The strongest runner does not always win the race. Smart strategy and tactics can be a great equalizer and allow a weaker runner to stay in a race and out-kick the stronger runner at the end. Perhaps the most important racing tactic is the use of drafting – remaining tucked behind a lead runner and allowing him or her to break through the wind for you.
Drafting is obviously critical for races in windy conditions because of the huge amount of energy saved that would otherwise be used in battling through the wind. However, studies have found that drafting will help runners in races run in any condition.
In a 1994 study, the heart rates of cross-country skiers in leader positions were compared with the heart rates of skiers in drafting positions (2 meters behind the leader). The study found that the heart rate for skiers in drafting positions were about ten beats per minute lower than those in lead positions.
An additional finding was that the heart rate for smaller skiers in drafting positions was lower than the heart rates for larger skiers who drafted. The extra body area of larger runners that was not protected by drafting caused those runners’ heart rates to to be higher.
Although this study was not testing runners, the results can be readily applied to running races. Runners should be careful not to unnecessarily expose themselves to wind and take the early too early in races. A smart, conservative drafting strategy can save energy and give you the reserves that you need to kick hard at the end of the race and pass the lead runner.
Therefore, do not be afraid to “tuck in” behind a few runners at the start and middle parts of a race. Your patience will pay off at the end.
Photo courtesy of Julian Mason
