In the whole marathon, the completion time of the second half of 21 kilometers is tens of seconds to 1 minute or more faster than that of the first half
. 
The target speed in the first half of the race is 1-2 seconds slower than that in the whole race; the target speed in the second half of the race is 1-2 seconds faster than the average speed in the whole race
. 
The reason for supporting this pace strategy is simple – the world’s top marathon runners, in all kinds of races, basically accelerate in the second half
. 
Even some professional speed strategy experts believe that this logic is impeccable
. 
They believe that there must be “natural selection” in the optimal running strategy
.
In other words, if the best athletes accelerate in the second half of the run, then it’s probably the best way for everyone
.
Thousands of world-class players are competing, and the final result will prove everything
.
If acceleration is better in the first half, then there is no doubt that all athletes will choose it
.
The real range of all people also includes the vast majority of ordinary mass runners
.
Their physical fitness level, physical fitness and training intensity are far from professional athletes
.
If the strategies adopted by elite athletes are applied to all mass runners, the desired results may not be achieved
.
According to the research of sports medicine, the brain nervous response system will actually control the speed of movement in long-distance running
.
This mechanism will continuously calculate the maximum speed at which the body can complete the remaining distance without abnormal conditions (such as overheating)
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Let’s call it the speed expectation mechanism
.
The speed expectation mechanism comprehensively calculates the estimation of the remaining distance, the completion time of psychological expectation, the body temperature in the core of the body, the feedback of muscles and other tissues to the brain, and the degree of body fatigue, and then applies the calculation results to the muscle tissue, adjusts the muscle vitality level, and finally forms the movement speed
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This speed is also limited by the intensity limit of the exercise to avoid harm to the body
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Running experience plays an important role in calibrating this mechanism
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Running training distance, muscle feedback in the process of running, body fatigue and other chemical reactions after the end constantly adjust the brain’s calculation of the expected speed
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Finally, the runner can develop the ability to control the pace in the race
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In fact, many people can control their pace very freely during a 10km, half marathon
.
However, when the distance exceeds the range of experience, the calculation result of this mechanism will be wrong
.
The most obvious evidence is that almost all 100 kilometer superrunners will lose speed in the second half of the race, and the strong runners will lose less speed, but it is also very different from the speed in the first half
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The reason is that the body’s familiarity with this distance makes it impossible to carry out optimal speed control
.
Turn back and see the comparison between elite runners and mass runners
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For elite runners who can easily finish the race within 2 hours and 30 minutes, the distance of 42km is the training distance that they have to run many times every week, so it is easy for the body to optimize the speed control
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However, it is very difficult for ordinary runners to achieve the same amount of training and training distance as elite runners
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Naturally, it is difficult for their bodies to control the pace of marathon distance
.
This is the fundamental reason why it is difficult to control the pace of marathon race
.
Some runners think that there is no need to consider the problem of acceleration in the first half or the second half, just keep the average pace
.
But with the increase of the distance and the consumption of physical strength, the energy and physical strength needed to control the same pace in the second half and the first half are completely different
.
The reason why the real marathon starts from 32km is that the test of the last 10km is far more than the feeling of the usual 10km training
.
In this case, it’s actually as hard to maintain the average pace throughout as it is to accelerate in the second half of the run
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If it reaches this level, it is already beyond the range of the general public runners
.
In fact, as long as you look at your own competition results, you can find that most people’s best competition results are faster in the first half than in the second half
.
In other words, in the actual race, most people still follow the body’s choice, consciously or unconsciously run out of the first half to accelerate
.
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