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7 Keys to Nailing Your Triathlon Run Split
Written by
Carrie Barrett
Every athlete dreams of crossing the finish line like an Olympian with a strong finishing kick, arms raised high in victory. In addition to feeling like a champion, let's be honest, we all want that perfect finisher photo, right? The keys to nailing your triathlon run split have as much to do with pre-race rituals and strategy as they do with how you pace on race day. More than just going out and running fast, proper run pacing involves a tremendous amount of self-knowledge, patience and discipline.
A Proper Warm-Up
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Kathy Hudson, IRONMAN certified coach, TriDot triathlon/running coach and sports nutrition specialist, recommends a pre-run or pre-race warmup of at least 10 minutes. Your body goes through many physiological changes to prepare for the upcoming workload. "During the warm-up, the body's temperature rises by about two to three degrees so you're less likely to pull muscles," she says.
A proper warm-up also decreases stiffness, increases nerve-conduction rate, and increases anaerobic energy provision. There is an increase in blood flow, which means there is more oxygen getting to the muscles, and this will increase endurance and prepare the heart and muscles for upcoming exercise.
It's not just the physiological benefits that are important, though. A proper warm-up also provides positive psychological effects like mental preparedness. "When runners start out too quickly and skip the warm-up or do not warm up sufficiently, they tend to expend too much energy in the beginning and fail to finish strong or nail their splits," Hudson says.
A proper warm-up also decreases stiffness, increases nerve-conduction rate, and increases anaerobic energy provision. There is an increase in blood flow, which means there is more oxygen getting to the muscles, and this will increase endurance and prepare the heart and muscles for upcoming exercise.
It's not just the physiological benefits that are important, though. A proper warm-up also provides positive psychological effects like mental preparedness. "When runners start out too quickly and skip the warm-up or do not warm up sufficiently, they tend to expend too much energy in the beginning and fail to finish strong or nail their splits," Hudson says.
Realistic Pacing
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"Athletes need to have a plan before they run—and then run the plan," Hudson says. "Part of that is knowing your realistic capabilities and planning accordingly." Pace strategies can be greatly affected by external factors like course terrain, climate and elevation. In most cases, the more extreme the race conditions, such as high heat, humidity and altitude, the more difficult it will be to pace efficiently. Set feasible pace goals; for example, a 7-minute mile on the track is not the same as a 7-minute mile on a hilly course. Study the course profile and climate history of the race area for a historical snapshot of what to expect on race day.
If you're working with a coach, develop your run strategy based on benchmark tests and your current level of fitness, combined with the race conditions.
If you're working with a coach, develop your run strategy based on benchmark tests and your current level of fitness, combined with the race conditions.
Don't Lose It in the First Mile
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"This is part of every conversation I have with my athletes," says TriDot Coach Bryan Kreitz. "So many times I've come off the bike and hit the ground running—literally—and realized I ran my first mile 1:30 min faster than I should have." This is common among athletes of all abilities. You start the race or the run full of excitement, with adrenaline pumping, and your inclination is to shoot out of the start line or transition area like a bullet, especially when there are others around you doing the same thing.
Have patience: If you've set realistic pace goals for a strong finish, lock those in early and don't blow your race in the first mile just because you're "feeling good." This is where self-knowledge and discipline loom large. In fact, the longer the race, the more you have to control your pacing and start slow. You'll need that adrenaline later, promise.
Have patience: If you've set realistic pace goals for a strong finish, lock those in early and don't blow your race in the first mile just because you're "feeling good." This is where self-knowledge and discipline loom large. In fact, the longer the race, the more you have to control your pacing and start slow. You'll need that adrenaline later, promise.
Hydration and Nutrition
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A huge part of nailing your run split also involves nailing your nutrition and hydration plan, especially during longer races. You may be able to fudge your way through a sprint triathlon, but failure to create a hydration and nutrition plan for long races negates all of the physical training you've put your body through up to this point. A shiny new Ferrari can look fast, but without gasoline, it's useless.
Part of this important hydration equation, Kreitz stresses, is knowing your sweat rate. You want to know how much you're losing through sweat so you can adequately refuel during your run. To calculate your sweat rate, weigh yourself prior to a long run. Then keep track of how much water you've ingested during the workout and weigh yourself again right after your workout. For example, if you drank 16 oz. of water during an hour-long run and still lost 1 lb. of water weight, you are approximately 16 oz. short on your hydration.
It is difficult to nail this exactly, and it's even more difficult on hot, humid days. Try to do your sweat test in a climate that will be close to that of your race and repeat it frequently to dial in your needs. Some water weight loss is common, especially if you don't carry your own hydration with you, but know that even a small 2 percent drop in body weight can have extremely detrimental effects on your race performance. Consider carrying your own hydration over longer races.
The same holds true for nutrition and electrolyte intake. How do you know how many calories to ingest? If your race or training run is no more than one hour, you probably don't need much in the way of calories. However, if it's longer, then keep your gas tank topped off. A general rule of thumb is to start with 30 to 60 grams of carbohydrates per hour and work up and down from there.
Part of this important hydration equation, Kreitz stresses, is knowing your sweat rate. You want to know how much you're losing through sweat so you can adequately refuel during your run. To calculate your sweat rate, weigh yourself prior to a long run. Then keep track of how much water you've ingested during the workout and weigh yourself again right after your workout. For example, if you drank 16 oz. of water during an hour-long run and still lost 1 lb. of water weight, you are approximately 16 oz. short on your hydration.
It is difficult to nail this exactly, and it's even more difficult on hot, humid days. Try to do your sweat test in a climate that will be close to that of your race and repeat it frequently to dial in your needs. Some water weight loss is common, especially if you don't carry your own hydration with you, but know that even a small 2 percent drop in body weight can have extremely detrimental effects on your race performance. Consider carrying your own hydration over longer races.
The same holds true for nutrition and electrolyte intake. How do you know how many calories to ingest? If your race or training run is no more than one hour, you probably don't need much in the way of calories. However, if it's longer, then keep your gas tank topped off. A general rule of thumb is to start with 30 to 60 grams of carbohydrates per hour and work up and down from there.
Alleviate Form Failure
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We've all seen what happens to runners and triathletes when they get tired. Their hips drop, shoulders get tense and the shuffle begins. If you feel fatigue setting in (and it will), talk yourself through different form cues to stay mentally and physically engaged. Coaches often refer to this as associative focus because you're taking your focus off the discomfort and redirecting it on associated activities to stay mentally engaged. During those low moments, give yourself verbal cues such as, "Relax your shoulders, keep your elbows at 90 degrees, lean slightly forward and breathe." These mantras, and others like them, can keep you in the moment, which is exactly where you want to be.
Know Your Cadence
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Not only is counting your steps another great associative focus tip, but with practice, it's also a way to increase your running speed and efficiency. Optimum running cadence is 90 steps per minute/per foot; if your cadence is well below that, you're likely striding too long and, in essence, putting on the brakes to faster times. During a race, as well as the training leading up to it, count your steps over a minute. You should be near the 180 count (or 90 if counting one foot). Ideally, you should be able to run your zone 2 (easy aerobic) and zone 4 (threshold) with a similar cadence.
Consult the Experts
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As always, working with trusted professionals and coaches is always advised. A good running store will recommend proper shoes based on your individual running gait. A certified coach or run gait specialist can also provide video analysis of your run form and provide improvement tips. Coaches like Hudson and Kreitz specialize in working with their athletes to create specific race plans that include realistic and feasible pace strategies along with individualized nutrition and hydration plans. We are each an experiment of one, which means what works for one person may not work for another. Use the months of training time to dial in and tweak your individual needs so that on race day you can nail your run split.