There are several key steps to running more efficiently, if you follow them the results will be very beneficial. Your efficiency will improve, running will become easier, and the whole running experience will be more zen-like.
1.Keep your eyes looking straight ahead; imagine your head as the point on the line, to keep the efficiency levels up run on this line and try to keep from bobbing up and down too much, just keep your head on the line looking straight and moving forward.
2. keep your shoulders down, don't let them bounce around. Also keep them rolled back, this promotes good posture which adds to greater efficiency.
3. keep your arms pumping back and forth instead of side to side
4. keep your core solid (not flexed), if it's solid your whole body is straight, in good posture
5. pass the load (weight of body) from the heel to the toe where you push off
Biking more efficiently
1. don't point your toes keep them parrellel with the ground
2. make perfect circles, don't only push down, also pull up!
3. sit back on seat if riding a road bike. Tri bike sit on forward part of seat
Swimming more efficiently
Swimming is, by far, the most technical Trisport. There are many more technicalities. But these are some of the most fundamental ones.
1. keep your head straight down, look 3-6 feet in front of you, but keep your head straight down. Although it's harder to breathe at first it gets easier.
2. when you go to take your breath look at something in the sky, this lets you get a deeper breath thus keeping you more relaxed.
3. use your core to propel your arms into the water.
4. your arms should enter the water half way between your head and your full arm length.
5. use your core to rock side to side, this makes it easier to breathe and to pursue your stroke
6. keep your elbow high throughout the stroke, this allows for your whole forearm to act as your "paddle."
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