With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
Pacing for Warm Weather Marathons: What You Need to Know
In this little video – which is going to be quite a quick one – I’m going to give a pacing tip for running longer races like marathons in warmer conditions.
The forecast for some big city marathons, including Manchester and London this Sunday, as well as many other big races, is looking quite warm. If we looked at these temperatures in the middle of the summer, they’d probably be considered a cool day, but it’s one of the warmer days we’ve had so far this year. That means our bodies haven’t really had a chance to acclimatise to the heat.
Why This Matters for Marathon Pacing
Here’s a little tip on pacing. It might also be worth checking out last week’s video on hydration and nutrition – those things are important to factor in as well.
Most of these events start between about 8:30 and 9:30 in the morning, when it’s relatively cool. But the day tends to warm up around 1:00 to 2:00 in the afternoon.
This matters because we’re often told to take the first half of a marathon a little easier, and then give it a bit more in the second half. For a number of reasons, I don’t think that’s always the best idea – especially for marathons lasting over three and a half hours.
Consider a Positive Split in the Heat
In longer races, a slight positive split – where you run the first half a bit faster than the second – can actually be a good strategy. You want to get a little bit ahead while you’re still feeling fresh in the first half.
This becomes even more relevant in warm conditions. If you’re too conservative early on, you’ll likely slow down anyway as things heat up later in the day.
Obviously, don’t go overboard. Don’t run the first half of a marathon at your half marathon pace. But don’t be afraid to be slightly ahead at the halfway mark. You can then ease back and manage the slowdown that often comes with higher temperatures.
Final Thoughts
I hope that makes some sort of sense. I hope everyone has an amazing time racing this weekend.
For now – happy running!
