How to Perfect Pacing for Running
Race anxiety surrounds you at the starting line as runners bounce in place and do some final stretching. The countdown begins and you set out for the race—but are you too fast from the start? Too slow? In this article we’ll ta;l all about how to perfect pacing for running.
Pacing strategy is an important part of race day, and it can mean setting a PR or crawling across the finish line with an empty tank. Here are some tips for your next race strategy.
If You Have Issues Starting Out Too Quickly the race day conditions can make you spring from the starting line with too much speed. The crowd, the noise, your adrenaline and the atmosphere will make it feel like you’re running at a normal pace, but you may really be pushing your pace too fast too early in the race.
During a half marathon, you’ll want to run conservatively for the first few miles, (or about five to 10 seconds slower than your goal finishing pace.)
During a marathon, you should try to run a pace that is about 10 to 15 seconds slower per mile than your goal pace for the first three or four miles.
You can do a few workouts that simulate your goal pace. Tempo runs will help train your body to work at that pace. On race day, warm up with a lap at your goal pace, so you know what it feels like and your body is warmed up to the pace. As you race, aim to run slower than your goal pace for the first few miles and then pick up the pace throughout the remainder of the race.