The Art of Pacing a Marathon

By: Sarah O’Hearn

Pacing a marathon is a skill that separates the seasoned runners from the novices. It involves finding the optimal balance between pushing your limits and conserving energy to finish strong. Whether you're a first-time marathoner or looking to improve your race strategy, here are some key steps to pacing a marathon effectively:

1. Know your goal: Before lacing up your shoes, establish a realistic goal based on your current fitness level and previous race performances. Define your target finishing time and have a clear understanding of the pace needed to achieve it. This knowledge will guide your race strategy and help you avoid starting out too fast.
2. Study the course: Familiarize yourself with the marathon course terrain, elevation changes, and any challenging sections. This knowledge will allow you to adjust your pace accordingly, conserving energy on uphill segments and capitalizing on downhill stretches. Additionally, identify aid station locations to plan your fluid and fuel intake. It’s also a good idea to ask your friends and family to plan to cheer you on in the hardest areas. This will give you the needed support to push through the discomfort.
3. Start conservatively: The excitement at the starting line might tempt you to sprint off, but it's vital to resist that urge. Begin at a slightly slower pace than your goal pace to conserve energy for the later stages of the race. A smart approach ensures that you don't deplete your glycogen stores prematurely, avoiding the dreaded "wall."
4. Find a steady rhythm: Once you settle into the race, focus on finding a consistent rhythm and maintaining a steady pace. Use a GPS watch or mile markers to keep yourself accountable and make necessary adjustments if you're veering off pace. Remember, pacing is a delicate balance between pushing yourself and avoiding burnout.
5. Run negative splits: Ideally, aim to run the second half of the marathon slightly faster than the first. This strategy, known as negative splitting, allows you to build momentum and finish strong. It's better to have reserved energy early on and gradually increase your pace later in the race rather than running out of steam prematurely.
6. Listen to your body: Pay attention to how your body feels throughout the race. If you're feeling overly fatigued or experiencing notable discomfort, it's crucial to adjust your pace accordingly. Pushing too hard when your body is signaling fatigue can lead to injury or a significant drop in performance. Be flexible and make necessary pace adjustments while keeping your goal in mind.
7. Utilize pacers and race organizers: Many marathons offer pacers, this option allows you to run with other runners who will be targeting your same pace. One technique is to pick a pace group just shy of your target pace, to help you stay conservative for the first half. Just don’t forget to pick up steam and pass them around the half way mark.

Of all the tips above, the one I promote most is to start conservatively. You cannot bank time, but you sure can bank energy!