How to Follow Olympian Joan Benoit Samuelson's Race Strategy and Pacing

Regardless of your racing experience or the distance of your race, these basic strategies from 1984 Olympic marathon champion Joan Benoit Samuelson will get you off to the right start.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Athletic Socks
• Running Shoes
• Running Shorts
• Sports Bras
• Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Electrolyte Replacement Drinks

1. "Be prepared for a sprint at the starter's gun so as not to get pushed, tripped or boxed in," says Samuelson. If you're not up to a sprint, stand well back and wait for the crowd to thin out.
2. Plan your pace. "It's easy to get caught up in the excitement of the start," cautions Samuelson. Use a strategy to help you control your pace, like vowing not to reach the one-mile mark before a certain time.
3. Focus on a friend, or competitor, and use that person for both pacing and strategic advantage.
4. Experiment. You may get caught up and be running at a fast pace. Don't panic. Sometimes the only way you can learn, or exceed your own expectations, is to let this happen.
5. Hold your pace. On the other hand, research shows that the best results usually come from running an even pace, or a negative split (faster in the second half of the race).
6. Have a plan and stick to it. Tune into your own strategy. "You can't do a single thing about someone else's fitness level or racing style," Samuelson points out.
7. Set goals for every race. Be realistic, but never limit yourself.

Tips & Warnings

• Always warm up and cool down before and after a race with a 15- to 20-minute run.
• Practice drinking fluids in training. Take advantage of water stations during the race, and drink before and after the event.
• Put on warm clothing as soon as possible after the race.
• Stretch thoroughly after racing.
• Consult an experienced coach, or consider joining a competitive team.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.