They work whether you’re racing or just on a weekend run.
You can use that same strategy in a race, too. After putting in the training time logging all those miles, you should have gotten a good idea of your goal race pace when the big day arrives. So use that to break up your effort: For example, if you plan to run 10-minute miles in a 10K, then maybe you can split it into 21-minute, 21-minute, and 20-minute chunks.During training, these intervals are also great times to check in with yourself, says Staples.
“It helps tremendously to break up the repetitive motion—and you do get that sugar rush that helps you pick up the pace again,” Staples says.If you can tell yourself, “I just need to make it to the next water stop, then I can take a break,” it can feel a lot more doable than trying to slog through straight to the end. I can say that from my half-marathon experiences: When I stay glued to my watch to monitor how I’m doing, I can get pretty down on myself if I feel like I won’t meet my time goal.
Use this hydration strategy to break up your weekend runs, too. If there are water fountains along your route on the trail, use those as your “aid stations” and stop to check in with yourself and hydrate at each one. If your route involves running a few times around the same loop, stash your water bottle at the start and use that as your marker each time you come back around. Pat yourself on the back—you’ve just created your own recurring aid station.
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