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Long distance running form in triathlon
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A triathlon is an event composed of three Separate races, one after the other. There are nine recognized triathlons in the United States. The most popular is the sprint triathlon which includes a .5 mile swim, 12.5 mile bike race, and a 3 mile run.
If you would like to compete in one here is a link to the Wall Lake Triathlon in Sioux Falls, SD.
Using a personal trainer is the best way to enter the triathlete field if one has never done it before. The list below will help you with some basic specifics on how to train for a triathlon if not utilizing a trainer or if you would just like the workout.
Run
- Being the last event in the triathlon; the run can be the most challenging. After a .47 mile swim and a 12.4 mile bike ride you get to run for 3.1 more miles, congrats. This sport can be expensive, but please buy new running shoes 2 weeks before the race and break them in. Safety First
- 3.1 miles is not that far in road race terms, but it is not a hop-skip-jump either. The swim and bike have been focused on interval training. This can be done with the run as well. Read those articles and you will be able to create your own workout for the run. This article will focus on your form during running to prevent you from failing to complete the race because you didn't know how to actually run.
Legs and Feet
- During a long distance race your leg stride should only be measured by the height of your knees at during the run. A sprinter generally runs with knees coming up to 90 degrees at the hip and knee. A distance runner wants about half of that (45 degrees).
- Heel-to-toe is usually the preferred landing style. Some people do not find this comfortable and try to run on their toes only. Please choose the one you usually train with. If you change your stride for a race it could result in injury. The toes during the stride however should be pointed toward the sky; this will take training to master. Just think about not wanting heavy-floppy feet.
Hips, core, back
- A runner should have a straight back with a slight lean forward at the hips. The core and lower back will be doing a lot of work during a run and should be well trained for speedy long distance runs. Try not to twist too much during the run which can be cause by week abdominals or incorrect arm-swing.
Arms and Head
- Fingers should be like feathers, if tightened they could cause terrible stress to crawl up the arm into the upper neck. The arms of the runner should be loose and slightly bent at the elbow. The arm-swing should be at opposite movement with the legs. It should be natural and not forced. Always keep head straight and looking forward. No unnatural body movements.
Breathing
- Find a rhythm for your breathing that matches your running. Breathing correctly can turn a Beginner into an expert runner.
If you would like more in depth information e-mail Steven Chad Hedgepeth. Look below.
Work Hard Sioux Falls!
What do you want to know? What would you like information about? Send me your ideas! Wordplaypirate@gmail.com
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