Until recently,
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mental side of pacing. If you petered out midway through a run, most experts would say your body temperature got too high or there was too much
lactate (a fatigue-producing chemical) circulating in your blood. But Ross Tucker, Ph.D., an exercise physiologist at the University of Cape Town, South Africa,
breitling navitimer 43mm vs 46mm, and a growing group of exercise scientists believe there is a more complex system at work. Their research shows that your brain reads what’s going on in your organs, tissues,
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The Science of Pacing
Exercise scientists were turned on to the idea that your brain controls pace by a German researcher. In 1996, H.V. Ulmer theorized that when you perform a task, your brain focuses on the endpoint (a finish line; when the treadmill clock hits 30 minutes), and it works backward from there,
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burberry scarf authentic, including renowned exercise physiologist Timothy Noakes, Ph.D., started conducting experiments on Ulmer’s theory, which they now call “anticipatory regulation,” meaning your brain anticipates when you’re going to be done running and regulates your pace accordingly. “The brain controls exercise performance to protect the body from reaching a failure point or a potentially harmful level,
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How does your brain know this limit? “The brain receives signals from the body and interprets these signals in the context of the exercise bout,” Tucker says. So your brain reads the exercise intensity and checks in with all the various systems in your body (Do you have enough fuel? Are you well-
hydrated? What’s your body temperature?) to determine if you can keep up that pace and still finish. “Then the brain changes the degree of muscle activation to slow the athlete down or allow him to speed up,” Tucker says.
In one of Tucker’s studies,
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Although the anticipatory regulation process is designed to prevent you from hurting yourself, sometimes the brain can be overprotective and slow you down before it’s necessary. How can you prevent your brain from hitting the brakes prematurely? “We’ve done research on this, and it seems like the best way your brain learns is from experience,” says Carl Foster, Ph.D., professor of exercise and sport science at the University of Wisconsin - La Crosse. “The more you experience fatigue, the more your brain becomes tuned in to your true limits. Mimicking a race experience-by running race pace-at least three or four times during your training will make your brain become familiar with what your body can handle.”
Kain offers another strategy:
negative-split training. “Running the second half of your workouts faster than the first half will train you to override your mind when it tries to slow you down during the second half of a run,” he says.
These training techniques will help both your body and mind get used to the effort needed to do any workout or race at your perfect pace.
For more information on pacing and for sample race-pace workouts,
click here.
Feel Better
Feelings of fatigue are often just in your head. Your body usually has the reserves to push on. Tell that to yourself when your mind tries to slow you down.
Think It Through
You can train to run a certain pace, but it also takes brainpower. Sports psychologist and lecturer Craig Kain,
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Tell Yourself: “Hold Back,
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“During the first part [first mile of a 5-K, first two of a 10-K, etc.],
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Stay Focused
“During the middle miles, you need to concentrate,” says Kain. “Your mind will try to slow you down because it thinks you should conserve energy. Being aware of this helps you fight that urge.”
Follow Through
“If you’ve trained properly, you won’t need to slow down until after the finish,” says Kain. “And if you’ve kept a steady pace,
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More half-marathon records have been set with even-paced efforts. But marathon records fall with negative splits.
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