As marathon-qualifying times are changing, many runners are setting their sights on achieving personal bests. One of the most effective strategies for improving your time is mastering the art of the negative or even splits. Here are 4 key strategies to help you cross that finish line strong and satisfied.


1. Crafting a Solid Pacing Strategy

The cornerstone of executing a negative split is having a well-thought-out pacing strategy. The goal is to run even splits or to finish 1-2 minutes faster in the second half than the first. If you find yourself finishing more than 2 minutes faster, it may be a sign that you had too much left in the tank—meaning you could have pushed yourself a bit earlier in the race. 

Working with a run coach can be incredibly beneficial in developing this strategy. A coach can help you analyze your key runs in your training log, especially tempo efforts, and review your marathon-pace works during the specificity phase.

A run coach can also guide you in understanding your heart rate zones during easy runs, providing valuable insights to gauge your effort level on race day. By having a coach by our side, you’ll have the experienced insights and support to run with discipline, awareness, and strategy to execute the proper pacing strategy.

 

2. Prioritizing Nutrition and Hydration

A well-executed fueling strategy can make or break your race. During your training, pay attention to what works best for your body—experiment with different gels, I recommend Chargel caffeine-free energy gel, and hydration methods during your long runs.

On race day, start fueling early and take your gels even if you don't want to. It is easy to overlook nutrition as adrenaline kicks in, but maintaining your energy levels is crucial for a strong finish. A run coach can help provide tailored advice based on your unique needs, ensuring your nutrition plan is as solid as your training.

Aim to start fueling within the first 30 minutes and continue to hydrate throughout the race, adjusting your intake based on the weather conditions and your individual needs. A well-nourished body is a powerful tool that can help you maintain your energy and improve your performance in those crucial final miles.

 

3. Drawing Strength from Your Training

As you approach the latter stages of the marathon, your mind may start to play tricks on you. It’s essential to remind yourself of the hard work you put in during your training. Recall those grueling long runs, the early mornings, and the sacrifices you made to prepare.

Having a coach can be especially handy in working through the mental training part of your marathon training. A coach can help you reflect on the progress you’ve achieved and the strength you’ve built, providing mental reinforcement that can offer a significant boost during the tough moments of the race.

 

4. Connecting to Your Why

Why did you choose to run this marathon? Whether it’s to challenge yourself, honor a loved one, or achieve a personal goal, reminding yourself of your purpose can reignite your passion and determination. As fatigue sets in, this connection can serve as a powerful motivator, propelling you forward to push through the discomfort to finish strong. 

Negative splitting a marathon is not just about strategy. It is about mindset, preparation, and self-awareness. With a solid pacing plan, proper fueling and hydration strategies, and a reminder of your deep connection to your why, you can conquer the marathon and finish stronger than you started.

 

Author Profile: Nadia Ruiz

@irongirlnadia

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Nadia Ruiz, a Los Angeles native and daughter of Ecuadorian  immigrants, is an educator, coach, and community advocate dedicated to inspiring others to pursue fitness and personal growth. After running her first marathon at 14 with her father, she has been running competitively for 28 years and completed over 650 races, including 159 marathons, 21 ultra marathons, and 18 Ironmans, often placing among the top women. A UCLA graduate with a master’s degree in biology and education, Nadia spent a decade teaching high school before transitioning to coaching, marketing, and event production. Recognized as the youngest woman to run 100 marathons in 2013, she now runs an online coaching business and continues to empower individuals and support youth sports through education, sport, and storytelling.

You can contact Nadia if you are looking for an endurance run coach to help you reach your goals this upcoming marathon season.