It's much better to run slower than you think is necessary at the start and gradually speed up than to set off too fast and have to stop.Ī negative split refers to doing the second half of a race faster than the first half and it's no bad thing! One racing tactic could be doing the first 5k at a very steady, slow pace and then speeding up for the second 5k.

Focus on keeping a steady pace and run slower than you think you need to at first so that you don't over exert yourself too early and end up forced to walk.Įspecially when in race conditions or when running with others, it can be tempting to set off too fast and this will almost inevitably end up with you having to walk. If you start the run or race without even thinking about walking or allowing yourself to stop, you are far more likely to succeed. Sometimes we promise ourselves a walking break as a reward after a set number of miles but this then goes back to point number 1 as 'breaking the seal' sets your fate for the rest of the run. If you start to feel tired, you can certainly slow your running pace, just make sure you don't walk!ĭon't even entertain the idea of walking from the start. If you intend to run the full 10k without walking, make sure you don't 'break the seal' as this will make it easier to keep running. Once you 'break the seal' it's almost impossible to get your rhythm and mojo back and you're doomed to run/walk the rest of the distance. This refers to the fact that once you stop running and walk once, it becomes very difficult to then start running again without taking any further walking breaks. If you're a member of a running club or you have runner friends, you might have heard them talk about 'breaking the seal'. We give you all the advice you need so you can smash your next race and even achieve a PB! 1. If you're fairly new to running or you've just stepped up to 10k distance, it can be a big deal to be able to run the full 6.2 miles without taking any walking breaks.

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