Top Running Tips for Triathlon Training Women

Triathlon training is a balancing act. Between swimming, cycling, and running—not to mention work, family, and social commitments—it can feel overwhelming to give each discipline the attention it deserves. Running, in particular, often feels like the hardest leg of the race, especially when you’re heading out on tired legs after a bike session.

But running doesn’t have to be daunting. With the right strategies, structure, and mindset, you can thrive in your triathlon training and achieve your running goals. As a running and triathlon coach, I specialise in helping busy parents build their confidence, improve their performance, and strike that all-important balance.

Here are my top running tips for triathlon training, tailored to help you maximise your efforts and feel prepared on race day.

1. Incorporate Speed Work into Your Plan

Speed work is essential for improving your running performance in triathlons. It trains your body to handle faster paces and builds the stamina needed to sustain those speeds during a race.

Key Speed Workouts for Triathlon Training:

Tempo Runs
Tempo runs teach you to sustain effort over longer periods, mimicking the mental and physical challenges of a race.

Warm up with 10–15 minutes of easy running.
Run at a “comfortably hard” pace for 20–30 minutes.
Cool down with 10 minutes of easy running.

Interval Training
Intervals push you to run at speeds beyond your comfort zone, with rest periods in between.

Warm up with 10 minutes of easy running.
Alternate between 1–2 minutes of fast running and 1–2 minutes of walking or slow jogging.
Repeat for 20–30 minutes.

Pro Tip: Alternate between tempo and interval runs weekly to balance speed and endurance development.

2. Never Skip Your Long Runs

Long runs are the cornerstone of triathlon running, even if you’re training for shorter events like a sprint triathlon. They build endurance, strengthen your aerobic base, and prepare your body to handle extended periods of effort.

How to Approach Long Runs:

Keep the pace conversational—this isn’t about speed.
Gradually increase your long-run distance by no more than 10% per week.
Use these runs to practise race-day nutrition and hydration.

Why It’s Crucial: Long runs teach your body to sustain effort over time and improve your mental toughness for race day.

3. Embrace Easy Runs

Running slower to get faster may sound counterintuitive, but easy runs play a vital role in your training. They allow your body to recover while still building endurance.

The 80/20 Rule:

Spend 80% of your weekly running at an easy, conversational pace and only 20% on high-intensity efforts like speed work or tempo runs.

Why Easy Runs Matter:

Reduce injury risk by minimising stress on your body.
Promote recovery between harder sessions.
Build your aerobic base over time.

Pro Tip: If you’re unsure whether you’re running slowly enough, try holding a conversation or singing a few lines of your favourite song. If you can’t, slow down!

4. Practise Brick Runs

Brick runs—running immediately after cycling—are essential for triathlon training. They help your body adapt to the heavy-legged sensation that’s common when transitioning from bike to run.

How to Practise Brick Runs:

Start with short runs (10–20 minutes) immediately after cycling.
Focus on maintaining a steady pace rather than speed.
Gradually increase the duration of your brick runs as you gain confidence.

Pro Tip: Remember to fuel well before and during your brick sessions. Proper nutrition is critical for both recovery and performance.

5. Balance Your Weekly Mileage

Triathlon training includes three disciplines, so it’s important to find the right balance between swimming, cycling, and running. Overtraining in one area can lead to fatigue and increase your risk of injury.

Tips for Managing Mileage:

Start conservatively: Reduce your running days to 2–3 per week, depending on your experience level.
Follow the 10% rule: Increase your weekly mileage gradually to avoid overtraining.
Incorporate de-load weeks: Every 3–5 weeks, reduce your running volume to allow your body to recover and adapt.

Pro Tip: Track your mileage in a training journal or app to monitor progress and avoid overtraining.

6. Perfect Your Running Form

Efficient running form can save energy, reduce injury risk, and improve your overall performance during triathlons.

Key Tips for Good Running Form:

Keep your shoulders relaxed and your arms swinging naturally.
Land with your foot under your body rather than in front of it.
Maintain a slight forward lean from your ankles—not your waist.

Pro Tip: Include running drills like high knees, butt kicks, and strides in your warm-up to reinforce good form.

7. Fuel for Success

Proper nutrition is critical for triathlon training, especially when running is part of a multi-discipline workout.

Key Fuelling Tips:

Pre-run: Have a small snack with carbohydrates, such as a banana or a slice of toast with honey, 30–60 minutes before your run.
During long runs: Take in 30–60 grams of carbohydrates per hour via energy gels, chews, or sports drinks.
Post-run: Refuel with a mix of protein and carbohydrates to support muscle repair and replenish glycogen stores.

Pro Tip: Experiment with your nutrition during training to find what works best for your body on race day.

8. Recover Like a Pro

Recovery is just as important as the training itself. Proper recovery helps your body adapt to the stress of training and reduces the risk of injury.

Recovery Essentials:

Stretch or foam roll after every run to prevent tightness and improve flexibility.
Prioritise 7–9 hours of sleep per night for optimal recovery.
Include rest days in your training plan to give your body time to heal and rebuild.

Pro Tip: Incorporate active recovery sessions like yoga or gentle swimming on rest days to stay mobile without overloading your body.

9. Train Your Mind

Running in triathlons isn’t just about physical fitness—it’s a mental game too. The final leg of a triathlon is where mental toughness truly shines.

How to Build Mental Resilience:

Use positive self-talk during hard sessions (e.g., “I am strong” or “I’ve got this”).
Visualise yourself running confidently during the race.
Break the run into smaller sections to make it more manageable.

Pro Tip: Practise mindfulness or meditation to stay present and calm, especially during challenging training sessions or races.

How Pretty Strong Coaching Can Help

Triathlon training is complex, but you don’t have to navigate it alone. As a female triathlon and running coach, I specialise in creating personalised training plans that fit seamlessly into your busy life.

What You’ll Get with Pretty Strong Coaching:

Customised Training Plans: Tailored to your fitness level, goals, and schedule.
Daily Expert Guidance: From running technique to fuelling strategies, I’ll help you maximise your potential every single day.
Community Support: Join a network of like-minded women who understand the challenges of juggling life and training.

Ready to Improve Your Triathlon Running?

Running doesn’t have to be the hardest part of your triathlon journey. With structured training, proper recovery, and the right support, you can become a confident and capable triathlete.

Click here to work with a triathlon coach now and join a supportive, inspiring community of women.

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