Main set: 8 x (1 min fast / 1 min slow)
Cool-down: 10 mins easy running
🏃♀️ Easy Runs (To promote recovery & endurance)
Keep it slow! 80% of your weekly running should be low intensity.
Use these runs to build your aerobic base without adding stress.
Why It Works:
Balancing speed, endurance, and recovery makes you a stronger, more efficient runner come race day.
4. Focus on Running Form
Good running form = less energy wasted + lower injury risk. It’s that simple.
Key Running Form Tips for Triathletes:
✅ Relax your shoulders & keep your arms swinging naturally.
✅ Run tall—slightly forward lean from the ankles, not the waist.
✅ Land softly with your foot under your body, not in front.
✅ Shorten your stride and increase cadence (aim for 170–180 steps per minute).
Try This: Add running drills like high knees, butt kicks, and strides to your warm-up to reinforce good form.
5. Nail Your Nutrition for Running
Fuelling correctly for your triathlon run starts long before race day. The right nutrition strategy prevents crashes, fatigue, and digestive distress.
Pre-Run Nutrition:
Eat 30–60 minutes before your run.
Choose a light carb-based snack (banana, toast with honey, or an energy gel).
During Long Runs:
For runs over 60 minutes, aim for 30–60g of carbohydrates per hour.
Use gels, chews, or sports drinks to keep energy levels stable.
Post-Run Recovery:
Prioritise protein + carbs within 30 minutes of finishing.
Examples: Greek yoghurt with granola, protein smoothie, eggs on toast.
6. Train Your Mindset
Triathlon isn’t just physical—it’s a mental challenge, especially during the run. The final leg is where mental toughness makes or breaks your race.
How to Build Mental Strength:
✅ Use positive self-talk: Replace “I can’t” with “I am strong.”
✅ Break the run into sections: Focus on one kilometre at a time.
✅ Visualise success: Picture yourself running strong before race day.
Try This: Practise mindfulness or breathing techniques to stay calm under pressure.
7. Strength Train for a Stronger, Faster Run
Strength training isn’t optional—it’s essential for triathletes. It helps prevent injury, improves running efficiency, and builds power.
Best Strength Exercises for Triathletes:
🔥 Single-leg deadlifts (For glute & hamstring strength)
🔥 Step-ups (To improve leg power & stability)
🔥 Planks & side planks (For core endurance)
🔥 Calf raises (To reduce risk of Achilles injuries)
Pro Tip: Strength train twice a week—even 20–30 minutes makes a difference.
8. Balance Your Training Load
Triathlon isn’t just about running—you’ve got to balance swimming, cycling, and strength work too.
How to Manage Your Running Mileage:
Stick to 2–3 quality runs per week (depending on your experience level).
Increase mileage gradually (10% per week max).
Factor in rest days and de-load weeks (every 3–5 weeks).
Pro Tip: Log your training in TrainingPeaks or Strava to track progress & prevent overtraining.
9. Prioritise Recovery
Recovery isn’t a luxury—it’s part of your training. Your body adapts and gets stronger when you recover properly.
Essential Recovery Tips for Triathletes:
✅ Stretch & foam roll post-run to avoid stiffness.
✅ Prioritise sleep (7–9 hours per night) for muscle repair.
✅ Hydrate properly—especially if training in heat or humidity.
✅ Take rest days seriously—allow your body to absorb the training.
How Pretty Strong Coaching Can Help You Crush Your Next Triathlon
Triathlon training is complex—but you don’t have to figure it out alone. If you’re a busy woman balancing training with real life, I’ve got you covered.
With Pretty Strong Coaching, you’ll get:
✔ A personalised training plan that fits around your schedule.
✔ Daily expert guidance on running, fuelling, and recovery.
✔ A supportive community of like-minded women.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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