COMMUNITY: Save something for the run

Editor's note: Jason Clark of Iowa City is a group exercise instructor at North Dodge Athletic Club and an active participant in the Eastern Iowa race scene, competing in runs, duathlons and triathlons.

By Jason Clark, community contributor

There is a saying among triathletes. It goes something along the lines of, “you won't win the race on the bike but you can lose it.”

This saying implies that while having a poor bike leg may kill your chances of winning, the race is won during the run portion of the race.

Chrissie Wellington, the 2011 Ironman World champion, came into the transition area after the bike leg 22 minutes behind the race leader. Despite that deficit, she gutted out a tough run and won her fourth title.

For me, the run begins as I near the end of the bike portion. It is here that I begin making the mental transition between cycling and running.

As you near the transition area, it is important that you pay attention to the race volunteers who will be showing you where to dismount. If you fail to listen to them and go jetting into the transition area, you run the risk of wrecking as you try to stop before hitting someone coming out of transition to run. Or worse, you will actually run someone down.

Even if you manage to stop before doing any damage you will incur the wrath of the race director and your fellow competitors.

The dismount area is set back a small distance from the entrance to the transition area so you can safely dismount your bike. Experienced triathletes may perform a running dismount in which they remove their feet from their shoes while on the bike, slow down just enough, then jump off and continue running into transition. This maneuver takes some practice. Last month, while watching an ITU race on TV, I saw a professional misjudge his speed and perform a spectacular face plant when he jumped off his bike.

When you get off your bike you will notice that your legs feel heavy, your heart rate is up, and you will be tempted to take a break. Don't give in to that feeling. Quickly put your running shoes on and get moving.

At first, it will feel like your legs are full of lead. Don't worry, that feeling goes away. When I competed in my first triathlon, I was surprised by how hard it was to get myself to run.

It is important that you prepare yourself mentally as well as physically for this portion of the race. The best way to do that is to train for it by coupling runs with bike rides.

There is a lot to be said about having the right equipment in a triathlon, whether you are talking about a wet suit, a bike or even a pair of shoes.

It probably isn't a good idea to run your first triathlon in the old tennis shoes you wear when you mow the lawn. Take the time to stop by a running specialty store and have your running gait analyzed. They will be able to find you a shoe that fits your running style. Be prepared to spend $100 or more for a good pair of shoes. Equally important to me is a good pair of socks.

Running, as simple as it is, is quite technical. As you run, focus on keeping your cadence fairly high. One way to do that is to shorten your stride a bit. Shortening your stride also will help you land with your foot in the proper position. The ideal position is a mid- to fore foot landing. This will help to ensure a more efficient transfer of energy.

Many runners, especially newer runners, are heel strikers. If you land heel first, you are essentially putting on the brakes with every step. Learning to run properly takes time and effort - just like anything else worth doing.

Don't be afraid to ask someone who has been running successfully for a long time for advice. The night before my first half marathon, I met one of the premier runners in the state of Iowa in our hotel pool. I asked her for some advice, which she graciously gave and then wished me luck. The vast majority of people are only too happy to share their experience.

As you run, lay it all out there. The run should hurt. If it doesn't, you aren't pushing yourself hard enough.

When I get tempted to pull back a bit, I remind myself of the old cliché that pain is temporary but regret lasts a lifetime.

Remember, this is the last leg. You have nothing waiting for you but the finish line and the post-race food and fun. The feeling of accomplishment for having completed something that relatively few people even attempt is incredible and well worth the work.