Triathlon Group Training Washington, DC

Top Tips for the Run

If you find the running leg of a triathlon to be the most difficult part, you are certainly not alone. Many competitors may find that the run of a triathlon is a major challenge. Athletes who are getting ready for an upcoming triathlon and want advice regarding the run, can turn to the experience of Team Z, which offers renowned triathlon group training Washington, DC athletes have relied on for over a decade. In the meantime, here are a few ways that you can improve your running stamina and make the run hurt less:

triathlon group training Washington, DC

#1 Slow Down

There is a time and place for running as fast as you can, pushing your pace, and chasing down every person ahead of you who isn’t wearing rocket boosters. Most training runs are not that time or place. Training runs should typically be at a relatively easy pace, where you can speak complete sentences without losing your breath. Team Z coaches will help you find this pace and build your base fitness through consistent workouts at a lower intensity. And don’t worry, Team Z’s triathlon group training sessions held in and around Washington, DC are designed to match you with peers who run at your pace to keep you accountable and having fun.

#2 Run More Often

By doing more runs per week at a lower intensity, you can build your base fitness to become more efficient for race day. This means you can train your body to use less energy on the run, making you feel stronger and increasing your endurance. However, increasing the number of running workouts with proper guidance can expose you to a risk of injury or burnout. Team Z coaches can give you a personalized recommendation to help you build your base without compromising your health. After you get your plan, you can take advantage of Team Z’s triathlon group training sessions in and around Washington, DC to get your runs in with friends.

#3 Work on Your Cadence

If you have never seen a running coach, you may have never thought about your running cadence, or the number of times you take a step each minute. Too big of a stride means you will have a longer cadence, or “overstride,” which can cause pain in your feet, legs, and hips. If you run overstride, your body will endure forces that slow you down and increase your chances of suffering an injury. A trainer can work with you to correct your cadence, so you are using energy efficiently and protecting your body.

#4 Focus on Your Form

Even experienced triathletes sometimes have to be reminded of their running stance. A common error many triathletes make, especially in the final miles of a long race, is running with a slouched, arched back position. Running with good posture means your hips are above your feet when they land, your upper body is aligned with hips, and your head is also upright. Team Z’s triathlon group training coaches in Washington, DC will address your form and make sure you stay strong and healthy throughout your training and on race day.

Team Z coaches understand that competitors may be reluctant to meet with a professional about creating a workout plan. If you are a seasoned athlete, you may be unsure about what value a coach would add to your programming. If you are a beginner, you may feel like you aren’t serious enough to hire a coach. Regardless of your situation, let us convince you that Team Z can help.  We offer free consultations to new clients so we can get to know you and your fitness goals. Then, we can create a workout program tailored for your schedule and needs to and get you ready for race day. Remember, Team Z is dedicated to supporting local athletes by offering triathlon group training Washington, DC residents trust. Call us today!

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Growing up, I was never even remotely athletic, a distinct liability in a sports-mad country. Moreover, I grew to associate the idea of people being “sporty” with people who were generally obnoxious, who loved to lord their athletic prowess over others.

Triathlon, therefore, was a revelation for me: very ordinary people who were able to achieve extraordinary things. Team Z is the essence of triathlon in that regard, an amazing mix of experienced athletes (who turned out to be quite nice people) and absolute beginners, all sharing their different journeys. The team is full of people who push me when I need to be pushed and who push me when I don’t think I want to be pushed. Because the team pushes me, I’ve become something I never would have believed I could become: an athlete.

Mark Mullen


Never say never on Team Z! I never thought I would do a triathlon let alone a half Ironman. I told anyone who would listen that the only way I would ever run another marathon was if it was in an Ironman and since I was never going to do an Ironman I had nothing to worry about. Well, so much for my “never” list. With the support of Team Z, I have raced numerous short distance triathlons, several half Ironmans, raced my best injury free marathon (I beat Oprah’s time), and signed up for an Ironman.
Regardless of your experience, speed, motivation, and goals there is a place for you on Team Z. When I joined the Team in December 2011, I did not know what to expect. My old game plan was to go as fast and as hard as possible regardless of the consequences. I do not recommend this strategy. I somehow always fell to side with an injury and burned out long before I reached the start line. This all changed when I joined Team Z. With the help of the coaches and my teammates, I am learning everyday how to find balance physically, set reachable goals, listen to my body, and enjoy the experience. I have a good friend on the Team that says that all the training and hard work is the journey. Race day is the victory lap. Gotta Love Team Z!

Kathy Hsu


In 2009 I ran the Disney Marathon with my mom, accompanying her on her first 26.2 mile adventure. I remember standing at the start next to her and saying, “just think, those Ironman people have to do this after swimming 2.4 miles and biking 112”¦..freaking lunatics!.” Two years later with a couple of sprint and Olympic triathlons under my belt, and after a couple of glasses of wine, I started to wonder, “Maybe I can do an Ironman too?” So I pulled the trigger, dropped the cash, and signed up for Ironman Cozumel. This followed by immediate panic. “Oh dear God, what have I done? I haven’t the slightest clue how to train for an Ironman.” A couple months later, by chance, I ran into a Z’er outside of my work and as we started talking Triathlon, she told me about Team Z. “Why not? It can’t hurt” I thought to myself. So I joined. It didn’t take me long to realize that this team had everything I wanted: knowledgeable and supportive coaches, structured training plans for all levels and abilities, fantastic teammates, and most importantly cold beers ready for you after every race!

Scott Leary