Running a smart race starts with proper pacing. It’s easy to get swept up in the excitement of the starting line, but that can be lead to exhaustion and fatigue mid-way through the race. There are a plethora of possible pacing strategies which depend on many race-day factors including: distance, course conditions and the runner’s strengths and weaknesses.
Minimize the Warm-Up
If racing a longer race such as a half-marathon or marathon only jog a half mile or so to loosen up. Be sure to include a few easy strides. Running too much more before the gun may hasten glycogen depletion, or known in running circles: Hitting the Wall. Think of those early miles as part of the warm-up and run them slightly slower than goal pace. Instead of trying to weave through the pack, just flow with the crowds until there is more spacing (which usually occurs within the first mile or two). By the second mile, start looking for competitors and dive into race pace. There is always a fear of going out too slowly, but luckily with the longer races there is adequate time to make up for it. It’s best to err on the side of caution.
Strategies for the Middle of the Race
Once you’ve cleared the chaos of the early miles, lock into your pace and maintain roughly the same pace per mile through the entire race. Similar to "even-pacing" is an “even-effort” pacing. This strategy relies more on effort level rather than actual time – the perceived effort level throughout the race. Resist the urge to pick-it-up mid-race which may result in an agonizingly long last few miles if there is nothing left in the tank. Don’t forget to hydrate during the race, it’s essential.
Racing is Mental Not Just Physical
A great strategy going into a race is to mentally break it into three runs. For example, for a marathon think of a 10 mile run, another 10 miles, and a 10k, and for a half-marathon simply cut the segments in half. In the first segment, concentrate on staying relaxed and in the second piece focus on steady pacing. In the final mileage, dig deep to finish and concentrate on holding the perfect form.
There are many pacing strategies for the big day, but the most important tip of all: get plenty of rest the day before. Relax, carbo-load, and visualize the perfect race. Don’t forget to hit the sack early. It’s best to prepare your gear the night before, so as to not forget anything when rushing out the door.
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