Running Tips Every Triathlete Should Know

May 27
3 min read

1. Focus on Posture First

Good running form starts with posture. Think “tall and relaxed,” not stiff and rigid.

A few key cues:

Keep your chest up and shoulders relaxed
Look ahead, not down at your feet
Slightly lean forward from the ankles (not the waist)
Keep your arms loose at about a 90-degree angle

One of the biggest mistakes newer runners make is hunching over as fatigue sets in — especially late in races. Staying tall helps open up your breathing and keeps your stride more efficient.

2. Don’t Overstride

Overstriding happens when your foot lands too far out in front of your body. This creates a braking effect and can put extra stress on your knees and hips.

Instead:

Aim to land with your foot roughly underneath your body
Think about quick, light steps rather than long bounding strides
Let your stride length happen naturally as speed increases

A shorter, more efficient stride is almost always better than trying to “reach” for extra distance.

3. Increase Cadence Gradually

Cadence refers to how many steps you take per minute. Many runners benefit from slightly increasing cadence because it encourages shorter, quicker steps and reduces overstriding.

You do not need to obsess over hitting a perfect number, but many efficient runners naturally fall somewhere around 170–180 steps per minute during steady running.

The important part:

Don’t force dramatic changes overnight
Gradually work on quicker turnover during easy runs or strides

Even a small increase in cadence can make running feel smoother and more efficient.

4. Relax Your Upper Body

Tension wastes energy.

A lot of triathletes carry unnecessary tension in:

Shoulders
Hands
Jaw
Neck

During runs, periodically check in with yourself:

Are your shoulders creeping upward?
Are your fists clenched?
Are you holding tension in your face?

Try shaking out your arms occasionally and keeping your hands relaxed — like you’re lightly holding potato chips without crushing them.

5. Run Easy Runs Easy

One of the most underrated running tips is simply slowing down.

Most weekly mileage should feel conversational. Easy running:

Builds aerobic fitness
Improves endurance
Helps recovery
Reduces injury risk

If every run feels hard, you’re likely leaving recovery and long-term gains on the table.

Especially in triathlon training — where you’re balancing swim, bike, strength, and life — recovery matters.

6. Add Drills to Improve Form

Running drills can help reinforce efficient mechanics and improve coordination.

Some great beginner-friendly drills:

High knees
Butt kicks
A-skips
Fast feet
Strides

These are best done after a warm-up before workouts or easy runs. Even 5–10 minutes once or twice a week can help improve running economy over time.

7. Strength Training Matters

Good form gets harder to maintain when muscles fatigue.

Strength training helps improve:

Stability
Power
Injury resilience
Running efficiency

Focus on:

Glutes
Hamstrings
Core
Calves
Single-leg stability work

As triathletes, we spend a lot of time moving forward in repetitive patterns. Strength training helps balance things out and keeps your body durable for higher training loads.

8. Practice Running Off the Bike

Triathlon running is different from standalone running.

Your legs often feel heavy and awkward during the first mile off the bike, so practicing brick workouts can help your body adapt.

A few simple examples:

60–90 minute bike + 10–20 minute easy run
Race-pace bike intervals followed by short transition runs

The goal isn’t always to run hard — it’s to teach your body how to transition efficiently.

9. Wear the Right Shoes

The right running shoes can make a huge difference in comfort, efficiency, and injury prevention.

Instead of choosing shoes based on trends or what works for someone else, consider getting fitted at a local running store. A proper fit can help you find the right level of support, cushioning, and sizing for your stride and training needs.

Also keep in mind that running shoes wear down over time — most should be replaced every 300–500 miles depending on use.

Final Thoughts

Running improvement rarely comes from one magical workout or dramatic form overhaul. Small adjustments, consistent training, and patience make the biggest difference over time.

Focus on: