The Run - Mastering the Final Discipline

You’ve nailed the swim, conquered the bike – now comes the run, the final stretch where races are truly won or lost. But running in a triathlon is unlike any stand-alone 5K, 10K or half-marathon. Your legs feel like jelly, your stride’s off, and your breathing may not sync straight away. So, what makes this discipline so uniquely difficult – and how can you train to conquer it?

Ironman New Zealand Finishing straight

Mastering the Final Discipline - From Tired Legs to Triathlon Run Triumph.

Why Running Off the Bike Feels So Tough

The moment you hop off the bike and into the run, your body is switching movement patterns under fatigue. After 45 minutes to several hours in the saddle – mostly in a forward-leaning, relatively fixed position – your muscles, especially the hip flexors, calves and hamstrings, are tight and fatigued. Neuromuscular confusion kicks in: the brain sends running signals, but the body hesitates to follow.

In triathlon, you’re not starting a run fresh – you're asking a tired body to switch gears immediately. This shift requires not only physical conditioning, but mental sharpness and smart pacing.

The Triathlon Run vs the Stand-Alone Run

Running well off the bike is a different challenge to running well when fresh. Your heart rate is already elevated, glycogen levels are partially depleted, and your core temperature may be rising – especially in longer races or hot climates like New Zealand's summer season or a humid US event.

While stand-alone running allows you to build gradually into a pace, the triathlon run often demands you hold back early, find your rhythm, and manage effort from a state of existing fatigue. It's less about outright speed and more about efficiency, control, and race-day intelligence.

Drills and Brick Sessions – Your Tools for Transition

Brick sessions – combining bike and run in a single workout – are essential for mastering the transition. But they don’t always need to be long. In fact, short and frequent bricks are often more effective than big once-a-week efforts. The goal? Train your body to recognise and adapt to the movement change.

Some options to explore:

Short bricks: 40–60 min ride + 10–15 min run at moderate effort.

Race pace bricks: 60–90 min ride with effort blocks + 20 min run at target race pace.

Run off every ride: Add 5–10 min easy runs after 2–3 rides per week during key build phases.

You can also incorporate run-specific drills during warm-ups to improve posture, stride length, and activation; High knees, Butt kicks, A-skips, and Fast-feet drills.

Canterbury Classic Triathlon

It’s tempting to attack the triathlon run with fresh enthusiasm. But over-pacing the first few kilometres can lead to a world of regret. Smart pacing means adjusting your expectations based on the day’s conditions, your bike effort, and nutrition status.

Coach's Tip: Pace smarter, not harder, the key is regular exposure, not just heroic efforts.