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The running segment of a triathlon often takes place when the temperature is high. Here are some tips to help you stay cool and help to prevent heat stroke or dehydration, whether during training or in a race.

  • Ensure clothing keeps you cool and use sunscreen to protect your skin.
  • It is important to stay hydrated. If necessary, slow down or even walk briefly to ensure you get a drink
  • If you are fatigued, consume energy drinks as well as water to avoid low blood-sodium levels.
  • Wear a good, proper-fitting pair of running shoes to help prevent injuries.
  • Lace locks or elastic laces on running shoes are popular time-savers during transitions. Whatever you plan to use, practice before the event.
  • Avoid bad arm form. Keep your shoulders down, arms relaxed and avoid excessive arm movements. Preferably arms should be at approximately 90-degree angles. Don’t clench your fists.
  • Pace your training and allow for recovery days to prevent injuries, burnout, and to also ensure your running experiences more enjoyable.
  • Run and walk against traffic in training.
  • Practice running when it is hot outside because if you only train indoors or when it is cool outside, your body may not be able to cope with the heat on race day.
  • Practice running immediately after biking because running after you bike is quite different from running without biking.
  • Wear reflective clothing so you can be seen if running at night.
  • It’s always a good practice to run with a buddy, especially when it gets dark, for safety reasons.