To increase your speed in triathlon running, you need to improve your strategy, develop physical and mental skills, and increase your determination. After swimming and biking, the triathlon run is the race that determines the winner of the event. The following tips will help you run your race faster.
8 Ways to Get Faster in Triathlon Running:
1. Adopt a Good Strategy:
Don’t just run till you drop. You should formulate your strategy before you get into the race. Create a winning plan that includes nutrition and pacing. Do your best to execute your plan during the race. For instance, Jan Frodeno, the Olympic gold medalist and the winner of the 2015 Ironman World Championships in Kona used to walk through all the aid stations and ensure that he picked up a lot of fuel there.
2. Trim Your Weight:
Reduce your body weight by a few pounds; it will help you run faster. If you lose one pound per week, within 5 weeks, you should be able to run faster by at least 10 – 30 seconds. You may not appreciate the full effect of shedding 5 pounds until you do a simple experiment. Take a 5-pound weight and carry it as you run. After running for about 4 miles, you would wish you had dropped the 5 pounds.
3. Fuel Your Body Properly:
After swimming and biking for about 6 hours, proper fueling will enable you to start running with enough strength to keep a good pace during the course. If you don’t fuel properly, you could begin the run feeling good, but after the 4th mile, you will start to feel wasted. Your legs would tremble and your pace could become terribly slow. For effective fueling you could take on energy gel every half an hour.
4. Increase Your Training Pace:
To attain a faster pace while running, you need to train at a faster pace. You should add some fast, high intensity sprint training sessions to your weekly training routine. Find a track at a local middle or high school. Then run 400m at 90 percent speed then 800m at 80 percent speed. This could be followed by another 400m at 85 percent speed and then 800m at 90 percent speed.
5. Practice Zone 2 Heart Rate Training:
This kind of training involves running very slowly while your heart rate remains in zone 2. Once you learn how to calculate your heart rate, you should practice this kind of training at least once a week during your off season. Zone 2 training helps you lower your heart rate during the triathlon race. It also gives you the endurance required to maintain a steady pace while others are walking.
6. Discover Your Best Form for Running:
If you can discover and improve on your form, you will run faster without extra effort. Focus on proper posture, avoid leaning at your waist, be careful about where your foot lands. Keep looking straight ahead and avoid looking up, down or backward. Ensure you have a good arm swing so you can minimize any pain in your arms while running.
7. Use Your Mind to Push Harder:
Mental focus can help you to beat someone with better physical skills. It helps you to remember to pace yourself properly, maintain adequate fuel and execute your pre-planned strategy. In addition, with mental focus, you will be equipped to endure the pain and discomfort that every athlete experiences during the triathlon race.
8. Discover and Use a Proper Pace:
Your pace in the triathlon race will most likely determine whether you will do well or not. Don’t wait for the race day to discover your proper pace. Instead, while you are training, keep seeking for a pace that you can use to run comfortably and reproduce during the championship race. Bear in mind that you need to push hard enough to keep pace with your competitors without getting exhausted too early.
These tips will help you run faster during your triathlon race. Go over them again and put them into practice during your training sessions.