Refresh your run
Be drill happy with Mersey Tri’s Zoe Brunton
Run drills are often pushed aside in triathlon training to make more time for the main set or simply because we don’t know how beneficial they can be. We spend hours in the pool obsessing over swim technique and hammer out hundreds of miles on the bike, but we don’t do the same on foot, even though the gains can be equally advantageous.
There are multiple benefits for triathletes to incorporate run drills into weekly sessions. To progress as a runner, an efficient running technique and a good form is key. Drills focus on those elements of technique, mechanics, mobility and strength that with practise will deliver improved running.
Individual triathletes need to work on different aspects of their run form, so certain drills will benefit certain people more than others. Irrespective of your level of ability as a triathlete, drills can be tailored. For example, a balance drill can be made harder by performing it with closed eyes whereas a high knees drill can be made easier by slowing down the pace. Drills engage the muscles that we use for running, develop the movement patterns we adopt when running and allow us to improve our overall efficiency. Greater running efficiency very often equates to an improvement in overall pace.
Many triathletes abide by the “run more to run better” mentality, and while it’s true that we do need to get out and put the miles in, we also should strive to run correctly, efficiently and injury free. Avoiding