What are negative splits?
It’s pretty simple. Negative splits are when you complete the
second half of your run faster than your first!
second half of your run faster than your first!
Why should you run negative splits?
Every runner—whether you are a beginner
or an experienced runner—should practice running negative splits on a weekly
basis. Practicing negative splits in
your normal training runs will translate into racing negative splits.
or an experienced runner—should practice running negative splits on a weekly
basis. Practicing negative splits in
your normal training runs will translate into racing negative splits.
Why does this matter? Ok, here’s a common scenario. You are at a road race. The gun goes off. All the excitement and the adrenaline at the
start of the race leads to a super speedy first mile or two. Even though you know it’s too fast, you feel
good so you try to maintain the pace but totally bonk and have to practically
shuffle your way to the finish line. Has
this ever happened to you?
start of the race leads to a super speedy first mile or two. Even though you know it’s too fast, you feel
good so you try to maintain the pace but totally bonk and have to practically
shuffle your way to the finish line. Has
this ever happened to you?
In an ideal race situation, you start
out at a comfortable pace. In fact, you
can use the first few miles of your run as a warm up—just don’t skip the
pre-race dynamic warm up and form running drills! By starting out slow you are conserving
energy for the end of the race and hopefully avoid hitting that infamous wall
everyone talks about. After the first
few miles, gradually increase your pace and finish strong, giving it all you
got in the final miles.
out at a comfortable pace. In fact, you
can use the first few miles of your run as a warm up—just don’t skip the
pre-race dynamic warm up and form running drills! By starting out slow you are conserving
energy for the end of the race and hopefully avoid hitting that infamous wall
everyone talks about. After the first
few miles, gradually increase your pace and finish strong, giving it all you
got in the final miles.
You may think that starting out at a
slower pace will effect your ability to run overall fast times but this is not
true at all. In fact, Runner’s World
wrote at article a few years back about the last five men’s marathon world
record runs. Going out too fast and
“time in the bank” rarely works out in favor of distance runners. Spoiler alert! 3 of the last 5 were run at negative splits. You can view the full article here: https://www.runnersworld.com/newswire/what-world-records-teach-about-marathon-pacing
slower pace will effect your ability to run overall fast times but this is not
true at all. In fact, Runner’s World
wrote at article a few years back about the last five men’s marathon world
record runs. Going out too fast and
“time in the bank” rarely works out in favor of distance runners. Spoiler alert! 3 of the last 5 were run at negative splits. You can view the full article here: https://www.runnersworld.com/newswire/what-world-records-teach-about-marathon-pacing
Patience is a hard trait to teach. There is such thing as starting out TOO slow
and not being able to make up for the time but that’s why training runs are so
important. The more you practice running
negative splits, the more comfortable and confident you will become with your
own pacing strategies. As always, you
need to trust the process and work on your ability to hold back, build on your
speed and cross that finish line with a new PR.
and not being able to make up for the time but that’s why training runs are so
important. The more you practice running
negative splits, the more comfortable and confident you will become with your
own pacing strategies. As always, you
need to trust the process and work on your ability to hold back, build on your
speed and cross that finish line with a new PR.
How can you practice running negative
splits during your training?
Good luck out there! Happy running!
Blog post by Jen Skiba.
About
Coach Jen Skiba
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
