There is certainly different strategies for running races; your form and pace will be different from running track sprints to competing in ultra marathons. Regardless, there are somewhat generic strategies I would like to share with you in this article. Because proper strategy will also depend on your abilities, the conditions of the course you are running on, the topography, your strengths and weaknesses.
First, and most common among amateur distance runners, is running at an even pace. You will see great benefit in pacing yourself throughout the race, by basically, maintaining the same per mile pace over every mile. This is a very good strategy, since your training for the event was probably done in the same manner. Unless you are a seasoned runner and can perfect the negative split, this is the pace strategy to follow.
Though there must be some input here for course topography. If the course is hilly, this type of strategy may prove ineffective, so be cautious as to how to approach each race.
For those races which do have undulating, or hilly terrain, an even effort strategy may be better as you will be concentrating on your effort per mile, instead of time. This type of pacing will allow you to have a more relaxed approach to each mile and finish more comfortably. Though fatigue is a natural course during any distance event, you can still maintain a good pace and will probably keep fatigue away as long as possible.
What is difficult to teach beginning runners, is that last 4-6 miles of a marathon. It is here that most feel discomfort they have not previously felt, regardless of their training. You can surely combat this if you are running your event at an even effort.
Third basic strategy is the negative split. In general, you are going to run the second half of the race faster than the first. The methodology is to be able to have a slower start, in theory, to give yourself saved energy for the last half, and more importantly, a final push to the finish. You may find this type of strategy uplifting, as you will find yourself passing several in the last half of the race.
I should note that in recent years, the gap between both splits has shrunken tremendously for elite runners, suggesting that a more even pace, versus negative split times may prove more successful.
A typical approach for most beginners is the front running strategy. Many times by mistake, runners start out on a quicker pace, hoping to go out as long as they can before needing to pull back and settle in for a final push to the finish. As you can probably imagine, this leads to much more discomfort in the last half of the race. This type of strategy is not necessary, if you have properly trained for the distance and terrain you will be running.
An often utilized strategy is the surge. With this strategy, you plan on ‘surging’ ahead several times during your run. This does two things…it provides the body something new and helps maintain your pace in the later stages of a race. Once you start to become fatigued, the tendency is to slow your pace down. In actuality, it is best to surge your pace. This will help stretch out your tight muscles and provide a lower pace to settle back into.
Two final types of strategies include strong middle, middle float, and middle push, with a strong finish. typically, you will not look to either strategy, unless you are an experienced runner. The reason, is your body optimally, wants to run the same as you trained, so if your training runs were consistent pace, then adding long-distance surging stretches will only result in more fatigue and ultimately, poor performance.
