Inside Kat Matthews’ Record-Breaking Kona Run: Tips & Insights

Kat Matthews delivered an incredible performance at the IRONMAN World Championship in Kona, finishing 2nd overall and setting a new run course record of 2:47:23. We caught up with Kat to get an inside look at her mindset, strategies, and training secrets that helped her achieve this remarkable feat.

Here’s what she had to say:

• What was your mindset going into the run leg at Kona?
It was broken into a few sections/themes. The first, do not go off too fast (I knew Kona would not reward like Hamburg had here!) so Alli drive must be controlled.

Then throughout I had focus on fueling, staying cool and loosely sitting on a "safe"/comfy HR for me, knowing that it would creep at some point.

I had targeted a 2hr45-7 but as a loose goal in a dream scenario (based of training paces in the heat). On the way home (after the energy lab I held myself to this target and started to commit a bit more). 40km was my "finish line" because the rest was just downhill! There was barely any consideration for anyone else/position.

• Are there any specific strategies or tactics you use to endure the heat and humidity on race day?
I ensure I use ice at the aid stations, in my hat and down my top. I think the biggest tactic though is controlling HR, sitting a bit lower than you might in other climates to be "safe".

• You evenly split (possibly negative split?) the pacing of your incredible 2:47 marathon. What do you think was the main contributing factor that allowed you to achieve this incredible feat and go on to break the Kona run course record?
Running a 2hr40 earlier in the year, training confidence pre race, and a HR controlled bike leg with good fueling.

• Any advice for amateurs who want to get faster on the run?
Bike a bit easier, fuel well pre race (big one!) as well as during. Base race pace goals of previous race times not purely training estimates.

• Favorite mental trick to push through tough miles?
Being present is the easiest strategy, staying totally aware of that km, not allowing your mind to go to any deductions (eg. How far left, how far behind, how tired). Sometimes assigning your focus to something specific can help (eg. Cadence on a climb, relaxing shoulders, keep eyes focussed on the aid station ahead).

• What's your current favorite WYN product at the moment?
After racing in Kona, I'm obsessed with the CDA suit of course!

Kat’s insights provide a rare look into the strategy, mental toughness, and preparation that go into elite-level IRONMAN running. From pacing to heat management to mental focus, her advice is invaluable for any athlete looking to improve their marathon performance.