How to Nail the Triathlon Run

Many amateur triathletes have been heard saying, "If I can just get through the swim and the bike, I can always walk the triathlon run."

Yes you most certainly can, but you probably won't be having much fun at that point in the race. Putting together the best (read: fastest) triathlon means being able to race, not walk, the run.

Today, most professional triathlon races come down to the run. The pro who can get to the finish line first on the run (and that usually means the fastest runner) is the triathlete that ends up on the top step of the podium.

More: 3 Basic Steps to a Faster Run

So without further ado, here are the top five secret running tips to race like a triathlon pro:

Eat and Drink on the Bike to Prepare for the Run

If you wait until the run to hydrate and fuel for the run, you've waited too long. Pro triathletes know that to have a successful triathlon run, they need to eat and drink on the bike.

More: 5 Nutrition Tips for Race Day

Never Try Anything New on Race Day

Never, ever, try anything new in a triathlon, and that especially means on the run. All too often, newbie triathletes are tempted to try a new type of food or drink that they see at aid stations on the run.

Always stick with what you know, what you have used in training, and what doesn't upset your stomach.

Get yourself a fuel belt, stock it with your preferred gels and drink, and wear it on the run. This way you won't be tempted by what's provided on the course.

More: Tips for Your First Triathlon

Wear a Hat or Visor

On sunny days, hats and visors are great for keeping your eyes shaded and your face a little cooler. On rainy days, hats and visors are great for keeping the water out of your eyes.

Either way, a hat or visor helps keep the sweat out of your eyes, and it's perhaps the best bit of gear you can have on the run.

Hydrate Often

If you've done it right, by the time you get to the triathlon run your body is not lacking any essential liquids. But, that doesn't mean that you should stop drinking. In fact, even if you have drunk enough on the bike, you'll still need to hydrate on the run.

More: 15 Hydration Facts for Athletes

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About the Author

Roman Mica

Roman Mica is an amateur Clydesdale triathlete who lives and races in Boulder, Colorado. He is the managing editor of and author of My Training Begins Tomorrow: The Everyman's Guide to IRONFIT Swimming, Cycling & Running.

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