About 90 percent of all marathon runners run the second half of the marathon slower that on the first half. However, this is not a big deal. You are likely to get the best results if you pace yourself to ensure that you complete the second half of the marathon at the same pace that you started with. Below are four essential tips that help you pace yourself better during the marathon race.
1. Run several Marathons
A number of clinical studies have found pacing in running to be controlled by the subconscious part of the human brain. Throughout the marathon, a runner’s brain calculates the fastest pace the body can sustain without posing any health risks by using feelings of fatigue to lower the electrical output forwarded to your muscles consequently ensuring that you run at a comfortable and safe pace. The more experienced you are in marathon running, the more reliable the calculation by the brain will become.
Every seasoned marathon runner knows that there is no way they can prepare the body for fatigue experienced in the final part of the first marathon. However, with experience, a runner is better able to pace themselves through the final miles of the marathon. Most these experience and learning will occur in the subconscious part of the human brain. Your brain-body will make its way through the subsequent marathon with a better sense of what you should expect to feel at any given time of the marathon race.
Runners are therefore requested to treat their first marathons as an experience. Pacing yourself cautiously but without fear and see what happens. With this in mind, despite what happens, you will be able to pace yourself better in the next race for having completed the first one.
2. Set sensible Time Goals
Since the distance covered during the marathon race can be extreme, only a handful of the runners are able for effectively pace through the marathon by feel as they normally do with the short distance races. You are advised to hold back so much such that the first few miles feel easy and comfortable in that they can run the five or ten seconds faster in the later miles that you did in the first half of the marathon. By doing so, you will feel quite harder or much easier. The extra 10 to 20 seconds can mean the difference between hanging on or giving up in the second half of the marathon. Therefore, selecting the appropriate goals which gets you appropriate targets is quite easy and very important.
To come up with the best target plan, you need to keep your eyes on the past marathon performances for the much needed information to come up with sensible targets. In most cases, the more sensible your goals are, the easier it will be for you to achieve them and beat your previous best time.The magnitude of the improvements you record depends on how realistic your goals are coupled with your fitness during the marathon. Compare the effectiveness and performance in the last marathons and workouts with your current performance will give you a feeling of how your current plan is working for you. If any success is recorded, you are likely to end up with a good feeling and burning with motivation during the next marathon.
The magnitude of the improvements you record depends on how realistic your goals are coupled with your fitness during the marathon. Compare the effectiveness and performance in the last marathons and workouts with your current performance will give you a feeling of how your current plan is working for you. If any success is recorded, you are likely to end up with a good feeling and burning with motivation during the next marathon.
Another ideal source of information that can help you come up with a sensible marathon time goals is in shorter races. A pace calculator can be used to help predict the marathon time based in your finishing time in shorter racing events such as 10K.
Read More:- 4 Essential Marathon Running Tips
3. Train hard
Similar to the marathon races, but a bit simpler, hard workouts will serve to calculate the teleoanticipation mechanisms. These extreme workouts will be effective in exposing a runner’s body to fatigue in the same way the marathon races do. In return, you body learns how fast and how far it can go before fatigue completely kicks in. This feeling will help you pace yourself effectively and with ease during the marathon race.
The more marathon workouts you take, the better you will be able to handle fatigue during the marathon. Therefore in the few days leading to your race, you are required to do a handful of challenging workouts that are designed to mimic speedwork and endurance workouts which is quite essential during the marathon. Discussed below are few marathon workout that most marathon expert will recommend.
- Hard and long runs
- Run an easy 1 mile
- 20 miles marathon pace
- 14 mile pace
- Pre-fatigue trials
- 10k Maximum effort
- Run first half of the marathon by time and last half by feel
The distance covered during the marathon can be quite extreme to the extent that it can exceed the brains calculative powers. At the same time, you cannot pace yourself by feel during a marathon race as you normally do with shorter races. Instead, you should consider pacing yourself at the start by giving attention to the race data. It is only after you pass the halfway mark that you can run the marathon by feel ensuring you cover the remaining distance at the fastest pace possible. Refer to you pace data to monitor your pace rather than controlling it.
Ensure to run the best run on the first miles while keeping in mind the goal pace time. Do be misled by the notion that you should run slower on the first runs to save energy you need for the last miles. The truth is that, you are unlikely to make up for the time you lose saving time at that point despite being unable to run faster.
At the first mile of the marathon, keep you split in check and adjust you pace speed according in the subsequent miles. Endeavor to hit your pace targets throughout the first half of the marathon.
4. Know the Course
Even pacing, during the marathon is not similar to even distribution of the energy. Even pacing can be a poor strategy for a marathon and when keeping a steady and even race requires serious fluctuations in the energy expenditure by the body. Hills can be a complicating issue here. By running uphill, you will be required to spend much of your energy to maintain your pave while at the same time holding on the terrain preceding the hill. When running downhill, you can speed up your pace while using less energy.
You should consider trying to maintain your energy expenditure even throughout the marathon. This means that you have to slow down, especially when running uphill and increase your speed when running downhill. This, in most cases, happens naturally. Instead of taking the hills as they come, study the marathon course prior to the event so that you can factor them in your pacing strategy.