As a runner, having a healthy dose of competitive blood coursing through your veins is a fantastic quality to have. The trouble is, irrespective of how well training has gone, a competitive instinct to do well can sometimes have an adverse effect on the outcome of the race and even increase your chances of picking up an injury. Adopting poorly-executed tactics, or simply the wrong ones, for the race or the conditions on the day can lead to huge disappointment, making you feel a little dejected that all those weeks of training were wasted.
Be it your first 5K or your fifth marathon, if it’s a PB you’re after, there is a number of highly effective race-day tactics you can use to make sure you do justice to all the hard work you’ve put in and dramatically increase your chances of crossing the line in a personal best time. Many of the following tips are used by Brooks-sponsored elite runners, who have kindly provided some of their race tactics exclusively for Women’s Running.
5K
At the start –
Due to the short distance of 5K races, it’s important to warm up really well before the gun goes off. Keep moving and incorporate a few short sharp sprints during your warm-up to fire up your muscles and nervous system.
When to push –
The final 500m should be used to kick for home. Be careful about kicking too soon though, as too much lactic acid in your legs can really slow you down before you’ve crossed the line.
When to slow down –
If you’ve got your pacing right and don’t set off too quickly at the start, you should never aim to slow down.
Top tactic –
Run in a straight line; weaving across the course can add more distance to what’s already a pretty short race.
Tip for first timers –
‘Stay focused,’ says top distance runner Jo Meek. It’s only 20 minutes (or so) of pain.
10K
At the start –
Jostling for a good position at the start of a 10K is essential if you’re to avoid being swamped by swathes of other runners. If you can, position yourself on the side of the road, where there’s often more space.
When to push –
The last two kilometres is a great time to start upping your pace a notch. If you still feel strong for the final kilometre, pick it up again and hit overdrive in the last 500m.
When to slow down –
Only if you’ve got your pacing terribly wrong should you think about slowing down. It’s possible to recover from an overzealous first kilometre or two by slowing right down, but it’s best to ensure you get your pacing right from the start.
Top tactic –
Joe McAlister, silver medallist in the Irish 10K championships, is adamant that all runners should avoid the common mistake of running too fast in the early stages of the race. McAlister regularly reminds the runners he coaches that, ‘You can’t win the race in the first mile, but you can lose it by going out too hard.’
Tip for first timers –
If this is your first 10K, you’ve probably chosen a big event such as Run 10K or the British 10K to race in. Bear in mind that running fast when surrounded by thousands of people isn’t always easy, so look out for flailing legs.
Eight miles
At the start –
Unconventional distances, such as eight or 10 miles, are tricky to pace, so be conservative early on.
When to push –
Often difficult to judge if you don’t run eight-mile races very often, but if all is looking good and you’re feeling strong after 10K (six miles) then you can think about putting your foot on the gas.
When to slow down –
Eight-mile races are often organised in more rural areas, with plenty of lovely hills. Slow your pace down when you climb a hill to preserve your energy.
Top tactic –
‘Once the hard work of the training is done, the key to succeeding in a race, over any distance, is concentration and focus,’ says Copenhagen Marathon winner Meek. ‘Run your own race and don’t get caught up in other people’s.’
Tip for first timers –
Always practise a few eight-milers in training, playing around with your pace to give you a good idea how your legs handle this unconventional distance.
Half marathon
At the start –
Meek, who also won the Torremolinos Half Marathon, is a strong believer in a steady start. ‘Start off steadily and stick to your plan – don’t try to rush off with people who are faster than you or who are making the mistake of starting too fast.’
When to push –
McAlister says the eight-mile marker is key. ‘I’d rather work hard from eight to 12 miles and suffer for the last mile, than get to 12 miles easily, hammer the last one and then finish feeling I had more to give.’
When to slow down –
Ideally, never. If fatigue does hit you after only half way, take it a bit easier and hope adrenaline takes you through to the end.
Top tactic –
Do your research. Find out the topography of the course and where the hills are. Knowledge is key when taking on an unfamiliar course. By knowing where the inclines and declines are, you’ll know when it’s time to push the pace or ease off.
Tip for first timers –
Don’t ignore the water stations. Water is essential when you start running in races lasting more than an hour, so one key tactic is to stay hydrated.
Marathon
At the start –
Getting the pace right at the start of a marathon is essential, or you’ll pay a hefty price like I did in 2005. I ran the first mile of the London Marathon in six minutes, instead of my planned eight-minute mile pace. I missed out on a PB, because of the mistake I made in the first mile.
When to push –
Unless you’re a regular marathon runner and know your limitations, the only time you can really push is the final straight. Fatigue can overwhelm you if you kick before then, so unless you feel great and have kick left – just focus on finishing.
When to slow down –
Inclines, water stations and over-pacing are the only times you can afford to intentionally ease the pace.
Top tactic –
‘Drink plenty of water very early on, around the two-, three- or four-mile marker,’ says elite endurance runner Matthew Pierson. ‘At 23-24 miles, it’s too late for the body to take it in.’
Tip for first timers –
First and foremost, aim to enjoy the event. Run the pace you know you’re capable of and, if the marathon gods are on your side, there’s every chance you’ll cross the line in your target time.
Feeling tired early on?
If you find yourself in a bit of trouble early on in the race and it dawns on you that despite good intentions, your tactics have not gone as planned, don’t panic – there’s still time to get back on track. If you discover you’ve run too fast after the first mile or two, leading running expert Tim Noakes advises you to stop and walk. ‘This will break your running rhythm and enable you to make a fresh start at a slower pace,’ he says. Noakes believes if you don’t stop and walk, it’s almost impossible to slow down adequately.
Struggling at the half way mark?
Reaching the half way point and wishing it was the finishing line is never a good feeling, but there’s one great tactic you can use to help you get through the race if you find yourself in this predicament. By breaking the rest of the course up into little pieces, it helps to keep the mind focused and makes the latter half of the race seem a lot less daunting.
For example, if your legs are fatiguing with six miles to go in a half marathon, try to think of the remaining miles as six individual goals, rather than seeing them all rolled into one. By ticking off each mile one at a time, psychologically you feel far more positive that you’re eating away at the miles and that the finish line is getting closer.
