Re­fresh your run

Be drill happy with Mersey Tri’s Zoe Brun­ton

Triathlon Plus - - Training Zone -

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

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