What are the rules on the run?

Under IRONMAN Competition Rules 6.01 and 6.02 (time penalties: 30 s or 2 min at IRONMAN 70.3, 60 s or 3 min at IRONMAN):

• You may run, walk or crawl. Following the course is your responsibility, and no time is given back for going the wrong way.
• Obey traffic laws unless a referee or official directs otherwise. Stop where a traffic sign or signal requires it.
• Top: no bare torso. Wear a shirt, jersey or sports top at all times. A front zip may be undone any length, but must stay joined at the bottom, with your shoulders covered.
• Bib number: wear your IRONMAN bib on the front, clearly visible at all times. Folding, cutting, altering or not wearing it can mean disqualification.
• Littering: throw rubbish only at aid stations or designated disposal points. Intentional or careless littering earns a blue card (2 or 3 minutes) or disqualification, and at some venues intentional littering means automatic disqualification.
• No headphones, headsets or audio-capable eyewear, including AI glasses.
• Phones and devices: you may not use them in a "distractive manner", such as calls, messages, music, social media, photos or video. You also may not record images with any device. Either means disqualification.
• No poles, crutches or canes that help you push or pull yourself along.
• Shoes: stack height may not exceed 40 mm, and a shoe may have no more than one rigid plate, in line with World Athletics road shoe rules. Shoes can be checked at random.
• Run penalties are served on the spot. There is no penalty tent on the run.