Running Off the Bike
It’s often assumed that great runners will shine in the run leg of a triathlon, but that’s not always the case. Running after riding a bike is a completely different proposition from running on fresh legs. When transitioning from cycling to running you start the run already fatigued, with heavy legs and often a sense of uncoordination. As a result, it’s hard to immediately lock into the smooth rhythm or efficient gait you might find in standalone run workouts.
No one runs as fast after a bike ride as they would in a fresh 10k, but the degree of decline in run performance varies widely between triathletes. Some seem to cope much better than others. It’s not entirely understood why some triathletes lose more running performance than others after the bike, but research suggests neuromuscular factors are at play. In 2010 Australian researchers studied a group of triathletes and found that around half of them displayed involuntary changes in their running mechanics post-bike. These changes reduced their running economy, essentially making them less efficient runners.
Interestingly, these changes weren’t linked to experience or fitness level. The same researchers repeated the study with elite triathletes and saw the same results: about half of them experienced economy-reducing changes in form, while the other half didn’t. The difference came down to how their neuromuscular systems were wired.
I’ve seen this firsthand with two of my own athletes, both professional triathletes with nearly identical lactate threshold running speeds. In a standalone race they’d be neck and neck, but in a half ironman distance there’s a consistent three-minute difference between their run splits. Why? One of them simply maintains better running economy off the bike.
So, what can you do to improve your run off the bike?
Before you jump to conclusions about neuromuscular patterning, first check off the basics: Is your bike pacing too aggressive? Is your nutrition dialled in? These two areas should always be ruled out first when investigating poor run performance. Once those are sorted, here are a few proven strategies to improve your post-bike running economy:
1. Focus on running in the off-season
Use your off-season to improve your running as a standalone discipline. Race some local running events and then, as you transition into the triathlon season, put an emphasis on bike strength so that you’re less fatigued getting off the bike.
2. Add more brick (bike-to-run) sessions
Include more short runs immediately after cycling in your weekly routine. These ‘brick’ sessions train your body to adapt quickly to the shift in movement patterns and muscle recruitment. The more you practice the transition, the more efficient you’ll become at making the switch on race day.
3. Incorporate plyometric training
There’s strong evidence that plyometric exercises (like squat jumps, bounding and single-leg hops) can enhance neuromuscular conditioning and improve running mechanics - especially after biking. A study by the University of Queensland tested triathletes with poor post-bike running form. Half of them added three weekly sessions of explosive plyometric training to their usual swim-bike-run routine, while the other half didn’t. After eight weeks, the plyometric group showed significant improvements in their bike-to-run transition mechanics. Plyometrics may not only make you a more economical runner in general, but especially when it counts most: after the bike.
Key takeaways:
When thinking about triathlon, don’t view it as three separate sports - consider it one continuous performance: swim → bike → run. If you’re struggling in the run, look at the full picture.
Prioritise running in your off-season and develop greater bike strength
Include more brick workouts to improve your transition efficiency
Consider plyometric training to build neuromuscular resilience
If you’re new to plyometrics, speak with your coach first. These exercises can be demanding and need to be carefully scheduled around your existing training load. I’d recommend starting with just 1-2 sessions per week. Want to get started? Check out these plyometric sessions for triathletes on YouTube:
Bevan McKinnon / April 2025