{"id":47773,"date":"2022-12-13T11:19:04","date_gmt":"2022-12-13T11:19:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47773"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"negative-splits-running","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/negative-splits-running\/","title":{"rendered":"Negative Splits Running &#8211; Start Slow, Finish Fast"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#What_Are_7_Benefits_Of_Running\" >What Are 7 Benefits Of Running?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Are_Negative_Splits_Good_In_Running\" >Are Negative Splits Good In Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Should_You_Run_Negative_Splits_In_A_5k\" >Should You Run Negative Splits In A 5k?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Should_You_Run_A_Negative_Split_Marathon\" >Should You Run A Negative Split Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#What_Is_A_Positive_And_Negative_Split_In_Running\" >What Is A Positive And Negative Split In Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Is_A_Positive_Or_Negative_Split_Better\" >Is A Positive Or Negative Split Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#How_Do_You_Train_For_A_Negative_Split\" >How Do You Train For A Negative Split?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Tempos\" >Tempos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#Easy_Runs\" >Easy Runs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Setting a new personal record is on the mind of many. Such a goal can take on different purposes: to acknowledge your ambition, boost general mood, as well as discipline the body. Sure, a personal record is not an easy deal, but there are certain ways to make it more attainable. Enter negative splits running &#8211; start slow, finish fast.\u00a0<\/span><span style=\"font-weight: 400;\">A key strategy for any sportsman who is targeting a specific time in a race is to have a pacing plan. Once you set your desired goal time for the race you need to figure out your pace per mile.\u00a0<\/span><span style=\"font-weight: 400;\">Some people choose even splits which means you run each mile at the same speed. Others prefer positive splits where you run the first part of the race faster and the second &#8211; slower. Nonetheless, a lot of coaches advise trying negative splits.\u00a0<\/span><span style=\"font-weight: 400;\">This article covers the comparison between negative and positive splits, and which of them may be better for setting your personal record. Plus, you can learn how to train negative splits and implement them into a negative splits marathon.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_7_Benefits_Of_Running\"><\/span><b>What Are 7 Benefits Of Running?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two types of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\">fitness<\/a> enthusiasts:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who like running and even gain energy from them<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who constantly avoid them\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is understandable because any type of running scheme requires much effort. You not only need to find time for the run but also to get dressed appropriately, put on comfortable shoes, and get to your running path.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indeed, looking for motivation from the benefits is important. That said, here are the top 7 benefits of running.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves sleep<\/b><span style=\"font-weight: 400;\">. Runners who run at least 2 times per week might fall asleep quicker. Running helps also relax muscles due to post-endorphin face after the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves joint health<\/b><span style=\"font-weight: 400;\">. If you know how to run properly and use the right footwear you have little chance of getting knee joint damage. The pain in the joints can be provoked more by the additional weights used during the workouts at the gym or at home.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduces the risk of death<\/b><span style=\"font-weight: 400;\">. Regular running may lower the risk of death from cardiovascular disease by 50% and from the medical issue by approximately <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109714027466\"><span style=\"font-weight: 400;\">29%<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109714027466\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduces anxiety and depression<\/b><span style=\"font-weight: 400;\">. When you run you get your endorphins released. They are produced to reduce stress and improve mood.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trims your calories.<\/b><span style=\"font-weight: 400;\"> This one doesn\u2019t need an explanation since we all know that the more we run the more calories we lose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduces the risk of cardiovascular diseases<\/b><span style=\"font-weight: 400;\"> that include stroke and high blood pressure.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves concentration and functionality<\/b><span style=\"font-weight: 400;\">. our brain is more activated during some movement. That is why the best ideas come when we do not concentrate on them but do physical activity instead.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"><em>Running For Weight Loss: Dos And Don\u2019ts For Beginners<\/em><\/a><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"negative splits running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Negative_Splits_Good_In_Running\"><\/span><strong>Are Negative Splits Good In Running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we all know, <a href=\"https:\/\/betterme.world\/articles\/overweight-running\/\">running<\/a> gives more benefits to our body than we could ever imagine:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">supports knee and back health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improves memory<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">enhances cardio health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">boosts our mood and energy (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, some runners aim for more, therefore, creating personal records for themselves. Negative splits help them reach these goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a simple negative splits running definition:\u00a0<\/span><\/p>\n<p><b>The negative split run<\/b><span style=\"font-weight: 400;\"> is when you run the first half of the race slower than the second one. <\/span><span style=\"font-weight: 400;\">People can have a negative split run in two ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The first is to run even splits for the most race and then speed up for the last mile.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The second is to run the first half of the race slower and then pick up the pace for the second half of the race. This way might be easier for the beginner.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Negative splits are good for <a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\">running<\/a> and here is why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A negative split run allows you to start the race at<\/span><b> a manageable pace<\/b><span style=\"font-weight: 400;\">.\u00a0 If you start the run fast, you will slow down during the rest of the race. The more energy you use at the beginning, the less you will have for the final miles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Negative splits running may <\/span><b>boost your confidence<\/b><span style=\"font-weight: 400;\">. When you start slowly and others blast off at a faster speed, you feel like you are going to lose. However, over some time the faster-starting runners become weaker. You, on the contrary, will pick up the pace and pass some of those debilitating sportsmen. Passing people in a race can enhance your mood and confidence.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even though a negative split in running sounds too good to be true, it has its flaws as well.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be difficult for some runners to run negative splits, especially during long races. That means negative split training is vital because you need to be aware of the pace you are able to run during the race distance. Newer runners always struggle with this problem because they spend more time on their feet on longer races. Moreover, weather conditions also affect the race itself. If the temperature goes down or heats up it may become more complicated to increase the pace.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This requires you to run slower at the beginning. You intentionally slow the time at the beginning of the run to have enough energy for the second half of the pace. Some amateur runners do not feel confident when they start slowly as other runners rush their pace. Unfortunately, this can negatively affect their motivation to keep running. This is understandable since watching other runners pass by can trigger you to speed up as well. As such, you won\u2019t be able to complete a negative split.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overall, the negative split is good for running because it allows you to execute at a manageable pace and give you more energy at the end of the <a href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\">race<\/a>. Indeed, it is critical to train and practice it to understand the pace which is perfect for you.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32547 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1024x576.jpg\" alt=\"negative splits running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Run_Negative_Splits_In_A_5k\"><\/span><strong>Should You Run Negative Splits In A 5k?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.hhs.gov\/surgeongeneral\/reports-and-publications\/physical-activity-nutrition\/walking-executive-summary\/index.html\"><span style=\"font-weight: 400;\">The Department of Health and Human Services<\/span><\/a><span style=\"font-weight: 400;\"> recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. You can combine moderate and vigorous activity (<\/span><a href=\"https:\/\/www.hhs.gov\/surgeongeneral\/reports-and-publications\/physical-activity-nutrition\/walking-executive-summary\/index.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5K running is a good way to add interest and challenge to your exercise routine. <\/span><span style=\"font-weight: 400;\">A 5K run is 3.1 miles (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/5k-run\/art-20050962\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This distance is great for a <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\">beginner<\/a>. When there comes a question of whether or not to run negative splits in 5K, we should pay attention to the goal of a 5K run. If you shoot for a personal record, integrating negative splits into this type of run distance is a good idea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few quick ways how you can do it:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s imagine you would like to run 5K in 20 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two ways you could run negative splits here:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You run the first two miles at an even pace and then pick up the pace at the last run.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Mile 1: 6:27<\/b><\/li>\n<li><b>Mile 2: 6:27<\/b><\/li>\n<li><b>Mile 3: 6:20<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You could also increase the pace of each pace.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Mile 1: 6:27<\/b><\/li>\n<li><b>Mile 2: 6:23<\/b><\/li>\n<li><b>Mile 3: 6:18<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The negative split run is a good choice here because you need to start slow. There is no need to push fast at the beginning and lack the power for the finishing line.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Run_A_Negative_Split_Marathon\"><\/span><strong>Should You Run A Negative Split Marathon?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avid sportsmen rarely stop at 5K races but rather target bigger <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">goals<\/a>. That is why they make great efforts to train for marathons.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running a marathon is considered to be an extreme form of exercise. That is why people who aim to participate in one ought to build up a considerable amount of running experience before attempting a marathon challenge (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/295537#The-importance-of-well-planned-physical-training\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective way to tackle the marathon is to run the second half faster than the first. This advice is justified on the basis of world records. For example, Eliud Kipchoge showed a striking performance at the 2018 Berlin Marathon. He ran the 1st half of the marathon in 1.01.06 and the 2nd half in 1.00.06 and finished it with a negative split of 33 seconds. Being the most dominant Kenyan distance runner, he ran one minute faster than the previous world record runner Dennis Kimmeto (<\/span><a href=\"https:\/\/www.nytimes.com\/2018\/09\/16\/sports\/eliud-kipchoge-marathon-record.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it doesn\u2019t work like that with all runners because a lot of factors affect the run and results. Negative splits or even running strategies lead to favorable performance outcomes for long-distance runners. Research shows that a positive pacing strategy can bring better results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33571956\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"negative splits running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A positive split means <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">speeding up<\/a> in the first half of the pace and slowing down in the second half. Why is a positive split better? The answer is simple &#8211; the psychological factor and the lack of negative split training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Runners who start slow at the marathon and watch other runners pass them by already gain a sense of failure since they are behind others. When they blast off at a faster speed they already feel motivated to continue the run because they are equal with others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A negative split run can help you build stamina and awareness of your perfect pace but implementing it into marathons is not the best option. However, if you train it thoroughly enough you can use negative splits even during marathons. Remember, negative splits take time and patience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that you are recommended to inform your doctor before you plan to train or run a marathon. There might be personal health concerns you won\u2019t be aware of. The doctor could provide you with some treatment and give general advice on how to avoid injuries during training. If you don\u2019t seek any medical clearance before running a long-distance marathon you can end up with injuries (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/295537#The-importance-of-well-planned-physical-training\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>What To Wear Running In Winter For Comfort And Best Performance<\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Positive_And_Negative_Split_In_Running\"><\/span><span style=\"font-weight: 400;\"><strong>What Is A Positive And Negative Split In Running?<\/strong><br \/>\n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Amateur <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">runners<\/a> usually don\u2019t set any records. They start their training with positive splits. Running a <\/span><b>positive split<\/b><span style=\"font-weight: 400;\"> means you run the second half of the race slower than the first half. Recall the school gym classes. When you watch a running children&#8217;s competition you can notice how quickly every child strives to run at the beginning. It gives them some sort of illusional idea of victory. However, over the course they often lose energy and shift to a slower tempo. By the end of the race, only the enthusiasts who were invigorated enough pass the line on top.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners choose this pace since it is easier to get the hang of it. However,\u00a0 positive split running can lead to a higher level of fatigue, increased oxygen consumption, and exertion rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, runners, who practice a positive split, fatigue far quicker than their even split or negative split rivals. A positive split runner can fail at selecting an appropriate initial pace and eventually decrease the pace as the race progresses. It is not always a successful tactic. Here\u2019s where a negative split run comes in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><b>negative split <\/b><span style=\"font-weight: 400;\">means the runner picks up the pace in the second half of the race, running it faster than the first. This is one of the most widely used methods. Athletes who adopt this strategy improve prolonged exercise performance by lowering excessive oxygen consumption and reducing fatigue feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you start slow you conserve more energy early on in the race. In this way, your body gradually warms up, adapts to the pace, and subsequently becomes ready to run faster in the second half. Many highly disciplined runners aim to train a negative split.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_A_Positive_Or_Negative_Split_Better\"><\/span><strong>Is A Positive Or Negative Split Better?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Positive or negative split running &#8211; which is better? This question is wrestled with, in the head of not only an amateur but also elite runner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, <\/span><span style=\"font-weight: 400;\">It is essential to acknowledge the leading goal behind this. If you shoot for a personal record or plan to participate in the marathon, then it is important to train both strategies beforehand and figure out which one is more convenient for you. Amateur runners have better start off with training a negative split. Here is why:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A negative split provides a warm-up and prepares your body for the race.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A negative split in running gives you the opportunity to support energy for the quicker final stages of the race.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The pacing strategy usually depends on different factors, one of which is your experience. Professional runners can often blast off faster and maintain that pace. They are aware of their capabilities and performance endurance. Recreational or beginner runners ought to get the hang of a negative split strategy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different coaches have different perspectives on positive and negative splits. Some runners highlight that <\/span><span style=\"font-weight: 400;\">it is more beneficial to start slower, pick up your pace during the latter stages of the race, and finish the race strong. Others promote a positive split so you start off fast and pass by the runners,\u00a0 obtaining the additional amount of energy to keep up with the pace.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Either way, no matter which split you choose you should be aware of how to train properly.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Train_For_A_Negative_Split\"><\/span><strong>How Do You Train For A Negative Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training in a negative split run is a good idea for everyone no matter their performance capabilities and strength. When you put enough effort to get your body in the habit of increasing the pace you will double the chances to set a personal record. There are various ways to integrate a negative split into your running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The interval practice was mentioned already. Other effective ways to incorporate negative split running training are in tempos or easy runs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"negative splits running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tempos\"><\/span><strong>Tempos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can use two ways to train for negative splits while<\/span> <span style=\"font-weight: 400;\">doing a tempo workout.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the pace in the second half of the tempo.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s imagine you run a 6 mile tempo. You can run the first 3 miles in 16 minutes, then you would try to run the second half in 15:59 or even faster.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a progression workout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This means that for a 6-mile tempo, you increase the pace for each mile.<\/span><\/p>\n<ul>\n<li><b>Mile 1: 9:10<\/b><\/li>\n<li><b>Mile 2: 9:00<\/b><\/li>\n<li><b>Mile 3: 8:50<\/b><\/li>\n<li><b>Mile 4: 8:40<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You gradually pick up the pace and have enough strength to continue your running.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Easy_Runs\"><\/span><strong>Easy Runs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you do an easy run you move at a comfortable pace. There is no need to speed up, set a challenging timer, and strive to hit the wall. A combination of negative splits with recovery runs can be great practice for any avid runner. It is important not to overdo easy running because it has a recovery purpose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a 10-minute pace on an easy run. You could increase your pace to 9:35-8:45 for the last mile or two.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This practice will allow your body to get used to increasing the pace at the end of each run.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you decided to set a new personal record? Do not forget about negative split training and these golden rules:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Check the weather forecast.<\/b><span style=\"font-weight: 400;\"> Wind, heat, or even cold can negatively affect your training and make it even impossible to run a negative split.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be aware of the pace you can run before the race. <\/b><span style=\"font-weight: 400;\">This works better for shorter races though since during the long run you can alter the pace automatically due to tiredness or dehydration.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Integrate negative split running into your daily routine<\/b><span style=\"font-weight: 400;\">; let your body get used to the faster speed at the end.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Know for sure when you will increase the pace during the race<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each of these steps makes your negative split training more effective and possible to attain. Moreover, hydration is vital, so grab a bottle of water to fill your body with a natural source of energy.\u00a0\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The impact of running may provide benefits if a person runs safely. People who aim to set personal records incorporate a negative split run that provides a slower speed during the first half of the race and a faster one in the second half.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indeed, most elite runners integrate positive split running during marathons which means speeding up at the first half of the race and shifting to a slower pace during the second half.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is up to people to choose which split they would like to use.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Negative split running is still a better option as you don\u2019t need to push yourself hard at the beginning of the race. Negative split training requires good weather conditions, enough hydration, and choosing the most comfortable pace to run during the first half of the race. <\/span><span style=\"font-weight: 400;\">Negative splits running &#8211; start slow, finish fast.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Negative_Splits_Running\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Setting a new personal record is on the mind of many. Such a goal can take on different purposes: to acknowledge your ambition, boost general mood, as well as discipline the body. Sure, a personal record is not an easy deal, but there are certain ways to make it more attainable. Enter negative splits running [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47774,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[171],"class_list":["post-47773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Negative Splits Running - Start Slow, Finish Fast - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 NEGATIVE SPLITS RUNNING \u27a4 - start slow, finish fast. Read the article to find out more negative and positive split running. Learn how to train and incorporate negative splits into your running routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Negative Splits Running - Start Slow, Finish Fast\" \/>\n<meta property=\"og:description\" content=\"\u2605 NEGATIVE SPLITS RUNNING \u27a4 - start slow, finish fast. Read the article to find out more negative and positive split running. Learn how to train and incorporate negative splits into your running routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/negative-splits-running\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Negative Splits Running &#8211; Start Slow, Finish Fast\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/\"},\"wordCount\":2840,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Setting a new personal record is on the mind of many. Such a goal can take on different purposes: to acknowledge your ambition, boost general mood, as well as discipline the body. Sure, a personal record is not an easy deal, but there are certain ways to make it more attainable. Enter negative splits running - start slow, finish fast.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">A key strategy for any sportsman who is targeting a specific time in a race is to have a pacing plan. Once you set your desired goal time for the race you need to figure out your pace per mile.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Some people choose even splits which means you run each mile at the same speed. Others prefer positive splits where you run the first part of the race faster and the second - slower. Nonetheless, a lot of coaches advise trying negative splits.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">This article covers the comparison between negative and positive splits, and which of them may be better for setting your personal record. Plus, you can learn how to train negative splits and implement them into a negative splits marathon.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are 7 Benefits Of Running?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are two types of <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\\\">fitness<\/a> enthusiasts:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Those who like running and even gain energy from them<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Those who constantly avoid them\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">This is understandable because any type of running scheme requires much effort. You not only need to find time for the run but also to get dressed appropriately, put on comfortable shoes, and get to your running path.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Ind ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/\",\"url\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/\",\"name\":\"Negative Splits Running - Start Slow, Finish Fast - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 NEGATIVE SPLITS RUNNING \u27a4 - start slow, finish fast. Read the article to find out more negative and positive split running. 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Read the article to find out more negative and positive split running. Learn how to train and incorporate negative splits into your running routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/negative-splits-running\/","og_locale":"en_US","og_type":"article","og_title":"Negative Splits Running - Start Slow, Finish Fast","og_description":"\u2605 NEGATIVE SPLITS RUNNING \u27a4 - start slow, finish fast. Read the article to find out more negative and positive split running. Learn how to train and incorporate negative splits into your running routine.","og_url":"https:\/\/betterme.world\/articles\/negative-splits-running\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Negative Splits Running &#8211; Start Slow, Finish Fast","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/"},"wordCount":2840,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Setting a new personal record is on the mind of many. Such a goal can take on different purposes: to acknowledge your ambition, boost general mood, as well as discipline the body. Sure, a personal record is not an easy deal, but there are certain ways to make it more attainable. Enter negative splits running - start slow, finish fast.\u00a0<\/span><span style=\"font-weight: 400;\">A key strategy for any sportsman who is targeting a specific time in a race is to have a pacing plan. Once you set your desired goal time for the race you need to figure out your pace per mile.\u00a0<\/span><span style=\"font-weight: 400;\">Some people choose even splits which means you run each mile at the same speed. Others prefer positive splits where you run the first part of the race faster and the second - slower. 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Plus, you can learn how to train negative splits and implement them into a negative splits marathon.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are 7 Benefits Of Running?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are two types of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\">fitness<\/a> enthusiasts:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who like running and even gain energy from them<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who constantly avoid them\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">This is understandable because any type of running scheme requires much effort. You not only need to find time for the run but also to get dressed appropriately, put on comfortable shoes, and get to your running path.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Ind ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/","url":"https:\/\/betterme.world\/articles\/negative-splits-running\/","name":"Negative Splits Running - Start Slow, Finish Fast - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/negative-splits-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1929681332-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 NEGATIVE SPLITS RUNNING \u27a4 - start slow, finish fast. 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