The Run - Smooth, Efficient, & Injury Free

Running off the bike isn’t just about endurance – it’s about holding good form under fatigue. Technique might not seem glamorous, but when your stride breaks down mid-race, it’s your form – not your fitness – that could be the difference between powering through and falling apart. But what does “good form” actually mean for a triathlete? And how can you improve it without feeling like you're forcing a whole new running style?

Ironman New Zealand

Run Stronger & Longer

Triathlon-Specific Run Challenges

Triathlon running is unique. Unlike fresh-legged distance runners, triathletes start the run fatigued, slightly dehydrated, and often with tight hip flexors and compromised posture. Your swim has fatigued your shoulders and core, the bike has limited your range of motion, and now you’re asking your body to run efficiently for several kilometres.

The result? Many triathletes unknowingly over-stride, collapse through the hips, or swing their arms inefficiently. These small inefficiencies increase the energy cost of running and heighten the risk of injury – especially over longer distances.

Efficiency Over Perfection

Here’s the truth: there’s no single ‘perfect’ stride. Elite runners don’t all look the same. The goal isn’t to copy a textbook pose, but to find your most efficient stride – one that holds up when you’re tired.

Ask yourself:

• How does your form feel at the end of a long run vs the start?

• Do you notice a drop in cadence (steps per minute) as fatigue sets in?

• Are your feet landing directly under your centre of mass, or reaching out in front?

Self-awareness is the first step. Consider filming your run – even a short clip from the side and rear – or seeking feedback from a coach. Often, you’ll spot a simple fix that pays long-term dividends.

The Key Elements of Strong Tri Run Form

Rather than overhauling your stride, start with these principles:

• Posture: Tall spine, slight forward lean from the ankles, not the waist. Avoid slumping or arching.

• Cadence: Aim for 170–180 steps per minute as a general guide. A metronome app or playlist can help.

• Foot-strike: A light, mid-foot landing under your hips is ideal – avoid aggressive heel-striking or overreaching.

• Arm drive: Compact and relaxed, driving back (not across the body), helping with rhythm and balance.

• Hips and core: Stable, not sagging – a strong trunk supports efficient leg motion.

  
  

The more fatigued you become, the more these break down – which is why practising technique during tired runs matters more than doing drills when fresh.

Simple Drills for Everyday Runners

Technique drills don’t need to be complex or time-consuming. Add 5–10 minutes of the following drills once or twice a week, ideally before your key sessions or after a warm-up:

• A-skips – Reinforces foot lift, coordination, and rhythm.

• High knees – Promotes quick turnover and hip flexor activation.

• Butt kicks – Encourages hamstring engagement and cadence.

• Metronome runs – Use a set beats-per-minute track or app to lock in optimal cadence.

• Bounding strides – Improve posture, power, and leg extension.

You don’t need all of these at once. Pick 1–2 per session and focus on quality over repetition.

When to Seek a Gait Analysis

If you’ve struggled with recurring niggles, inefficient movement, or have performance plateaus, a professional running gait assessment can help. Done either in-person or via video analysis, this gives insight into how your individual mechanics may be helping – or hindering – your run. You’ll gain tailored feedback on footwear, posture, limb symmetry, and muscle engagement. More importantly, you’ll receive simple cues to apply in training – not just a list of things to fix.

Ironman New Zealand

Coach's Tip: Technique isn’t about looking pretty – it’s about moving efficiently under pressure. Small changes, when repeated consistently, lead to big gains. So run stronger, not just longer – and let your form carry you through when it counts.