Improving your run splits for your next triathlon

Run, run, run! AP Photo/ITU, Delly Carr

Having conquered your first sprint distance tri, you now want to challenge the ticking clock and achieving your personal best. There are four opportunities to shave off time in triathlon--improving swim, bike, run, and transition splits. Today's edition advises on how to improve your run split.

Contrary to popular belief, running more will not make you faster. Shorter distances will feel easier. However, “you have to train fast to be fast,” said my former high school swim coach, Fred Wales. This applies to running, as well.

Here are a few training tips to helping you get fast, quickly and remain injury free:

1. Practice good technique. Proper running technique benefits you in several ways: prevent injury, reduce fatigue, boost efficiency, and make running more pleasant. As you run, allow yourself to lean forward as if you were falling forward. This forward lean causes your center of gravity to constantly be ahead of your feet, which will naturally want to fall beneath you, allowing a more efficient gait. Attend workouts at the Santa Monica College track, hosted by the LA TriClub.

2. Strength train. Stronger muscles will increase your capacity to put out more power. However, you need a highly functioning core, which is inclusive of your shoulder girdle, chest, back, abdominals, and hips. Strength training should include a progression of core strengthening and stabilization, muscle conditioning, hypertrophy (muscle building), plyometric training (for explosive strength-increasing power output), and muscular endurance. Core Performance has a great online program that you can follow to become a faster and more efficient runner, or visit their training facility at 2020 Santa Monica Boulevard, suite 400.

3. Stretch. Contrary to popular belief, stretching does not make you slower. Although there has been a link between long, static stretching (more than 2 minute holds), pre-race, and slower times in elite sprinters, which does not apply to those people who are trying to clock a personal best at an endurance event. In fact, an appropriate stretching routine benefits athletes of all levels by preventing injury and increasing range of motion.

4. Do hills. Running hills is like strength training; you will increase your power on varying inclines. You will also increase your tolerance for work at higher heart rates of exertion, resulting in decreased fatigue at high rates of work. Begin first, by power walking hills and jogging flats, then jogging/running hills and recovering on the flats. Advanced runners may sprint hills and jog the flats.

5. Change the terrain. Like running hills, by training on varying terrain, you are also strength training for running. Running on trails improves proprioception, your body’s ability to react to varying external influences (such as uneven or unstable surfaces). Improved proprioception results in injury prevention and quicker reaction times to varying surfaces, giving you a faster overall mile time.

6. Do intervals. Interval training is defined by bouts of high intensity training followed by moderate intensity recovery periods. Hill training is included in interval training. High intensity interval training should be included not more than twice per week. Its benefits include higher rates of recovery during and post-workout, and greater lactate tolerance (less susceptible to muscle fatigue).

7. Intensify your bike-run bricks. Most people will be able to transition from a bike ride to an easy jog. To take time off the clock, however, athletes must be able to acclimate their legs to running and recovering at higher intensities. Elite triathlete, Jessi Stensland, advises short, high intensity bike-to-run-to-bike-to-run repeats. You can practice this brick workout with others at Trifit, a gym at 2425 Colorado, in Santa Monica, that caters to triathletes of all levels.

8. Rest. Rest and recovery days are the times when your body is able to regenerate and get stronger. Take a day in the week to relax. Do not try to do all the above listed workouts in one week. Plan a progression. Your body will thank you. You will get faster. You will get stronger. You will avoid plateaus and injury.

Before you decide to embark on training for your personal best, take the first step: sign up for a race! Good luck!