Youth and Junior Triathlon Running Tips

by Alan Ley

Running

  • Always try and run on dirt trails. Running on sand, grass, uneven surfaces and asphalt or concrete running will lead to injuries.
  • Don’t run alone.
  • Wear good shoes.
  • Focus on form (always)
  • A little barefoot running on safe soft surfaces for form and skill work is good. Astroturf is perfect.
  • Better to run too little than too much.
  • Count your strides per minute and try to have 88-95 strides per minute when running.

Sample Run Session

  1. 3 minute slow warm up with perfect form (see below) then – a few easy slow stretches
  2. 4 X 20 second quick feet stride outs – jog very slow for 1 minute between each stride out
  3. Walk 1 minute then
  4. 15 minutes of continuous moderate (80%) effort running
  5. Walk 1 minute then
  6. 4 X 20 second quick feet stride outs – jog very slow for 1 minute between each stride out
  7. 3 minutes of easy running with perfect form

Form – Key Points

  • Relaxed face and upper body
  • Elbows bent at 90 degrees
  • Lean from your ankles not waist
  • Try and land midfoot and land quietly and lightly
  • Shoulders slightly back and chin up ( do not run with your chin down)
  • Smile and think about breathing out..!

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