2 Top Tips to help Triathletes Transition to their Run Phase Effectively

Mar 17, 2023

How mobility work will help smooth your running transition

I think it’s safe to say that most triathletes would consider the run phase the most gruelling part of the race.

You have been shifting gears on your bike, and undoubtedly, your quadriceps can feel the strain as you power through this phase. Suddenly, you must dismount and begin the running phase. As the main area doing the work, your quads have forced blood into them, making your legs feel heavy as you start running. Your running becomes sluggish as you try to lift your feet off the ground and move your body forward. Sound familiar?

Having legs that feel like lead is a common feeling, but adapting to the running phase can be made easier with two simple tips.


1.Drop down a gear

As you approach the last kilometer of your cycling phase, shift to a lower gear to reduce resistance and increase your leg cadence. When cycling, you exert a lot of pressure on your quads and hips. By selecting a lower gear and increasing the speed of your legs, you can provide some relief to your legs and loosen up these areas in preparation for your run.

2.Flick those heels

Once you have parked your bike on the rack and entered the transition period, start jogging periodically and perform classic heel flicks. This will help loosen up your quads and make them feel refreshed for the next stage of the race. It will also help you stand up straight, allowing you to transition from your bent position over the bike to keeping your head and shoulders up while running.

In addition to this, you can also work on improving your transition during training. Engaging in mobility exercises during each training session can help you prepare your body and enhance the neural networks that will make running off the bike a more natural and effortless process over time.

If you’re searching for quick mobility exercises to add to your routine, take a look at our mobility series take a look at our mobility series.

Harriet Kabe