During a race, it can be tempting to run at full speed from the starting line. But running at a consistent speed isn’t the only way to beat that personal record. With the common beginning-of-race bottlenecks that can make passing seem like an obstacle course, why not slow it down? Conserve your mental and physical energy for the finish line with negative splits.

What are negative splits? Practicing negative splits means running the first half of a race or workout slower than the second half. It could also refer to running each mile slightly faster than the last. If you’re willing to give it a try, we’ve broken down some of the benefits and training tips to get you started:

Start Easier than You Think to Negative Split

Starting off slower than your actual race pace helps your muscles warm up properly and prevents injury. Your joints will thank you as well!

It can be tempting to go full speed at the beginning of an event. Hopefully you arrive at the startline properly fueled and full of energy. You’re anxious and ready to put all that hard work to good use. But if you start too hard, you risk “blowing up” in the race. Negative splits are a great way to not let that energy ruin your race by starting too hard. By setting…

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