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Published Sep 22, 2022

s2/e33 Running Lingo with Coach Claire Bartholic (@theplantedrunner)

Coach Claire Bartholic demystifies running jargon with Elisabeth Scott as they delve into essential racing strategies, fuel management, and the transformative power of group running to elevate training and race performance.
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  • Fuel Management

    Fuel management is crucial for avoiding the dreaded "bonk" during races. explains that bonking occurs when a runner exhausts their fuel supply, often due to improper fueling or pacing mistakes 1. This phenomenon is also known as "hitting the wall," where runners feel as if they've run into a brick wall, particularly in marathons or half-marathons 2.

    The bonk is when it's usually in a marathon, it'll happen in the half too. But it's the point where you basically just slow down and you can no longer keep up your pace that you had been keeping the whole time.

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    Proper training, fueling, and pacing strategies can help runners avoid this energy depletion and maintain their performance throughout the race.

       

    Pacing

    Effective pacing is essential for achieving race goals without burning out. advises against "banking time" by running faster than the goal pace early on, as it often leads to hitting the wall later in the race 3. Instead, she recommends finding a reliable pace group and understanding their strategy, whether it's maintaining a steady pace or aiming for a negative split 4.

    You don't want somebody who says they're going to put time in the bank. Because you know what that means.

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    Runners should ensure their pace group exists and aligns with their race strategy to avoid unnecessary stress and maintain a strong finish.

       

    Psychology

    The psychological aspects of running can significantly impact performance. Running in a group can enhance performance due to the social and physical benefits, such as reduced wind resistance and a sense of camaraderie 5. highlights the importance of staying with a pace group to avoid the psychological strain of feeling isolated during a race 6.

    When you feel like you're all alone, everything feels harder. We are social animals, and when we are in a group and we feel like we're working together, we actually perform better.

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    Understanding these dynamics can help runners maintain motivation and achieve their race goals.

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