The run portion of an Ironman presents the ultimate test of endurance, as athletes push through a marathon after already completing the swim and bike segments. Proper pacing, hydration, and mental toughness are key to finishing strong and avoiding "the wall." Below, I have listed the 3 most important things to consider for the run portion.
Good running gear is essential for ensuring comfort, preventing injury, and optimizing performance during the marathon segment of an Ironman. The right equipment helps you maintain proper form, stay cool and dry, and avoid common issues such as blisters or chafing. Investing in quality gear tailored to your specific needs will support you throughout the run and improve your overall race experience.
Training for the run portion of an Ironman requires a focus on endurance, pacing, and strength to sustain performance throughout the marathon distance. Begin with long, steady runs to build aerobic capacity, gradually increasing your distance to simulate race conditions and improve stamina. Incorporate interval training and tempo runs to raise your lactate threshold and enhance your ability to sustain a faster pace without fatigue. Additionally, include brick workouts that combine biking and running to simulate the transition and help your legs adjust to the shift in muscle usage. Strength training, particularly for the legs and core, will also support your running form and reduce the risk of injury, ensuring you're prepared for the demands of the marathon portion of the race.
During the run portion of an Ironman, don’t be afraid to walk a little if you need to—it’s a smart strategy, not a sign of weakness. The marathon distance can be overwhelming, especially after swimming and biking, so giving yourself permission to walk when necessary allows you to conserve energy and finish strong. Many experienced Ironman athletes incorporate walk breaks, knowing that pacing is key to sustaining performance throughout the race. Remember, you’re doing something incredible by taking on this challenge, and every step, whether running or walking, brings you closer to that finish line. Keep pushing, and trust that walking when needed is just part of the journey.
My name is Andrew Driggs, and I am a student at Utah Valley University, majoring in English with a minor in Business Management. Last May, I completed my first Ironman triathlon in Australia, a journey that tested both my endurance and determination. I’ve been happily married for the past two years, balancing academic pursuits and personal growth alongside my family life. Through my experiences,I strive to combine storytelling with practical insights, offering guidance and inspiration for others on their own paths.
English 3340
Utah Valley University