Let's explain it with a simple example: when you wake up in the morning, you probably have an idea of what you're going to do throughout the day. Improvisation isn't usually a good ally; if you learn to plan logically, you'll surely achieve the goal you set for your day. The same goes for a race, where reaching the finish line in optimal condition and achieving your desired results will be the planned objective.
Here we share five tips to help you pace yourself during the race:
1. Don't go all out in the first few kilometersWe understand the excitement and energy you feel when you step out of the starting gate, the crowd watching and cheering, sports photographers everywhere, and the adrenaline that inevitably builds up in your body. All of this will make you start at a faster pace than recommended, but remember that the first few kilometers are crucial to successfully reaching the finish line. We'd like to share a saying we've heard: "It's not how you start the race, but how you finish it." Focus on not wearing yourself out in the first few kilometers, as you still have a few more miles ahead of you.
2. Accelerate on short, uneven sectionsIn certain races, it's common to encounter uneven terrain in specific areas, whether with uneven ground, potholes, water, small stones, sand, or gravel. These terrains often cause you to lose focus on the race and instead focus on where you're going to take each step or stride, in order to avoid falling or injuring yourself. This is where good technique will help you minimize risks. Extending your strides and running pace on such uneven terrain will allow you to save muscle energy, even if it causes your heart rate to rise.
3. On descents, let yourself be carried very carefullyDownhill runs are inherently risky for our bodies, depending on the incline; however, good downhill technique can be a decisive factor in your race. You should try to brake with your legs as little as possible on downhill runs. It's better to let yourself go with long strides when the slopes aren't too steep and you can control your braking. When this isn't possible due to an excessive incline, try to lean your body back, avoiding putting all your weight on your legs with each stride.
4. The logic of the riseNormally, when you go out for a run on hills, inclines, or steep climbs, these tend to be one of the biggest nightmares for any amateur runner. In some cases, you try to climb them, putting all your effort into them. However, if you look around you, you'll notice that other runners are slowing down and focusing on short, steady strides to get through that painful moment without completely wearing themselves out, and then resuming the race in better condition. These moments are vitally important so you don't get carried away by emotion or the desire to overcome it, but rather act intelligently to conserve your energy.
5. Analyze and study the career strategically. It's important to approach the race by assessing each kilometer, analyzing its altitude, checking the weather forecast, and the type of roads or areas the race will cover. It's important to be aware of how you'll perform each step; it will be very helpful, allowing your training to be more focused.
If the race is in your city, try to run the course in advance, at least eight days beforehand; if it's a 10k or 21k race, try to check it out a little ahead of time; if it's not your city, do your research, educate yourself, and talk to people who've run it. All of this information will be extremely helpful for your planning.
6. Never improvise, get advice and investigate. If you do this, you'll minimize the risks of the race and avoid any surprises that could affect you.
