How do you get a good run split during a triathlon?

I did a triathlon last week. I am a runner. I am not much of a swimmer or biker. But ironically, I did great on my swimming, 0k on my bike and horrible on my run. My legs felt like jelly for half of the run and Iit felt like I didn't have much control over my muscles even though I have been training for the past 3 months. What can I do to keep that from happening in the future? Thanks for you time.How do you get a good run split during a triathlon?
He best way to train to avoid ';jelly legs'; during a race is do something called brick sessions.





See the links at the end of this.





These are basically training in 2 of the disciplines one after the other, but over shorter distances. For instance, do some repeated sets of a short ride, followed immediately by a short run, repeated. What this does is train your muscles to adapt from the ones you use in one way for cycling, to using the same muscles in another way for swimming.





There is certainly no ';quick-fix'; for jelly legs - it takes training and teaching your muscles to adapt. However, you must keep hydrated. Never make the mistake of thinking you don't need to drink as you are feeling OK during the bike. When you start using the major muscle groups in you legs differently (from bike to run) they will immeadiately look for ways to replensh themselves with essential minerals and salts, so I would recommend using a energy drink (SiS, Gatorade, Isostar) and a mineral replacement such as Nuun in your water bottle to help you with cramping (or something simple as eating a banana and raisens before the event, and include it regularly in your diet)





Follow these links for more details advice (I have no professional link to these sites, I just found them useful)





http://www.tri247.com/article_3339_Runni鈥?/a>





http://www.tri247.com/article_2084_Brick鈥?/a>





http://www.tri247.com/article_3371_Hydra鈥?/a>





http://www.tri247.com/article_2371_Do+yo鈥?/a>





How do you get a good run split during a triathlon?
After reading your situation, my best guess is that the lactic acid in your legs began to build up in your muscles. The best way to take care of that is sitting with your legs up against a wall so that you're laying on the floor. You want to do this for at least 3 minutes before as much as possible. Especially a few times before your run. There is also this great tool that you can buy at any sports store. Its called ';The Stick';. Plenty of runners use it. You basically rub it up and down your legs or wherever your muscles are bothering you, and it releases the knots that're tied in your muscles. Good luck!
Rob gave great advice. The only thing I would add would be to give your legs a break during the last 1/2 mile or so on the bike before coming into transition. Spin it out and relax your legs. This will provide a greater benefit than sprinting into transition.