The Science of Running Negative Splits

Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon. References: The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here: →https://www.frontiersin.org/journals/... Valencia marathon study: Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy: An Analysis of the Trinidad Alfonso EDP Valencia Marathon From 2014 to 2023 → https://onlinelibrary.wiley.com/doi/1... Run Long Run Healthy is brought to you by Marathon Handbook. ➡ https://marathonhandbook.com Subscribe to the Run Long Run Healthy podcast: ➡ Spotify: https://bit.ly/RLRH-spotify ➡ Apple podcasts: apple.co/43iqUKx Get the RLRH weekly newsletter (choose free or paid): ➡ https://marathonhandbook.com/run-long... ➡ https://runlongrunhealthy.substack.com/ Follow us online: BRADY ON X ➡ https://x.com/B_Holmer/ PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/ MARATHON HANDBOOK IG ➡ / marathon.handbook 00:00 Negative splits introduction 01:18 Examples of elites running negative splits 03:32 Benefits of running negative splits 06:30 3 physiological advantages of NS… 06:31 1. Glycogen management 12:55 2. Thermoregulation 16:50 3. Cardiovascular stability 18:17 Managing a negative split 20:38 Training sessions for a negative split 25:56 Psychological techniques for training to negative split 28:51 How to execute negative splits 37:25 How to negative split a 3-hr marathon 39:55 Further contributing factors 42:50 Building your pace strategy