THE RUN
WITH THE END IN SIGHT, IT’S
TIME TO BRING IT HOME STRONG
RUN TALL
Slumping saps your
efficiency. As you
run, think about
pushing the top of
your head to the sky,
which keeps your
back straight and
chest up.STRIDE RIGHT
Your feet should land
underneath your
body or just out in
front of it. This
prevents you from
overstriding or
understriding, both
of which can slow
you down.FIND YOUR RHYTHM
Imagine the beat of
a song that’s at the
pace you’d like to
keep (ideally 120
beats per minute),
and swing your
arms rhythmically
and compactly to
the beat, your arms
bent at the elbows.
This helps you set a
consistent tempo for
your tired legs.MARCH
Each time you stride,
slightly exaggerate
picking your knee up.
That helps you avoid
shuffling, which often
occurs when you’re
(understandably) tired.GAZE AHEAD
Looking 10 metres
down the road helps
your posture and
boosts your mental
outlook since it
keeps you looking
forward, not down.A STRONG RUN IS THE MOST critical leg in
the triathlon, according to a recent study
published in the Journal of Strength and
Conditioning Research. The researchers
analysed individual split times and overall
race results of top performing triathletes
over a 26-year period and found that for the
Olympic distance, the run is the greatest
contributor to the final result. “The best way
to build running speed and endurance is to
adopt a less-i s-more approac h to you r
training,” says Fisher. “Running three times
a week, gradually building intensity, is better
than running 6-7 times a week and breaking
dow n.” Ma ke su re you r for m i s t ig ht, wh ic h
w i l l help you go fa ster w it h less ef for t, a nd
avoid injury. Use the tips above to learn how
to cross the finish like a champ.BUILD
STEADY LEGS
Once you’re off
the bike and
ready to pound
the pavement,
your legs will
feel like pulp.
To prepare for
the wobbles,
triathletes do
“brick” workouts.
These consist of
a long ride (say,
40 kays), followed
by a short run
(say 2-4 kays).
Do 2-3 brick
workouts before
each race. These
efforts will keep
you from getting
jelly legs come
race day.“ Guys get focused on how other
people run. Bad idea. The way
you naturally do it is what’s
goin g to work best for you”
–FisherELITE