Negative Splits: How to run them, How to live them

How many times in a movie have you seen the stereotypical old man with sage like wisdom? Those of you who grew up on the Karate Kid are without a doubt picturing Mr. Miyagi. There are some things that only time  can teach us, and that is exactly what this character represents. They are patient, calculated, and speak each word with the utmost care. They are usually the counter part to a young and reckless know it all. The know it all kid lacks the foresight to plan the end game but is simply reacting to each situation as it presents itself. It is this end game that I want to talk about today in the form of Negative Splits.

How to run them

When I was running Track collegiately we would do speed workouts every Tuesday. I remember one time running an endless amount of 200 meter repeats (in reality maybe 24-30) barely awake, sleep still in my eyes, and packed in so tightly to the group that I was basically on autopilot. When you run with a group so much you pick up on their idiosyncrasies. For example, I knew certain people in our group would run the first two unrealistically fast. Then by the time we got into the 20s they would "tweak their leg" or "feel sick." So, when they would take off, I would run slightly behind them to ensure I didn't run too fast at first. On this particular day though, someone called me out. My teammate said I was "sand-bagging" or basically that I was going easy so that I could look good on the last ones. Which is something that people actually do, but that is a different discussion all together. However, I quipped back with, "Well, seeing how we are training for a race, if you beat me in every 200 of the race but fail to beat me in the last one, I still win." It was from this moment that it dawned on me the importance of negative splits.

Negative splits are when you continually get faster in a race or workout. Depending on the race, the splits will be different distances, but usually it compares the first half to the second half. This is our end game. We are not reacting to the moment, but we are planning for the finish. When running, negative splits hold distinct physical and mental advantages. 

1. You deter the amount of time you have to deal with lactic acid.
   • Lactic acid is that burning sensation you feel in your legs when you run really hard.
   • It develops when your body goes into oxygen debt.
   • It is an inevitability of a race but when you experience it is up to you.
2. You develop a habit of finishing strong.
   • Everyone can run a good first half of a race, its the second half that gets you.
   • Every time you run negative splits you are training your body to run faster the more tired you are.
3. You develop a habit of starting light.
   • Even with a good warm up, your body needs time to acclimate to race intensity.
   • You are able to focus on being relaxed rather than tense.
4. You zip past people the second half of the race.
   • Passing people during a race is a huge mental boost.
   • Passing people at the end of a race feels incredible.
   • Passing people like they are standing still at the end of a race feels nearly DIVINE!

So how do you run negative splits without sand-bagging? It is a fine line, but with practice and the end game of Mr. Miyagi it is fairly simple.

First, you need to have a standard for what the combination of the splits should equal. Let's say you are running a marathon and you want to finish in 4 hours. The standard for that race is 4 hours. 

Second, divide your standard in half. Add 2% to that and you have  created a good range to aim for during the first half of your race. Let's keep with the 4 hour marathon time. Half of that is 2 hours (120 minutes). If I add 2% to that I get 122.4 minutes. So, I want to run my first half of the marathon between 122.4 and 120 minutes. 

Third, this time subtract 2% from your half time. This will create the range you want to run your second half. If I subtract 2% from 120 minutes I get 117.6. So, I want to run my second half between 120 and 117.6 minutes. 2% is a great place to start with negative splits. If you want a challenge, bump it up to 3% or even 5% depending on the race.

Lastly, practice this every workout day. If you don't do it in practice, you won't do it during the race. On your two speed work days of the week, create the range for the first half and the range for the second half. Try to always get faster as you go. If you're feeling crazy, try doing a negative split long run. When I was marathon training we would often do this starting at 9 minute mile and progressively dropping down to a sub 7 minute mile by the end. The main difference between negative split and sand-bagging is the difference between your first half and the second. It shouldn't be a huge difference, just slight.

How to live them

I honestly think it is easier to run negative splits than to live them. Living negative splits means to build momentum as you go, in whatever you do. Often times when we start something we have this amazing resolve to do something great, but as time progresses we lose that momentum. Have you ever had an incredible idea dawn on you? You are filled with so much zeal at first and it slowly fades away that you never even follow through on the idea. I am guilty of this too. However, there are a few tips for trying to train yourself not to do this. Remember, this isn't a mentality that can be gained over night. The more you do it, the easier it becomes.

1. Start small at first
   • Don't try to overhaul your life all at once.
   • Attempt to finish and start strong on a task that takes a few hours.
   • Progress to a task that takes a day, then a week.
2. Don't do too much in the beginning
   • When we begin a task we normally put in way too much effort at first.
   • This is what ends up making us burn out.
   • Do a little then move on to another task.
3. Set a deadline and a schedule.
   • Pace it out evenly, just like you would do with running.
   • Hold yourself to the deadline, even if no one else does.
4. Create a reputation of following through with what you say.
   • Set yourself up for this by asking someone to hold you accountable.
   • Put a wager or consequence on the line if you fail to do it.
   • Repeat, repeat, repeat.

Now what?

Now, you try to live by this. Does that mean everything you do for the rest of your life will be amazing? No! You will slip up, you will forget to follow through, you will get overwhelmed by things in life. It is okay. You will go on runs that you feel miserable on. You will have bad performances and races. Trust me, I have failed time and time again. However, after being disgruntled, I get up and get back to it. Tomorrow holds way more possibilities than today. Lastly, don't forget that very few people will take note of how you start, but people will always remember how you finish.

Good Luck,

Josh Moore (Coach)