# Duathlon Run Skills

Part of the Multisport Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/multisport/guide/index.md)

*4. Duathlon Path*

> **4b2.** Running

Duathlon begins and ends with running, so efficient form and smart pacing matter even more. The first run should leave something in the tank for the bike and the final run.

## Requirement 4b2a

> **4b2a.** Demonstrate a proper run warmup and cool-down. Explain to your counselor the importance of maintaining healthy habits, including hydration, nutrition, injury prevention, and rest.

A good warmup prepares you to run well from the first minutes instead of spending the first part of the session feeling stiff and awkward. A cooldown helps you recover more smoothly.

Video: [Warm-Up for Running (video)](https://youtu.be/PkF3jjFZc0s)

Video: [Hydration for Running (video)](https://youtu.be/MpCO8Y7iPYk)

## Requirement 4b2b

> **4b2b.** Learn and state the basic rules of the road for runners.

### Position on the road

Use sidewalks or separated paths when available. Without them, runners should generally face traffic so they can see approaching vehicles.

### Visibility

Choose bright or reflective gear when light is low, and assume drivers may not notice you right away.

### Awareness

Watch intersections, parked cars, driveways, and cyclists. Safe runners pay attention even when tired.

Video: [Safety Tips for Running (video)](https://youtu.be/I6aDhB_uC8A)

## Requirement 4b2c

> **4b2c.** Demonstrate important running drills, including high knees, butt kicks, lunges, inchworms, and soldier kicks.

These drills help you move better, not just warm up longer. They support posture, stride rhythm, balance, and flexibility.

Video: [High Knees and Butt Kicks (video)](https://youtu.be/tY2bLt7roOQ)

Video: [Lunges (video)](https://youtu.be/amElt61OHgM)

Video: [Inchworms (video)](https://youtu.be/pv_8CdDPAAk)

Video: [Soldier Kicks (video)](https://youtu.be/9cacAKZESf0)

> **Tip**
>
> In duathlon, starting too hard on the first run can make the bike leg feel much worse than it should. Practice effort control, not just effort output.

The next branch shows aquathlon, where the swim-to-run transition creates a different kind of challenge.

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- Previous: [Duathlon Bike Skills](https://merit-badge.university/merit-badges/multisport/guide/req4b1/index.md)
- Next: [Aquathlon Roadmap](https://merit-badge.university/merit-badges/multisport/guide/req4c/index.md)