The Run - Drills & Strength

Running well in a triathlon takes more than just clocking miles. It’s about moving efficiently, staying injury-free, and holding form when fatigue hits. That’s where a smart blend of run drills and strength work comes in. Both are often neglected – seen as optional extras rather than performance essentials. But when integrated consistently, they can transform your stride, posture, and durability over long distances.

Drill with Purpose, and that Actually Work

Run drills aren’t about looking flashy. They’re about reinforcing the mechanics your body needs to run well. The key is to match drills to what you need – not what someone else does.

Ask yourself:

• Do you over-stride or collapse at the hips?

• Is your cadence consistent, especially when tired?

• Are your arms helping or hindering your rhythm?
  

Choose two drills to practise weekly before your key run sessions. Good starting points:

• A-skips – for knee drive and rhythm.

• High knees – for posture and core activation.

• Butt kicks – for hamstring engagement.

• Metronome runs – for improving cadence awareness.

Coach Tip: Record yourself once a month. It’s a game-changer. Visual feedback reveals more than feel alone – and helps track real improvement.

Strength Training – The Hidden Fuel for Better Running

A strong body supports a resilient runner. Endurance alone won’t prevent the gradual collapse in form many triathletes experience late in the race. Strategic strength training fills that gap.

You don’t need a bodybuilder routine – you need functional, focused work that supports running movement patterns.

Prioritise:

• Single-leg exercises (lunges, step-ups) – to build balance and control.

• Posterior chain work (glutes, hamstrings, calves) – to drive propulsion and prevent breakdown.

• Core stability (planks, dead bugs, bird dogs) – to support posture and reduce hip drop.

Home vs Gym – What Works for You?

Not everyone has access to a gym – and that’s okay. Bodyweight exercises done consistently at home still deliver results. Resistance bands, kettlebells, or a set of dumbbells can go a long way.

Avoiding the Common Run Injuries

Many run injuries can be traced back to imbalances or poor mechanics:

• ITB syndrome – often caused by hip weakness or overuse.

• Plantar fasciitis – linked to poor foot mechanics and tight calves.

• Hip drop – from weak glutes and a collapsing core.

The solution isn’t always rest – it’s building resilience before problems start. Over the next month build a pre-hab plan:

• Pick two drills and two strength exercises that address your weak mechanics.

• Integrate them before or after easy runs – just 10–15 minutes at a time.

• Track how your running feels. Does your stride hold up longer? Do niggles fade?

Coach's Tip: Don’t wait for injury or plateaus to start working on your mechanics. Make drills and strength work a habit, and your body will thank you – one smooth, efficient stride at a time.