Coach Joe English
It seemed like a fairly straight-forward question, so I jumped into the answer talking about the course and the weather and things like that. Afterward, as I reflected on my answer, it occurred to me that I had left out one of the most important parts of the answer.
Runners do like to choose courses on which they can run a “PR”, but perhaps the most important factor in running a PR is the quality of their training going into the race. Whether a runner has run one or a hundred marathons, the ability to run faster in the next one – no matter what course is being run – is entirely dependent on whether their training produced a result that would give them the ability to run faster.
So in analyzing any course, runners not only need to think about training for the distance and achieving the high-quality training needed to run a PR, but also thinking about unique factors on that particular race course and training for those as well.
What makes a PR course?
There are a few things that should always be considered if you’re really picking a course based on its speed. Here are a few things that keep in mind and some thoughts on training for them:
— Flat vs. uphill terrain – perhaps the factor that we think of first are the number of hills on the course. For most runners, a flatter the course will result in a faster time. Any amount of time spent running uphill – unless plenty of uphill running has been incorporated into their training – is going to slow them down. But don’t assume that “pancake flat” will always produce the best results. Sometimes a course that undulates up and down takes some of the strain out of the repetitive nature of running a totally flat course. A course with a few bumps and some variety can be very fast.
— Downhill terrain – It can be easy to get sucked in to the idea of a marathon course that has a lot of down on it and assume this means a PR. Downhill running is truly a skill in itself and downhill running needs to be incorporated into a training program to prepare for downhill courses. Also, heavier and more muscular runners may find that running downhill for long periods of time is very tough on the body. I’d point to the course at the Tucson Marathon as an example of a course that is almost entirely downhill, but that I would consider a very tough course. On the other hand the California International Marathon’s gently undulating downhill miles are a great PR machine for most runners.
— Straight vs. corners – Pay attention to the number of corners on a race course. A course wih lots of turns leads most runners to speed up and slow down their pace, which can be fatiguing in a marathon. The Chicago Marathon is a good example of a course that is entirely flat, but seems to be constantly going right or left in the early miles.
— Altitude – Altitude should always be considered when picking a race, especially if the runner is traveling to a higher altitude and does not have time to train or acclimate at that altitude. Running at high altitude takes more effort, due to the lower oxygen content of the atmosphere. Good examples of races at altitude would be the Denver Marathon or the Lake Tahoe Marathon.
— Crowds – More runners on a marathon course make it tougher to keep to your pace. This can be due to the simple “traffic” of the crowd, but it can also be difficult for runners to pace themselves in crowds of runners. Keep the number of runners, the size of the streets, and whether the race uses a wave start if you’re really aiming for a PR.
— Pace groups – A pace group can be a huge bonus if a runner is working toward a PR and there is a group running at that pace. Pace groups are typically led by highly qualified runners. For many runners this takes the mental challenge of setting their own pace away and lets them concentrate on running.
— Weather – Perhaps one of the most variable factors is the weather and its impact on a course. Heat is guaranteed to take the speed out of any course, regardless of the training for it. But cold weather, rain, snow, humidity and wind can also wreak havoc on the speed of a race course. This variability is why so many race courses in the Northern Hemisphere are run in the fall when the weather is cool and fairly predictable.
Remember as you look over this list that these factors are in some ways under control and some ways not. Take them into account as you train, by making sure that you train for those factors that are likely to slow you down.
And most importantly, your training itself has to be of a quality that even gives you the ability to run at your PR potential. The course is just a platform on which you get to test whether your training has produced faster, more efficient runner. Focus on the quality training that makes you faster and PRs are sure to come.
Coach Joe English, Porland Oregon, USA
Managing Editor, Running Advice and News
www.running-advice.com
This is a good article. I just raced my first half marathon and did not factor crowds in….I ran a 125 but felt that my time would be much much faster without having to weave through a thousand people literally…they were not just crowded but very slow too. this was a lesson learned
By: Drew on October 9, 2010
at 10:53 am