Heather Fuhr writes: As we all know, there is a significant difference between running and running after you bike. For this reason, it is very important to integrate transition runs into your regular training schedule. The whole purpose of the "transition run" is to get your legs used to the transition from biking to running, and the only way to do this is to do it on a regular basis. During your weekly training, at least one of your runs should be done immediately after either a long bike ride or an "intensity" or "key" bike ride. After you finish your bike ride, grab a drink and then within 5-10mins of finishing your bike ride, head out the door (no need for any Nascar type pit stops).
Now here is where a common mistake is made - there is no need to hammer, just run. Some days you will feel good and some days you will feel bad but regardless, just head out and go as you feel. I used to make the mistake of feeling like I had to run hard when I did a transition run , because of this, I always dreaded doing them. I came to realize however, that it didn't really matter how fast I was going I was still training my body to get used to the wobbly leg running associated with the transition from bike to run. Some days I am riding and can't imagine how I am going to run after - my legs are so dead. I head out the door anyway and many times, I'm quite surprising how good I feel. So if you think you can't do it, head out the door for even 10 mins, you might be surprised. By doing this you know that regardless of how you feel you are going to be able to run, and this will transfer over directly to your races.
Another common mistake with t-runs is the length of the run. There is no need to do a t-run any longer than 1 hour EVER!!! (I will probably get some flack for this, but that's OK). Most of my t-runs are between 30 and 45min in length. It is really only the first 15 mins that you have to deal with the transition, after that point you are just running tired. You do not want to couple your long bike ride with your long run together. Your long run is your long run, it is not a transition run, so do it on fresh legs so that you get the most benefit out of it.
So here it is, just like any other part of the triathlon the transition run is something that you can train and it just takes a little practice!!!