What makes triathlon’s strongest runners so fast?

Different athletes have differing running mechanics, but at the end of the day, the goal is to run with as little effort as we can while being as efficient as possible.

So how do pro triathletes do that? As a former pro runner turned triathlete and a coach for run training app Runna, who better to explain than Beth Potter?

How does coming from a run background help triathlon performance?

To make things straightforward I’m going to use myself as an example because I know me and my strengths/weaknesses the best!

I was an established runner with years of experience before moving into triathlon.

I had early success winning European Championships and scored multiple podiums at World-Cup level, however it took a little longer for my run strength to come through at World Series level, mainly due to the higher demands of racing in the swim and bike.

As I became a more efficient, all-round athlete, I was able to run better off the bike without actually changing anything on the run, and at the same time I became more efficient on the swim and bike.

How much mileage do you need to run each week?

I now run less mileage (~60 miles less running a week) but I am getting faster. So how does that work?

When I competed in Track and Field my mileage was closer to 80/85 miles a week but now I’m able to run much less while still getting one quality run session in a week.

There’s a massive benefit of being able to do a huge volume of aerobic base training on the bike or in the pool as it allows you to be ‘fresh’ when it comes to running fast.

Doing a lot of ‘cross training’ (even though in triathlon it is specific training) helps to increase your flexibility, range of motion in your joints, building mental toughness and also your strength.

Do you need to have a good technique to run fast?

It definitely helps! Posture and gait help your body move with less exertion and more ease.

The result of this is that you have more energy available to help fuel a faster running pace.

I land on my mid/forefoot, which would suggest that I could be more susceptible to calf and Achilles injuries.

But at the same time, a mid-foot strike allows the body to absorb impact forces better than a forefoot or heel strike. My foot strikes the ground in front of my torso and hips.

At the end of a two-hour event having good form is going to be key because everyone is tiring by this point and having an efficient form will get you over the line first.

Since I’ve has come from a running background I’ve spent many hours practising drills focusing on coordination and mechanics to help with this!

Do you need to run fast all the time to be faster at running?

No, the opposite! Running fast all the time means you don’t have the time to recover and then when you come to do key sessions you don’t get the best out of yourself because you are too tired.

Rest and easy running is critical to being able to run faster. Your training schedule should be split 80:20 with the 80% being very low aerobic and easy while the 20% of your week should include some intensity.

I run four times a week with the majority of that between 4:15-4:30 pace per km and one key session a week at race pace.

Can you get faster in the gym?

Strength training is key! Not only for increasing muscle and connective tissue strength but also from an injury-prevention point of view.

While a lot of the strength in the legs will come from cycling for triathletes, doing specific strength exercises will help runners because it improves key performance markers such as VO2 max, lactate threshold and running economy.

I have two strength sessions a week and would say they help a lot when trying to staying injury-free and resilient enough to deal with the load and demands of my training schedule.

Looking for some help with your run training? Sign up to Runna and you can access personalised training plans from the likes of Steph Davis and pro triathlete Beth Potter.

Plus, sign up via this link or use the code 220T in the app and you can get a two-week free trial.

Top image credit: Ben Stansall/AFP via Getty Images