For everyone from the novice to the professional triathlete, the run is often the most formidable section of the race. In the final stretch, every bit of prior training and learned strategy comes into play. Because of its placement after swimming and cycling in a race, triathlon running requires a different training regimen than standard run programs.
Types
Before you begin any training regimen, it is important to know the distance you will be running in races. There are four main triathlon courses: The sprint has a 5k run, the Olympic has a 10k, a half-iron race has a 13.1-mile run, and an ironman has a full marathon, 26.2 miles.
Endurance
No matter which triathlon you choose, the key difference between triathlon run training and training for a footrace is the focus on general endurance. The run portion of any triathlon comes at the end, after the swim and bike portions. Your endurance level will determine how much energy and stamina you have left for the run.
Training
Running races as long as half-marathons during the off-season is an effective way to gauge your general run capacity and provide you with a good point of comparison for your triathlon run times. Ironman coach Luis Vargas, writing on six-time Ironman world champion Mark Allen's website, recommends incorporating bike-run segments known as bricks into your training. The goal is to improve the recovery time for your legs from bike to run, which is crucial to having a fast run.
Nutrition
As with other training regimens, nutrition consists of three critical parts: before, during and after your workout. Begin to increase your carbohydrate and fluid intake at least an hour before activity so that your body can absorb fuel and hydration for exercise. During your workout, stay hydrated with 4 to 8 oz. of fluid every 15 minutes. In general, you should replenish your body with 30 to 60 grams of carbohydrates per hour. To refuel after your workout, eat a carbohydrate-protein combination of about 1/2 gram of carbohydrate and 1/8 gram of protein per lb. of lean body weight within 30 minutes.
Race Day
On race day, mentality and pacing are foremost. Troy Jacobson, the official coach of the Ironman race organization, recommends setting goals for small chunks of the race so that the entire triathlon becomes more feasible. Train yourself to pace your energy exertion from the beginning of the swim so that you are not running on empty by the time you start the run.
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