Run 101 by Ray O’Neill
The Burn: After cycling as fast as possible your legs are going to hurt a little at the beginning of the run. Practising beforehand in training can help to reduce this. Try a “brick session”, cycle hard for a stretch, jump off the bike and run for a kilometre – repeat and repeat again.
Draft: Drafting in the run is something not many people talk about, but mentally it can be a great benefit to you on race day. On the run find somebody to run with. They keep you going and vice versa. If you find someone who seems a little faster than you then stick in close behind them and it will be easier for you to run a good race. When you’re tired it’s easier to watch the next guy’s feet than to watch the road ahead. Focus on the person ahead and you will be fine on the day.
Water: Take the water provided at the water stations. Even if you don’t drink it, splash a bit on your face.
Hills: On the hills take shorter steps – drive your arms to help you up them. Focus on the top of the hill and recover on the downhill. Remember that the Dublin Triathlon has a small hill at the start of each lap.