TAKE WALK BREAKS
‘A good walking strategy may get you to the finish line faster,’ says Goldthorp, especially when it comes to longer distances such as half and full marathons. Walking for a short time – a favourite strategy of RW beginners’ coach Jeff Galloway – helps you to recover midrun, lowers your heart rate and recharges you mentally. Furthermore, in the later miles of the race you can count on passing runners who went out too aggressively, which will be a huge motivator.
HOW TO TRY IT
You can try walking through every aid station, which translates to a break every two to three miles on many courses. (Experienced runners may want to take a shorter break, walking only as long as it takes to swig some water.) A more consistent strategy – if you don’t mind frequently checking your watch – is to use a 10:1 ratio of run-to-walk minutes, says running coach David Allison. But walk briskly – you don’t need to slow down too much to give your tired running muscles a valuable break.