Crush Your Next Marathon with Negative Splits: A Guide for Evolve Run Club

As you gear up for your next marathon, let’s talk about a strategy that can elevate your race day performance: negative splitting. This approach not only enhances your chances of a personal best but also makes the experience more enjoyable. Let’s dive into how you can crush your next marathon!

The Power of Training

First and foremost, remember that the magic happens in training. It’s not just about logging miles or hitting your splits at any cost; it’s about training smart. Aim to run at about 90% of your capacity during your training sessions. This is for both; your speed capacity and your volume tolerance. This philosophy will help build your endurance and speed, ensuring that come race day, you are on the starting line and have the stamina to maintain a strong pace.

Manage Nervous System Fatigue

One key aspect that often gets overlooked is managing nervous system fatigue. Prioritise recovery in your training routine to ensure you reach the start line feeling fresh and ready to dig deep into your race. Incorporate priority sleep days, unstructured rest days when you need them and techniques like foam rolling or yoga to keep your body and mind in optimal condition. When you eliminate that fatigue, you'll be more prepared to tackle the race head-on.

Race Day Essentials: Super Shoes and Mental Game

On race day, ensure you’re racing in your super shoes if your body can handle them. These high-performance shoes can make a significant difference in your comfort and speed. But don't be fooled, these arent Teveryday training shoes. Just for important workouts, specific long runs and pre race testers. They’re designed to propel you forward and reduce fatigue, so don’t hesitate to invest in a pair if you haven’t already!

Before the race, create hype around your performance. Listen to your favorite pump-up music, visualize your success, and remind yourself of all the hard work you’ve put in. This mental preparation can significantly reduce anxiety and boost your confidence.

Embrace the Journey: Race More Often

Don’t wait for the big day to get your race fix! Participate in smaller races leading up to your marathon. These events not only help build your racing experience but also familiarize you with the race-day atmosphere, helping to ease anxiety. Plus, they’re a great way to test your training and make adjustments.

Race day - The Halfway Point: Time to Engage

Now, let’s talk strategy. As you reach the halfway point which is on paper - 21.1km but mentally, the 32km mark of the marathon, take a moment to look around. Assess your competitors. This is your chance to engage with the race. Instead of feeling overwhelmed, embrace the competition. Focus on the runners in your pack and make a conscious effort to push past them and leave them in your dust. This doesn't need to be made in a swift 1km surge, but just slowly turning the screw with your own efforts. The second half of the race is where you can really turn up the intensity and apply everything you’ve trained for.

Final Thoughts

Incorporate these strategies into your training and race day plan, and you’ll not only crush your marathon but also enjoy the journey along the way. Remember, it’s about getting to that finish line feeling accomplished and proud of your effort.

Let’s share our experiences, support each other, and make this marathon season one to remember. Who’s ready to crush it?

Written by Dion finocchiaro.