2 Major Tips on How to Pace Your Run for the 2016 TCS New York City Marathon
Posted in: FITNESS
When training for a marathon, you will endure intense workout sessions and months of preparation. Although you may feel ready, the big day can cause a reduction in performance as you feel overwhelmed and anxious. If you go into the marathon with a plan, you are more likely to succeed and reach your goals. Although training and properly fueling your body are essential, you will also need to focus on the best ways to approach the marathon. How will you pace your efforts? Will you go really hard at first, slowing down before speeding up again? It’s good to have a plan, so how should you pace your race?
Tips for Pacing a Marathon
The majority of marathon runners run the second half of the race significantly slower than the first. Generally, this is not an ideal strategy; instead it’s best to pace yourself so you’re running at the same rate throughout the entire marathon. Here are some tips to help you achieve your marathon goals:
Set Time Goals for Yourself
Since marathons differ from short-distance races, it can be challenging to judge the most effective pace. While training be sure to set time goals for yourself so you know where you should be at a given time. Without planning for this, a pace of five seconds faster or slower in the first part of the marathon could make the difference between falling apart and hanging in for the last half of the race.
It’s Okay to Run Slow During the First Portion of the Race
Running slower at the beginning of your race is ideal, as it not only helps you conserve critical energy levels but also allows your body to absorb fluids and fuel. If you start running at a faster pace than your marathon pace, you’ll simply burn significantly more carbohydrates. For the first 12 miles or so, stay at an easy, comfortable pace. If you couldn’t talk comfortably with someone at your beginning pace, you’re more than likely going too fast. There’s nothing wrong with running alongside a slower-paced pack for the first few miles, until you feel you can break away slightly. In fact, this may help you restrict your efforts so you don’t hit a wall later in the race.
The next 12 miles can be dialled up to a more moderate effort. This is where you’ll pass those who started off far too quickly. Not only will you advance in the race, but you’ll also have a mental boost as you pass some of your competition. For the last two miles, go hard. Although you should crank up the intensity, maintain a controlled and strong finish. You don’t necessarily need to sprint, but this is your time to really focus and give it your all. You’ll most certainly feel it at this point, but you’ll almost have done the race for which you trained so hard. This tends to be the best strategy for those who are running their first marathon, or who haven’t raced in quite some time. If you are a better-trained, more experienced runner, you can more than likely increase the intensity of your efforts in the second and third phases of the marathon. Listen to your body – it will tell you all you need to know.
Images: RunLikeNeverBefore.com, RealBuzz, Sweatshop.co.uk | MYC Writer: Krista HillisSubscribe to UpdatesRelated Articles