Req 4a3 — Triathlon Run Skills

The run often feels hardest because it comes after the swim and bike. Good run habits help you stay efficient when your legs are already tired.

Requirement 4a3a

A warmup prepares your muscles, joints, and breathing for movement. A cooldown helps your body settle after the work is done.

A strong run warmup often includes light jogging or brisk walking, leg swings, lunges, and dynamic movement. A cooldown can include easy jogging or walking followed by gentle stretching once your effort drops.

Healthy habits matter because your body cannot keep improving if it is always under-fueled or under-rested. Hydration supports temperature control. Nutrition supports energy and repair. Rest gives your body time to adapt.

Requirement 4a3b

Where runners should position themselves

When there is no sidewalk, runners should generally face traffic so they can see what is coming. If there is a sidewalk or safe separated path, use it.

How runners stay visible

Wear bright or reflective gear in low light, especially early in the morning or near sunset. Make eye contact with drivers when possible.

How runners make smart decisions

Do not assume a driver sees you. Watch driveways, intersections, turning vehicles, cyclists, and loose surfaces.

Requirement 4a3c

Drills improve movement quality. They help your body rehearse the patterns that support strong running form.

• High knees wake up hip flexors and posture
• Butt kicks activate the back of the legs
• Lunges build balance and control
• Inchworms warm the core, hamstrings, and shoulders
• Soldier kicks improve hamstring mobility and coordination

You have now covered the full triathlon branch. If your chosen format is triathlon, these are your main discipline skills. The next guide pages show the alternate branches for other Scouts choosing a different format.