Since her start in multisport in the late ’90s, when she won two junior world titles (1996 Junior World Triathlon Champion and 1997 Junior World Duathlon Champion), Rebekah “Bek” Keat has laid claim to multiple Ironman, Challenge Half and Full distance and Ironman 70.3 victories. In 2009, Keat proudly finished Challenge Roth in 8:39:24. In 2013 alone, the Australian born speedster scored three consecutive 70.3 course record victories–Austin, Shepparton and Canberra. And in 2014, her 1:19:57 half marathon at the grueling Ironman 70.3 St. George U.S. Pro Championship was the fastest women’s run recorded, proving that Keat is on form for another stellar season. A powerful athlete across all three disciplines, Keat’s superior foot speed is often the key to her podium dominance; here she shares her top tips for strong running form and one of her favorite sessions to improve running cadence.
Bek’s Top Running Form Tips
• A forward lean keeps you moving forward. Try leading slightly with your chest and you will feel the forward momentum!
• The landing position of your foot is important. Try to stay on your mid or forefoot when your foot hits the ground. Landing on your heel is like putting on the brakes.
• Keep your feet landing underneath your body, not in front of your body, to avoid over-striding.
• Use your arms to drive you forward. Keep your arms relaxed and at elbow height and drive them back (not forward), but don’t let your wrists go past your waistline.
• My secret tip for feeling good running off the bike is to do a short sprint out of transition with very high turn over–not more than 30 seconds to avoid getting your heart rate too high, but enough to feel good and get your leg cadence high right out of the gate!
Bek’s Favorite Session for Fast Run Cadence (a modified Moneghetti set)
10 minutes easy
8 x 1 minute build to fast (aim to get leg cadence to 100+ by the end of the minute)
Main set pyramid:
4 x 30 seconds fast, 1 minute easy
1 minute very slow jog/rest
4 x 45 seconds fast, 1:15 easy
2 minutes very slow jog/rest
2 x 1 minute fast, 2 minutes easy
2 minutes very slow/rest
Reverse back down the pyramid
Watch for Keat next in her adopted U.S. home base of Boulder, Colo. where she’ll tackle Ironman 70.3 Boulder on June 15th. Follow her career via her website (Rebekahkeat.com) and on Twitter @rebekahkeat.