Running form is one of those topics most triathletes have heard a thousand times – yet it’s surprising how many of us coast on autopilot once the kilometers start adding up. Whether you’re a veteran logging your umpteenth race or a relative newcomer boosting your run game, a mid-season technique check can deliver massive returns in both speed and injury prevention.
Posture Under Pressure
Think of posture as your foundation. When fatigue sets in, even the fittest runner can end up with hunched shoulders, a downward gaze, and a torso that’s practically folded in half. To counter this, focus on running “tall.” Keep your chest open, shoulders relaxed, and eyes looking forward. Imagine a string gently pulling you up from the crown of your head. This posture not only boosts oxygen intake but also aligns your body for better stride efficiency.
Cadence Counts
Cadence (the number of steps you take per minute) is another piece of the puzzle. A low cadence often results in overstriding, which can amplify impact forces on your joints. Many athletes aim for around 170–180 steps per minute, but there’s no single magic number. Start by measuring your current cadence (use a watch or count your steps for 30 seconds and double it). From there, try increasing by 5% at a time until you find a rhythm that feels smooth and controlled. A quicker turnover helps you land under your center of gravity, reducing stress on your knees and hips.
Drills: Old-School but Effective
High knees, butt kicks, and strides might feel like high school aths warm-ups, but they work wonders for neuromuscular coordination. These drills reinforce proper form, teaching your legs to cycle through efficiently. Slot them into your routine at least twice a week—ideally before a more demanding session, like tempo runs or intervals. Even a quick five-minute drill set primes your muscles for better posture and alignment.
Breathing and Heat Management
Summer running brings another layer of complexity: heat and humidity. Maintaining form is tougher when you’re dripping sweat, and your heart rate can spike more quickly. Prioritise hydration throughout the day, not just during your workout. Practice controlled breathing—inhale and exhale on a set count (for example, inhale for three steps, exhale for two). This conscious approach can calm your mind and keep your form intact when you’re feeling the heat.
Consistent Practice Over Perfection
It’s not about rewriting your entire running style overnight. Big changes can lead to new aches if you force them too quickly. Instead, aim for small tweaks repeated consistently. Check in with your posture every km or so—do a quick “head, shoulders, hips” scan—and make immediate corrections if you’re slumping. Glance at your cadence data if your watch has that feature. Challenge yourself to stay at or slightly above your usual turnover rate without exhausting your legs.
Looking Ahead
As Build Week 2 rolls on, remember that these form cues aren’t just for elite runners. They’re a staple for any triathlete looking to shave off seconds (or even minutes) in the run leg. By keeping your form sharp, you’ll preserve energy, reduce injury risks, and maintain confidence heading into the next race. So run light, run right, and watch as those gains start stacking up—kilometre by kilometre.
