After all the training, marathon day is finally here! You
look out the window and see what the weather looks like and
check the local temperature. Will you meet your marathon goal?
Or will you be struggling into the finish…?
A well thought-out race strategy will help you run the best
marathon you can. There are many things that can affect you
during this long event. If you have thought about them
previously then you will be make the right adjustment during the
run and complete a successful marathon.
The main factors that will affect your performance during the
race are:
* Your marathon goal
* Your pace
* Your conditioning and fitness level
* The weather
* The marathon course
1. Your marathon time goal
An
over-optimistic target time and race pace is the primary cause
of marathoners running into problems such as leg cramps, hitting
the wall and running out of energy well before the end of the
race.
One of the most important things you can do at the start of the
race is take into account the main factors that can affect your
performance.
Modify your target time if necessary.
For
example if the weather is extreme, especially too hot, you would
do well to add 10 – 15 minutes to your goal. I usually add 30
seconds to my pace, which equates to 13 minutes extra.
This
is a hard choice to make after all your training, but it’s
better to be realistic up front than to ‘crash’ at the 18 mile
mark and limp into the finish line.
2. Your Pacing
It’s
usually better to start out at a slower pace than your intended
race pace. Don’t expect to run the complete race at exactly the
same pace – it just doesn’t happen that way.
“But
if I go slower at the beginning” you say, “I’ll never meet my
goal”. Wrong! The common belief that you will slow down in the
second half is only true because you went out too fast in the
first half!
So, if it’s a warm day, or a challenging course take those first
few miles easy (30 seconds to one minute slower than your
“intended” pace), and see how things work out. If the weather is
hot, you definitely need to go slower for the first few miles.
Your body will adjust to the conditions, and you will be able to
gradually pick up the pace.
3.Your conditioning and fitness level
If
you haven’t done enough training then you are probably going to
have a tough time, unless you take it really easy. On the other
hand if you have done too much hard training you could also get
tired long before mile 26. This is difficult to judge at the
start of a race, but you should look back over your training
anyway. Did you run a 20 miler less than three weeks prior to
the marathon for example?
Have you caught a cold recently? I normally monitor my pulse
rate on a regular basis during training. If this is elevated on
race day, it’s a sign that your body might be fighting an
infection.
Remember if you are not feeling 100% fit, you should
modify your target finish time.
4.
The weather conditions
The weather can have a huge impact on your race.
It
is most important that you start out slower to compensate for
adverse weather until you are used to the conditions. Then you
can gradually pick up the pace. If you are running into a
headwind, you will be using more energy than normal, and will
tire too soon if you keep pushing the pace early on.
5. The Marathon Course
It
helps a lot if you are familiar with the marathon course, either
because you have run it before or you have driven it.
Many
marathons boast of a ‘flat’ course but when you’re at mile 18
even a slight incline can feel like a mountain if you are
struggling. If the course is known for having some challenging
spots like Heartbreak Hill at Boston, my advice is to ease up
before you get there so you have some energy in reserve.
Conclusion
There
is a lot more to the marathon than the 26 mile distance. This is
a long endurance event that can wear down even the best-trained
athletes. If you follow the pointers above, you’ll increase your
chances of completing the race without too much difficulty.
