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The key to a good marathon isn’t just about the fuelling, the training and the shoes, pacing matters too. Fast Running gives you the low-down on how to get to the finish as quickly as you can. 

If you’re training for a marathon, chances are you’re well aware of the importance of pacing yourself during the race. After all, there’s nothing worse than hitting “the wall” halfway through and having to drag yourself to the finish line. But figuring out the right pace for you can be tricky, especially if you’re a beginner or if you’re not sure what to expect.

So how do you find your perfect rhythm on race day?

First things first: let’s define what we mean by pacing. In running terms, pacing refers to the speed at which you run during a race or training run.

It’s important to have a consistent pace throughout the marathon, rather than starting out too fast and burning out later on. This is where many runners go wrong – they get caught up in the excitement of the race and push themselves too hard at the beginning, only to pay for it later on.

So how do you find your ideal pace?

One way is to use a pacing chart or calculator, which can give you a rough estimate of how fast you should be running based on your recent training times. These tools can be helpful, but keep in mind that they’re just estimates and may not take into account factors like terrain, weather, and your current fitness level if you’ve had a great training block since your last race.

Another way to determine your pace is to use sessions like Yasso 800s or a marathon pace tempo, but looking at cardiac drift during the run. If you can run your goal marathon pace for a decent distance, say 8-10 miles, without seeing much drift in the heart rate or effort required tor sustain this pace then it is a good sign you’re in the right ball park.

If you’re seeing a lot of drift, even 5-6 miles into that marathon pace run, then it’s worth considered if the pace is a bit too spicy, or even looking at what is causing the rise in heart rate or effort, as this could also be other factors like heat, dehydration, fuelling etc (which can also be factors on race day too).

Lastly, consider the other factors beyond just fitness and legs. What pace can you continue to eat gels and drink sports drink at? If you’re fitness and training say you should run X minutes per mile, but you can only keep fuelling 10-15 seconds a mile slower, then think about what will be limiting factor over the course of your race.

But what about runners of different abilities and speeds?

How do you determine the right pace for you? It can all depend on experience and where you at in your running journey but here are some guidelines for different athletes.

Beginner runners: If you’re new to running or are training for your first marathon, it’s important to start out slow and build up your endurance. Aim for a pace that feels comfortable and sustainable, and don’t be afraid to walk if you need to. Remember, the goal is to finish the race, not to set a personal best time.

Experienced runners: If you’ve been running for a while and have completed a few marathons, you probably have a good idea of what pace works for you. Still, it’s important to pay attention to your body and make adjustments as needed. If you’re feeling strong, you might be able to push yourself a little harder. But if you’re feeling tired or sluggish, it’s okay to ease up and take it a bit easier.

Fast runners: If you’re a seasoned runner with a lot of speed and endurance, you might be tempted to push it from the start. But beware of the temptation to go too fast too soon – even the most experienced runners can hit “the wall” if they push themselves too hard. It’s better to start out at a slightly slower pace and then pick it up as the race goes on. This way, you’ll have more energy left in the tank for the final stretch.

Keeping the game plan in place when the gun goes

Now that you have an idea of how to find your ideal pace, let’s talk about some strategies for staying on track during the marathon. We all know from Mike Tyson that “everyone has a plan until they get punched in the face” but what is less clear is why the vast majority of distance runners treat the starting gun like someone has punched them straight on the nose.

These are some techniques that might help you stay on track in the early stages and keep it going strong in the final stages.

Check your watch

It can be tempting to ignore your watch during the race and just go by feel, but checking your pace every mile or so can help you stay on track. If you’re running slower or faster than you should be, you’ll know to adjust your pace accordingly.

But also remember that GPS can be inaccurate, especially in big cities. If the marathon has mile or kilometre markers than you can have some landmark times to check to make sure everything is in-sync. Knowing what time you should pass through 5,10,15k and halfway will mean you can quickly check the time at that set distance marker and you know it’s accurate… hopefully.

Run even splits

This means running the same pace for each mile of the race, but keep in mind that it’s not always possible (or advisable) to run even splits, especially if the course is hilly or there are other factors that might affect your pace. We know the chump who runs the horrendous negative split and still gets a PB is given some kind of hero status, but it’s not necessarily the best PB they could have achieved on the day.

We’re not saying you have to get there holy grail of a negative split, but aiming for even splits and then limiting how much you fade in the second half can be a great race tactic. You just need to look at how the race is often won at major city marathons, with the winner usually being the one who either picks up the pace after 35km, or just slows the least of the front bunch.

Use distractions and use the crowds

If you’re struggling to maintain your pace, try distracting yourself with music, conversation, or other distractions. This can help take your mind off the fatigue and help you focus on something else. Just be careful not to get too distracted and lose track of your pace altogether. This isn’t just a jog in the park, you want a PB.

If you’re running in a crowded race, use the energy of the spectators to your advantage. Let their cheers and encouragement carry you through the tough parts of the race. Just be sure to thank them with a smile or a wave as you pass by. Or maybe just a grimace and an effort to not spray them with a snot-rocket as you pass.

Reflection is key

After all is said and done, with 26.2 miles run (tight rhymes), it’s important to sit down and reflect on how things went. Be honest wit yourself about your pacing and ask the tough questions. Could I have started more sensibly? Did I hit the wall or have a massive drop off in the second half?

It might be easier to blame outside factors, things you can’t control, but it doesn’t help you progress. Look at everything you can control, your pacing, training, fuelling etc and write down three things you did well, and three things you might improve for next time.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.