Master The Triathlon In 5 Easy Steps


Men's Health |

Picture credit: Craig Kolesky/Red Bull Content Pool

Top triathlete Richard Murray relies on a few key moves to stay strong and supple enough to overtake the world’s best. Want to hop onto that podium? Get your notepad…

Stay Strong

For better cardio sessions, Murray recommends power:
1/ Core Sessions
“I do two weekly that assists with my stability and flexibility for all three disciplines. Squats, lunges and proper stretching is vital to keep me injury free and allow me to train 25 to 30 hours a week.”

2/ Strength Moves
“I do one-legged squats, 3 sets of 10 reps on each leg, which helps build stability. Then I do 5 sets of 60 seconds planking both front and on each sides. Then I stretch my hip flexors for running, and do leg swings to open up the hip joint. It’s vital for runners to keep their hips supple.”

Murray_workout

Stretch It Out

Tight muscles are the triathlete’s enemy. Aim for greater elasticity:
1/ Swimming
“Do internal and external rotator cuff exercises to keep your shoulders strong and injury-free.”
2/ Cycling
“Focus on stretching your glutes, hip flexors and your lower back.”
3/ Running
“Do hip flexor, gluteus med, and piriformus (a muscle in your butt) stretches to improve the range of motion in your hips.”

The Running Checklist

Murray is one of the strongest runners on the circuit. Here’s how to make yourself more fleet-footed:

“The arms tell the legs what cadence to aim for – try to use your arms for drive while running. If you move your arms faster you’ll notice your legs will speed up too.”

“Run at a pace which feels easy about 80% of your week, and try 20% where you feel you are working hard. For example, if you run four times a week, do three easy jogs and one with more effort.”

“Good running shoes are key. Find a shoe that works for you, and buy two pairs at least. Look for cushion and a good fit; these will help on long runs and races. There is no one pair that is made for everyone, so ask the experts at your running shop for advice.”

“Concentrate on running as upright as possible, with your back straight and elbows at your sides. Proper posture can help a lot with both running speed and staying injury-free.”

“Stride smooth. Aim to land your foot underneath your body, not in front.”