Pace Yourself
The perfect race is something we all strive for. Even at the top level, runners are still looking for ways to make all those years of training count when it comes to that one important event. It's easy to focus on mileage, buying the right shoes, eating a balanced diet and making sure we're drinking enough, but probably the most important thing for us to consider on race day is our pacing strategy.
Many of us have been there - and many more have seen it on TV - that point towards the end of a race where there is nothing left and from out of nowhere several athletes have flown past and it's a struggle just to finish. How do they do it? One term is negative splitting: running the latter stages of the race faster than the early part. Whilst this sounds like an idea worth trying - it is very difficult to achieve. What is probably a more accurate way of describing this is 'preventing a drop in pace at the end by not going too fast in the middle'!
There has been plenty of research into pacing strategies - and various mathematical models to find the 'optimal' method. One model that was popular was to hold one pace all the way through the event - run the race at an even pace. However, research that has looked back at hundreds of world class performances in a variety of endurance sports suggests that these top athletes from the sports of rowing, cycling, swimming and running very rarely follow this pattern. Instead, top athletes tend to run the very first and last part of the race quicker than the middle bit. It could be argued that in rowing and swimming, starting fast is a good way to overcome the initial inertia and higher drag factor of water. In running, often the opening few hundred meters sort out the 'pecking order' of the athletes, so there is a bit of a scramble to get to the head of affairs. Once this initial burst has subsided, the athletes tended to settle into a slower more manageable pace. Only in the final part of the race did this pace lift again for the final surge to the line. It is probably easier to see this in graphical form where the pace line settles after the first part and only rises again at the end of the race.
So how does this relate to us - the everyday athletes?
- Well, it's common to get a little carried away at the start of a race, but as long as we don't go into the 'red' then it may not be too much of a problem if we start a little quicker than our intended pace.
- However, it's important that once the first few hundred meters are over we are able to settle down and slow down into our intended race pace so that we know we will be able to cope with the distance.
- Don't be tempted to speed up once you see the half way point - there is still a large portion of the race to go.
- Hold your pace and only when you are nearing the end and know you can finish should you push onwards.
- At this point you will be fatigued, but by maintaining good, strong running form and keeping the leg speed high you can lift your speed and hopefully be one of those runners who fly past the rest.
Here are some sessions you can try out in training to get used to running more quickley at the end of an event. You will need to warm up before each workout and warm down afterwards:
- 10km Over And Under: Run 1km at 5-10% quicker than your current 10km pace, run 2-3km at 5-10% slower than your current 10km pace, run 1km 5-10% quicker than your current 10km pace.
- Half Marathon Ramp It Up: Run for 45min at 10% slower than your current half marathon pace, then over the next 15min gradually pick your speed up until you are almost as quick as you can go.
- Start Then Settle: Once fully warm, run for 10-15min at a quick pace - not so hard that you are exhausted, but at an effort level of about 7or 8 out of 10, then settle for the next 30-60min at a steady pace at an effort level of 5 out of 10.
Wednesday 4th of July 2012
19 JUL2012
This weekend saw Stockholm commemorate the marathon runners who took part in the 1912 Olympics with its centenary event. Of the 68 competitors who embarked on the race a century ago, Shizo Kanakuri's journey was perhaps the longest, with the Japanese runner recoding a time of a little over 54 years and 8 months.
Known as the 'Father of Marathon' in his native country, Kanakuri (1891-1983) inscribed his name in Olympic folklore after straying off-course along the Stockholm route. At around 27km, with the Japanese runner seriously dehydrated and losing consciousness, Kanakuri was taken to the house of a local family who assisted in his recovery.
After his rehabilitation, Kanakuri led a relatively successful running career, competing at the 1920 Olympics in Belgium and establishing one of the most popular long-distance events in Japan, the Tokyo-Hakone Round-Trip College Ekiden Race.
In 1967, and with Kanakuri aged 75, the Japanese runner was invited to finish the race he began half a century earlier. As he crossed the line, the announcement sounded: "The finishing time is 54 years, 8 months, 6 days, 5 hours, 32 minutes and 20.3 seconds."
With organisers looking to commemorate the runners who took part in the 1912 event, Kanakuri's great-grandson, Yoshiaki Kurado, 25, was invited to this year's race. While not boasting the kind of pedigree of his great-grandfather, Kurado said in the lead-up to the event: "I am not confident, but I want to run the entire distance."
Saturday's Jubilee race saw Kurado complete the marathon in 4:25:01. In another fitting tribute to the Japanese 'Father of Marathon', organisers located the house in which he was cared for, and used the site as a refreshment area for runners.
video by ricwee76
A trailer of the inspirational movie "The Spirit of the Marathon". DVD is now available for sale on www.marathonmovie.com
Posted by Mark Iocchelli Filed Under: Learn to Run, Our Best Running Articles, Running Tips
Welcome to the Complete Running Network 100 Beginner Running Tips. This first top 100 post is the CRN teams first group writing project — everyone chipped in to come up with the list. We hope you like it and that it becomes a place you refer to often. Do you have tips that should be on this list? Feel free to comment below!
- Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
- Buy running clothes you look good in and that will motivate you to run.
- Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
Community
- Join your local running club—check with your local running store fitness center and/or recreation department to find one.
- Volunteer at a local race—meet runners support runners and connect with your Community.
Manners
- Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
- Conscientiously share the trail with walkers, bikers and other runners.
- Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
- Don’t carry loose change. It will annoy those who are running with you.
- Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
- Sign up for a race as soon as you feel up to it.
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
- Remember that you will have plateaus in your progress and tough days along the way.
- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one.
- Be prepared to remove the words “can’t” and “never” from your vocabulary.
- “Do not compare yourself to others. Run within yourself and for yourself first.
- Don’t expect every run to be better than the last one; some of them will hurt.
- Don’t think too much about it or you won’t do it.
- Even a bad run is better then no run at all.
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
- Don’t be discouraged if you don’t experience weight loss immediately.
- Start a running blog and read other running blogs regularly.
- Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
- Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
- Each pound you lose makes running a little easier.
- Hydrate. Make it a habit to drink water throughout the day.
- If you are running very long distance drink enough electrolytes (e.g. Gatorade).
- On long runs eat something every hour—whether you feel like it or not.
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
- Avoid eating spicy foods before running and the night before your long runs.
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
Prevention Tips
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
- Do not increase your mileage more than 10 percent per week.
- Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
- Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
- Do not run two hard days back-to-back.
- Ice aches and pains immediately.
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
- Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
- When trail running don’t forget the bug spray.
- Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
- Make sure you cut your toenails short enough so they don’t jam into your Shoes!
- Put some BodyGlide between your toes on long runs.
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
- Do not ice for more than 20 minutes at a time.
- Do not use the hot tub after a race. It will increase inflammation and hinder healing.
- Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
- Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
- Do not try a marathon as your first race.
- For races longer than 5k start out slower than you think you should.
- If you conserve your energy during the first half of a race, you can finish strong.
- When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
- A plastic garbage on race day is a very fashionable cheap disposable raincoat.
Safety Tips
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
- Run facing traffic.
- Never assume a car sees you.
- Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
- Always carry I.D. because you just never know.
- Try shoes on in the afternoon when your feet are bigger.
- Doubleknot your shoe laces so they will not come undone when you run.
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
- Get assessed for the right kind of running shoes.
- In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again.
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Find a beginner training plan for your first race.
- Set realistic short term and long term goals.
- Keep a training diary.
- Soreness one to two days after a run is normal (delayed onset muscle soreness).
- No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
- There’s no shame in walking.
- Subscribe to a running magazine or pick up a book or two on running.
- Four laps around the local the high school track equals one mile.
- Lift weights.
- It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
- Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
- Do speedwork after you develop an endurance base.
- Practice running harder in the last half of your runs.
- Do abdominal breathing to get rid of side cramps or “stitches.”
- If you can’t find the time to run, take your running gear to work.
- Run on trails if at all possible. It will be easier on your body and you’ll love it.
- Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
- Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
- Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
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Weather Tips
- Dress as if it is 10 degrees warmer than the temperature on the thermometer.
- Wear sunscreen and a hat when the sun is beating down—even in winter.
- Run early in the morning or later in evening to avoid mid-day heat.
- Pick up a pair of Yaktrax
when running in icey conditions.
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
- For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
- For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.
video by AccelerateUK
The Sheffield Half Marathon 2012. Featuring interviews and Commentary from: Julian Lings, English Duathlon Champion and Team Accelerate (www.teamaccelerate.co.uk) Kate Morris, Smiley Paces Running Group (www.smileypaces.co.uk) Music by ELO, Mr Blue Sky. (At Amazon: http://tinyurl.com/cuv2tas ) From the race leaders to the thousands back in the pack, the video follows the efforts of all, with a personal view from both Julian and Kate.
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