We’re finally gearing up for a full race season after more than a year of interrupted competition.
Most of us are wondering if and how we’ll ever get back into good form after a long time away from racing.
And while the pent up anticipation and excitement of going toe to toe with running foes will get you a long way, your tactics will have to be spot on if you’re going to get the best performance.
So, with that in mind, here are a few tips that will help you squeeze every last ounce out of your effort.
Check the weather:
Don’t lose energy fighting the elements – work with them. The most obvious force we encounter is wind. Running into a headwind can be as tough as the steepest gradient. In a group, try to shelter behind other runners, this can save you unto 4% energy as we covered in this blog.
If you want to get a gap on your rivals, attach into a tailwind. Or make sure to open a gap fast to break their tow if you have to run into the wind.
Take the racing line:
It sounds obvious, but you’d be amazed how many people don’t take the shortest route during a race. Every meter counts and can mean the difference between a PB or race win and a loss. So take the racing line when safe to do so.
Start with a realistic pace:
Don’t get carried away at the start of a race. We’ve all had that feeling, everything is effortless, you’re striding clear, hardly breathing. You’ve never felt this good. Then the lactic acid kicks in and you’re slowly swallowed back into the field. That first 800m now a distant memory as you come to terms with another 4200m of pure purgatory. Start at a sensible pace.
Work out what that is in training and stick to it. If you’re feeling good, accelerate as the race goes on. You can always make up for being slightly conservative with a strong second half of the race.
Auto-lap every 1km:
This follows on from the previous tip. Without regular checkpoints, it can be easy to drift off pace. So use your watch to help you pace. It’s helpful to have it every 1km so you get regular updates but not too many to become a distraction. It’s great for all distances.
Break a race into chunks:
It’s easy to get dispirited when you’re deep in the pain cave and realise you’re still not even half way through. Instead of looking at the complete race distance, break it into smaller segments. Aim to get to a waypoint in a certain time – 1km increments or landmarks. That will help you concentrate on the job in hand, maintain a good pace and not get overwhelmed.
Analyse every race:
Try to learn from every race. What went well, where can you improve. Be specific. Did you get the pacing wrong, did you get out sprinted, did you struggle on the hills? This is all valuable information for you to take into training. Work on your weaknesses.
We actually made a video covering some top racing tips during a real 5km race. Check it out. Make sure to subscribe to our speed secrets YouTube channel for more content like this.
