How to Pace Yourself Properly During a Marathon

The number-one factor in running a successful marathon is the ability to pace yourself. Follow some simple rules to run your best race ever.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Bottled Water

1. Have a realistic understanding of where you are in your running. This will help you to determine a range of pacing times.

2. Be aware that running an even pace is most efficient. The second choice is a negative split (i.e. running the second half of the race quicker than the first half).

3. Learn your numbers. Write your split times on your hand or on a piece of paper tucked into your running shorts if you can't memorize them. Practice race pace in training.

4. Check the race material to learn where split times will be made available.

5. Wear a digital watch, or check the clocks along the course.

6. Be prepared to scale back your pacing plan if the weather is windy or hot, and even more so if it is hot and humid.

7. Err on the side of going too slow rather than too fast, particularly in the early going. You can always make up the time in the later stages.

Tips & Warnings

• Find a partner in training, or at the race, and work together. Vow to help each other keep on pace.
• Know the course and the terrain. This will be a factor in deciding pace. Even if there are downhills, you do not entirely make up the energy you expend running uphill.
• "The wall" is a myth if you are well-trained and if you pace yourself properly.
• Use common sense. Drop out if you feel dizzy due to hot weather, or if you are injured. Seek medical help.
• If you have any condition that could impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 3/27/2006 Focus on your breathing when the going gets tough and negative thoughts start creeping in. Oxygen is what your body needs most when your muscles feel fatigued, and it can help you reach the energy boost of the second or third-wind more quickly. Additionally, it is meditative and centering to focus on the rhythm of your breathing and can help to quiet negative thinking.

on 11/22/2005 Say good things to yourself while you're running. Think of how this is a great accomplishment and how it helps other areas of your life. Do not listen to the bad messages, joke with other runners and most importantly enjoy it.