How to Run on Zwift with Tri Training Harder

In this blog Coach, Alan Ward will give you a brief run-through of everything you need to get running on Zwift and give you a step by step guide on how to join in with the fun.

Over the coming months, the coaches at Tri Training Harder will be organising some Zwift based 5k time trials for you. These are great opportunities to run, race and have fun with your fellow TTH athletes as well as having access to the expert guidance of our TTH coaches. But how do you use the option to run on Zwift?

Ready to run on Zwifts Mayfield track venue

Ready to run on Zwifts Mayfield track venue

The first and most significant component of this ‘how-to’ is that you don't need a treadmill to run on Zwift!

So what do you need?

Phone, foot pod and headphones thats it!

Phone, foot pod and headphones thats it!

  • A mobile phone with 4G and BlueTooth connectivity

  • A set of headphones combined

  • A compatible running foot pod

  • Zwift App (not the companion app) downloaded to the phone

The foot pods that currently work with this method are;

  • Zwift RunPod

  • STRYD Footpod

  • STRYD Live Footpod

  • Polar Stride Sensor

You can also use a few Garmin watches to connect as a data input via the enabling of the Virtual Run App on the watch (This may require a check your watch is on the latest software via a sync with Garmin Express or Connect). When selected your watch along with any other device will be visible in the Zwift app for connection. The watches that work include;

  • Garmin Forerunner 945

  • Garmin Forerunner 245

  • Garmin Forerunner 245 Music

You can also use a BlueTooth compatible Treadmill and phone, tablet or computer to run the Zwift App. A list of viable treadmills can be found here.

Our 5k events will be run with a live Discord group which will have coach commentary and support via the app. We hope this will create a competitive atmosphere to inspire us during these sessions and help athletes connect and perform.

To join voice chat on Discord:

1.) Download the Discord app

2.) Join our server: https://discord.gg/baccGfB

3) Select the TTH Meet-Ups channel on the left-hand side.

4) Join the voice channel in the server

5) Make use of the mute feature when necessary to prevent everyone from hearing your heavy breathing!

Tips for using a mobile device and footpod?

There are a few useful tips for using the Zwift platform to join in without a treadmill.

  • A fully charged phone

  • Do you not lock or auto-lock your screen as it disconnects the signal to the Zwift App

  • Minimise or dial down screen brightness to conserve battery if necessary

  • Practice running with your phone in your hand before hand

  • Choose a running location that has good connectivity to the 4G/5G network.

Tips for planning a fast 5k course

A well-planned route will significantly enhance how your performance on the day will go. Strava or other platforms can help with this.

A well planned route will significantly enhance how your performance on the day will go.

  • Firstly pick a route that you can repeat for future comparisons

  • Practice or at least make sure you have run the route before the day

  • No road crossings!

  • No junctions or gates!

  • A reliable surface that isn’t unstable or slippery underfoot (especially on turns)

  • Low likelihood of pedestrian or any other obstructions to your path (or of you being a hazard to others such as blind corners)

  • Lack of sharp turns

  • The straighter, or more like a giant running track you can make it the faster it will be

  • If you do have to make a sharp turn try to make it at a point on the course where you may have already slowed due to a slight hill)

  • Flat

  • Run a looped circuit to ensure you get a ‘true’ reflection of your current ability (no tailwind enhancement)

  • Shelter from the wind generally however is very much advisable.

  • Pick a route that is a 10-15min jog from home if possible to act as a planned in warm up







We’re here to help

Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.

The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.

If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.

Alan WardAlan Ward, Running, ZwiftComment