Fast Footwork: Improve Your T2 Speed

  • By Aaron Hersh
  • Published May 30, 2014
  • Updated May 3, 2016 at 4:49 PM UTC
Photo: John David Becker

Transition faster by making these two simple changes to your short-course T2 strategy.

Race sockless

Sliding socks over wet feet amid the chaos of transition takes time—more than you may expect. Going sockless can help get you onto the run course faster, but if race day is your first run without socks, the outcome will be predictable. You’ll need to build a tolerance in order to run comfortably without the protection of a sock.

Step 1: Acclimate to your race shoes
Every shoe has slightly different pressure points, so regularly running in your race shoes will help your feet adapt. If you use the same pair for every workout, this step will be easy. If you have a special pair for race day, work them into your training schedule at least eight weeks out from race day.

Step 2: Experiment with sockless running
Start by running a 10-minute cool-down once a week in your race shoes without socks. Dust a little baby powder in the shoes to help keep them dry and reduce rubbing.

Step 3: Extend the distance
Lengthen your weekly sockless run in your race shoes, but limit it to 20–30 minutes. Even after your skin has started to harden, longer runs without socks are still likely to cause discomfort and possibly skin damage so don’t push the distance. Skip the last sockless run so your feet have two weeks to heal fully before race day.

RELATED: Starter Guide To Going Sockless

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FILED UNDER: Gear & Tech / Run TAGS:

Aaron Hersh

Aaron Hersh

Aaron Hersh is the Senior Tech Editor of Triathlete magazine. To submit a question, write Aaron at

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