How to run your next marathon like a pro – it could help you smash a personal best
After his world record run of 2:01:09 at the Berlin Marathon on September 25, the world’s tallest male marathoner, Eliud Kipchoge, made a strange observation: “We were going too fast, actually it takes energy from the muscles.”
Despite averaging nearly 13 mph — and running the fastest marathon race in history — Kipchoge said he actually made a mistake in his pace. That is, had he nailed his pace from the start, he might have had the energy left by the end of the race to go under 2:01:00.
One of the reasons marathon world records have improved so much over the past few decades is because of the improvement in race pace. In the past, marathons were run using a “Positive Split” strategy, meaning that runners started fast and gradually slowed down in the second half of the race.
Today, most professional marathon runners know that it’s better to use steady pace (run at the same pace throughout the race) or negative splitting (run a little faster in the second half of the marathon). Finding the right pace is extremely important and can even mean the difference between a podium finish or not at all.
While the average person setting out to run a marathon probably doesn’t think about breaking a world record, knowing how to pace yourself could help you break a personal best in your next race set correctly.
Establish a strategy
When it comes to the best pacing strategy for a marathon, the science is clear – and it may actually be the opposite of what you would assume.
Most runners tend to start too fast, which means they slow down later in the race. But if you run at a steady pace instead, you’re much more likely to run a personal best.
Starting too fast is a problem because it burns through your body’s readily available energy reserves. This means you run out of energy quickly, leaving little left late in the race when you need it most.
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Because of this, more experienced and faster runners start their race at a more sustained pace. By starting slower, it reduces the likelihood of feeling exhausted and “hitting the wall” in the later stages of the marathon. This can mean that you have a little bit of energy in the crucial last few kilometers to reach the destination.
Get a personal best
It’s very easy to run too fast in the early stages. This is where a pace plan can help. Before the race, use your training times (or even times from past races) to get a rough idea of what kind of pace you can hold. A GPS device or smartwatch can also be helpful to track this during the marathon or to practice in training.
Your pace should feel easy at first. If you can hold a lengthy conversation for the first few kilometers, your pace is probably good for you. Also, try not to get too carried away by the experienced runners or get excited by the crowds at the start of the race.
Stay calm and try to avoid getting cocky or taking big, unplanned pacing risks, as both have been linked to significant late-race slowdowns. At the beginning of the race, the most important thing is to be aware of your pace. So once you hit 20 miles, your focus should be on finishing as well as you can.
It’s important to adjust your goals and pace to the weather. Run slowly, especially in hot conditions early in the race, as slowing down late in the race is often compounded by the effects of heat on the body’s circulatory system.
Proper nutrition can also be important for maintaining a good pace during the race. Using sports drinks, energy gels, or other high-carb snacks can help reduce the effects of fatigue and slowdown in the later stages of the race.
Try to eat small amounts of carbohydrates often during the race. However, it’s important to practice this strategy during training to see how your body reacts and to know how much to refuel during the race.
Read more: London Marathon: what to eat before, during and after the race
Pacing can be just as mental as it is physical. The majority of runners report using positive self-talk as a strategy during a marathon. This may involve repeating positive phrases or words in your head throughout the race. Positive self-talk can also be important in reducing the slowdown and helping you stay motivated in the later stages of your run.
Running a marathon is very difficult – even the pros don’t always do it perfectly. But if you want to master your race and break a personal best, even pace is key. Start slower than you think you should, hold back and reap the rewards by blasting through the final few miles.