A running friend was telling me all about pace and splits (I had no idea about any of it) and she said it’s good to start your first split as your slowest then each split should be gradually faster than the previous and went on to explain about negative splits (lost me at that point).
I started to scroll through my runs on Strava and found that my splits are all over the place - I start off with my fastest split then gradually get slower (like I’m running out of steam as I go). Or they can be up and down throughout - should I try to consciously start really slow and try to gradually get faster? Or should I just forget about them and continue to be all over the place?
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Dendev75
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There's no reason to worry about splits Dendev75 .
The screenshot you posted suggests that the second half of your run was slightly uphill, whereas the first was slightly downhill. The uphill, small though it is, is likely to slow you down.
Yes, it's a good idea to pace yourself so that you don't accidentally exhaust yourself at the start of a run and end up struggling to finish. Is it necessary to have negative splits - that's when you run the second part of your run faster than the first - to achieve that? Absolutely not.
Because of where I live my runs typically end with 1km-3km of uphill, with a minimum of 30m ascent per kilometre. I know how to pace myself over that so that I have no problem completing my run. Do I pace myself by looking at my watch? No, I pace by perceived effort. Do I achieve negative splits? No. Do I care? No.
Running's supposed to be enjoyable. By all means try for negative splits if you want to, but they're not essential.
I’m liking this answer, I’d rather just be able to finish my intended run and if it means slowing at the end then it’s fine with me ☺️ I didn’t even take hills into account when I thought about it. 👍🏻
An excellent post explained by Cmoi, an example of negative splits on a 5K run are:- 1st Kilometre=5.32, 2nd kilometre-5.26 3rd Kilometre 5.19, 4th Kilometre=5,16 and the fifth 5.10, so every kilometre is a little faster than the previous one or in the case of a 10K run, the last 5K's are ran a little quicker than the first 5.
Yes I don’t want to get caught up in getting the perfect run splits but now I am aware of them i notice I start off much faster in the first split every time (eager to get it done). Im going to try and start slower and see if it affects my overall time. 👍🏻
Let's take infamous W5R3 for example - when we did this with our works lunchtime C25K club, almost all the participants would notice how the 2nd half felt easier and quicker than the 1st half.
There are 2 things going on there: (1) - the Toxic Ten , whereby the first 10 minutes feel generally bad due to not being warmed up properly and (2) by halfway, you're actually warmed-up and it makes a huge difference to how the run feels.
You're now aware that in your eagerness to get your run done, you start off quite quickly and then slow down.
Forget splits for the moment ... just start off nice and slowly and by halfway you may find you feel nice and warm and there's a bit of extra gas in the tank.
Think of letting air out of a balloon in a very controlled fashion such that the air comes out at the same rate and if asked to let it go over a whole minute, you'd be able to have enough control such that you could do it.
Similarly, imagine a running (JOGGING!) pace that would allow you to finish your run feeling like you could carry on at the end if you had or wanted to. It means having to control yourself at the start. Do that and you may be pleasantly surprised.
Thanks that all makes sense and I’m going to give it a try tomorrow - it would be lovely to have that feeling that I’ve got reserves left near the end but I’m usually spent by 4.5k and just about finish it 👍🏻
I run in such a way that I am NEVER spent at the end - that **nothing** to do with fitness but purely down to holding back and going deliberately slowly.
So, for your 30 minute run ... make sure to hold back for that first 10 or 15 minutes, assess how you feel and gradually speed up, but only you want to.
Feeling 'spent' at the end of every run is something that a lot of people think that's how a run should feel ... like a hard workout ... no, no no ... there is another way!
That’s what I strive to be able to do. Although I’ve ran with my runner friend and our pace is pretty much the same and we can chat as we’re going - at the end of the 5k I’m done but I know she could easily do the whole thing again and I’d love to get to that stage. I’m looking forward to a run tomorrow to start off much slower than normal - thanks for all the advice, I do take it all on board and try to put into practice 👍🏻😊
It's great that you can run with and at the same pace as your friend ... but her fitness is clearly different to yours, which is why running with her is not necessarily doing you any favours. She finishes strong, you finish knackered.
If you're wanting to increase your distance, then the only way to do that currently is to slow down ... and that means doing the majority of your running
(1) without her OR
(2) with people of similar fitness levels to you OR
(3) on your own.
Unless of course your friend is willing to slow down to YOUR pace ... rather than running at HER pace ... and it's quite clear that you are currently running at HER 'easy' pace, which is clearly not 'easy 'for you. Your 'easy' pace would be significantly slower.
Running with other people is great, but sometimes can bring it's own issues, especially for new C25K graduates.
I ran the whole of the program alone and I still run alone most of the time, it’s just easier to fit in around work and stuff. I’ve only ran with friends a couple of times and you’re right it does probably make me run at a faster pace than usual. 👍🏻
Depends on why you're running... if you're training to be a strategic, fast runner... oh yes, very!
If you're running to enjoy it... not in the slightest! I run faster on the bits that feel good (or are safer) and slow down when I want to see the view or where its difficult terrain.
But then my mottos are "smiles over miles" & "further, not faster" 👍🏻😜
Thanks. I’m just happy to be able to run so definitely not strategic but now I’m aware of them and have noticed how fast my first split is compared to the rest I’m going to try to slow down at the start. I’d rather just enjoy being able to run and hopefully start to increase my distance.
I would say - don’t worry. The people that go on about negative splits are the ones who can manage them! Mine are all over the place as I run on hills, but on the flat do tend to get slower. Just do my best.
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