Even pacing has been found to correlate with faster marathon finishing
times and is a desired race strategy. This was something I really tried to nail in my last marathon and did....but only for the first 22 miles.
Which runners do the best job of maintaining even pacing and minimizing drop off in the last 10K?
Researchers from the University of Dayton (March et
al, 2011) compiled data from 319 experienced runners
in the Last Chance for Boston Marathon, a flat course with cool
temperatures. After
examining the pacing differential of the first 20.2 miles compared to
the last 6.0 miles, they concluded that women do a better job of pacing than men. Researchers noted, “men have a more distinctive drop in
velocity over the last 10 km than women.” (p. 389). Additionally,
researchers found more consistent pacing with older runners and faster
runners, owing perhaps to more marathon experience.
The authors suggest a potential contributor to the gender difference in
pacing is that women tend to “oxidize more fast and less carbohydrate,
thus sparing glycogen” (p. 391) and have more type I slow-twitch fibers.
This study was not able to control for variables such as experience, training or nutrition. However, it does perhaps suggest that if you are a young male runner, you may have a tendency to push a bit too
hard in those first 20 miles!
March, D. S., Vanderburgh, P.M.; Titlebaum, P. J; Hoops, M. L. (2011)
Age, Sex, and Finish Time as Determinants of Pacing in the Marathon.
Journal of strength and conditioning, Volume 25, Issue 2, pp. 386 – 391.
(Adapted from my Google+ entry for Ben Greenfield Fitness)
