Run Long Run Healthy The Science of Running Negative Splits
Sep 12, 2025
Discover the fascinating strategy of negative splits in marathon running, where the second half is tackled faster than the first. Explore the physiological benefits like glycogen management, thermoregulation, and cardiovascular stability that contribute to success. Learn practical pacing tactics and training sessions to master this approach. Delve into the psychological aspects of pacing, including how starting conservatively can lead to a stronger finish. It's a deep dive into optimizing performance while ensuring endurance!
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What Negative Splits Are
- Negative splitting means running the second half of a race faster than the first.
- Elite marathoners often use negative or even splits, while recreational runners more often positive split.
Negative Splits Reduce Risk Of Blowing Up
- Aiming for a negative split reduces the chance of 'blowing up' in a marathon.
- The Valencia study showed runners who blew up typically followed positive splits and lost large amounts of time.
Three Physiological Advantages
- Three physiological areas favor negative splits: glycogen management, thermoregulation, and cardiovascular stability.
- Negative pacing aligns better with these physiological systems across a marathon.