The marathon has gained unprecedented popularity in recent years. And now this distance is run at any adult age and in any physical condition. However, regardless of whether you plan to simply run a marathon, overcoming it in 5 hours, or run out of 3 hours, you must correctly decompose your forces along the distance. A marathon does not "tolerate" bad running tactics. And all mistakes in the alignment of forces will affect the last 10-12 kilometers.
The most optimal tactic for the first marathon
So, if you still do not have experience of running this distance and want to overcome a marathon for the first time in your life, then your main task will be to get an accounting time, and not try to conquer some time limit. Don't set goals for your first marathon that will be extremely difficult for you to achieve.
For example, if you run a half marathon in 1 hour 45 minutes, then using the marathon calculator MARCO marathon you should run about 3.42. And if you turn to the table of VDOT values from the book by Jack Daniels (you can see this VDOT table in the article: Half marathon running tactics), then your body is ready to run a marathon from 3.38. But, as practice shows, if you set yourself such a goal in the first marathon, focusing only on a calculator or on a table, then with a high degree of probability you will be defeated in the struggle with yourself. And even having sustained the declared pace of 30-35 km, then most likely you will hit the "wall" and will crawl to the finish line without thinking about seconds.
To prevent this from happening on your first marathon, always set the goal that is easiest for yourself. Let's say, having the same 1.45 in half, try to run out of 4 hours for a marathon. The first marathon will show you where your weak points are, how your body perceives such a distance. What is missing, and, accordingly, how to build a training program to run faster next time.
Another indicative moment of pace, which is worth choosing for a marathon, is a 30 km run 3-4 weeks before the marathon. This run is extremely important for you to feel confident that you can run the distance. And for the first marathon, it will be optimal to run it at the same pace at which you will run those 30 km.
As for the direct tactics of running a marathon for those who are running a marathon for the first time, it is necessary to start at a calm pace, without trying to make a groundwork in the first segment of the marathon. Run only at your own pace, do not pay attention to opponents. Run in the company only with those with whom you are sure that you have approximately the same opportunities. Otherwise, reach for the faster runner in the first half of the distance. And the second one may simply not have enough strength. At worst you get off, at best you will walk.
At such a calm pace, run 30 km, and then, according to your health, you can gradually increase. In this case, you will show the test time, relative to which you will push off later, come running, and not crawl to the finish line, you will be able to analyze your strengths and weaknesses.
Running tactics for experienced marathon runners
This includes all those who have run a marathon at least once and reached it, as well as those runners who have already received medals for completed marathons many times.
Here, the pace of a 30-kilometer training session a month before the marathon may not be an accurate criterion for choosing a pace. Someone for the worse, someone for the better. However, for those who purposefully prepare for a marathon, have sufficient running volume, at least 70-100 km per week, it is already possible to navigate using the MARCO calculator. Although, it is also not necessary to take these values as an axiom. But all the same, they will already be more or less close to your real capabilities.
Now, as for the very tactics of running. When you decide on what result you would like to show at the marathon, and most importantly, that you are able to show this result, you need calculate average pace running for this result.
The goal of good tactics is to start a little slower or at exactly the pace that you planned.
For example, you set yourself a task run out a marathon from 3.10. This means that you have to run every kilometer in 4.30-4.32. At this pace, you need to run 20-25 km. It is advisable not to climb above 4.30. Only in areas where running is downwind or downhill. Then look at the sensations. If the state is vigorous, then start keeping the pace a little from 4.30, literally 3-5 seconds. That is 4.25-4.28. And try to keep this pace until the finish line.
This tactic is called "negative split" and is used by the best marathon runners in the world. According to this tactic, all the last world records, including the current one. When Dennis Quimetto ran the 2.02 marathon in 2014. 57. He overcame the first half in 1.01.45. The second, respectively, for 1.01.12.
If you look at the full layout of this world record, you can see that the pace jumped from 2.50 to 2.59 during the course. This is due to the fact that the marathon runs on different surfaces, with ups and downs, headwinds and tailwinds. Therefore, you will not be able to perfectly keep the declared ones, for example, 4.30. But we must strive to do this. Then the deviation from the average pace will be minimal.
More articles that will be of interest to marathon runners:
1. What you need to know to run a marathon
2. Running technique
3. Can I run every day
4. What is interval running
Major mistakes in marathon running tactics
The main mistake even experienced runners and even professionals make is starting too quickly. But for professionals, this mistake is most often due to the fact that, theoretically, he is ready to run at the pace at which he started the entire marathon, but some circumstances prevent him from doing this and he has to slow down. What you end up with is a big drop in speed in the second half.
For beginner runners, this mistake is associated with ignorance of the correct running tactics and with the inability to resist the desire to take off from the start. Of course, when hundreds and thousands of runners start at the same time around you, there is so much energy that it seems that you will just fly, not run. But this fuse subsides after a few kilometers, but the spent energy does not return.
Also, many are trying to make a reserve at the start. Explaining that there will be no strength to reach the finish line anyway, otherwise I will play at least with a quick start for some time. This is also a fundamentally wrong approach. Starting acceleration in a marathon will only take away your strength, drive you into that zone of intensity in which lactic acid will begin to actively accumulate, and then instead of running, you will walk or simply leave the race. In a marathon, it is important to run in an intensity zone where there is no increase in lactic acid. Below is the so-called ANSP.
There is a reverse error - too weak and slow start. In general, for those who run a marathon for the first time, this mistake is forgivable. But those who already have experience of competing at this distance should not make such a mistake. Because they must understand that too slow a start will not allow them to accelerate at the finish line to compensate for the lack of speed. That is, for example, you are ready to run a 3.10 marathon. We decided to start running for 5 minutes and gradually increase the pace in the second half. For 5 minutes you can really run without problems and you have enough strength to run the second half much faster than the first. But will you have enough strength to run the second half for 4 minutes to make up for this gap? That is, the slower you run at the beginning, the pace will need to be run faster at the end. This is quite logical.
Ragged rhythm. When a runner starts quickly, then realizes that the pace is too fast, slows down, realizes that he slowed down with a bust. Realizes that it is only after 4-5 km, begins to accelerate to compensate for the lag. As a result, this leads to the fact that by 30 km there is no more strength left for these jerks. And all that remains is to crawl to the finish line.
There is also such an option, when at a certain moment of running the athlete begins to feel that he has gained strength. This, for example, may be due to the fact that the slow carbohydrates from the bar or gel were digested and began to give energy, or they simply drank water and the body says "thank you" for this. And at such a moment, some have the idea to start running faster. In no case should this be done either. We must keep the stated pace. Otherwise, the next jerk will end with an increased heart rate and a drop in running intensity in the near future.
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