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During a race, it can be tempting to run at full speed from the starting line. But running at a constant speed is not the only way to beat this personal record. With the common bottlenecks at the start of the race that can make the crossing look like an obstacle course, why not slow it down? Save your mental and physical energy for the finish line with negative divisions.
What are negative divisions? Practicing negative splits means holding the first half of the race or training slower than the second half. It can also refer to running every mile a little faster than the last. If you’re ready to try, we’ve broken down some of the benefits and training tips to get you started:
Start easier than you think, towards a negative division
Starting slower than your actual racing pace helps your muscles warm up properly and prevents injuries. Your joints will also thank you!
It can be tempting to move at full speed at the beginning of an event. We hope you get to the starting line with the right fuel and full of energy. You are worried and ready to use all this hard work. But if you start too hard, you risk exploding in the race. Negative splits are a great way to keep this energy from ruining your race by starting too hard. By setting sustainable goals for the pace and actually sticking to them, you will ensure that you do not work too hard, too early.
Enter your negative tab
Start accelerating once you are in the rhythm of the race. Assess how you feel and whether it is even possible to walk faster (hint: if not, you have started too hard). Depending on the length of the race and your personal fitness, plan to start accelerating about halfway through your event. Increase the pace of your race around the middle of the race.
The angle of your pace ramp will depend on your experience and fitness levels. More experienced athletes with high physical shape can start their ramp after the first kilometer, as they will start closer to their maximum stable speed. Less experienced athletes or those with lower fitness levels should plan to start their ramp later in the race and plan a shallow ramp (ie increase speed in very small steps instead of trying to set new PR per kilometer).
Professional advice: The main question you need to ask when trying to divide negatively
Can I do it faster or am I already at the limit? Constantly check with your body and mind to see how much more you can ask of both.
Try to divide the end into negative
Try to negatively divide the last kilometers of your race even more than the previous kilometers. Dig deep inside yourself and leave nothing left in the end. Be careful though! Running this last negative dividing ramp too far from the finish line can backfire! If this is your first time trying to split an event to a negative level, start the last ramp in the finish line field of view. When you gain more experience and fitness, you can start the last ramp from afar and dig even deeper into the power you have left.
Practice negative divisions in learning
Controlling your pace during a race can seem difficult. But using Adidas Running during your workouts it will help you keep your speed under control. Decide the distance before you run so you know where your half is. Set the application voice feedback to report your pace for each interval so you can recognize what your target speed is for each half. Check out the app at the end of your workout for a chart that shows everyone per kilometer average pace and speed. With adidas Running Premium Membership you can see your own the route is outlined in color, with faster steps in green and slower steps in red.
Have you tried conducting negative splits? Tell us how they improved your race time!
Not ready to try negative splits?
Just completing an event is enough of a goal for you. If this is the case, check out some exercises that will help you build a full body fitness so you can finish your event healthy and strong:
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