If you have experience training for races and have participated in them many times, you’ve probably noticed that it’s much harder to maintain the right pace in training than it is in a race.
This is especially evident when you train alone: you have to put in a lot more effort to get even a little closer to your desired competitive pace.
Why does this happen? Why are we able to easily reach the required speed in longer races, ranging from 5K and 10K to a half marathon, while struggling to achieve it during training?
Why are we able to achieve better results and set personal records during races, while finding it challenging to maintain the necessary pace when training?
In our article, we delve into this interesting phenomenon.
Contents
How a Race Differs from Training
Let’s compare a regular road race to a training session.
During a race, you get the chance to run on a wide road that is typically bustling with car traffic.
However, on race day, you encounter a vibrant atmosphere with cheering spectators and well-equipped aid stations where volunteers are readily available to assist you.
You run alongside hundreds, thousands, or even tens of thousands of people, all giving their best and experiencing a combination of exertion and joy simultaneously. And, of course, the finish line draws near.
All these factors significantly influence a runner’s performance during a race.
In summary, we can identify the following “external” factors that contribute to a faster pace during a race:
- The competitive atmosphere effectively motivates the body and mind.
- Faster runners serve as a source of inspiration for slower ones.
- Athletic endurance reaches its peak during a race.
- The body has had sufficient time to rest and build strength during the preparation for a race.
Undoubtedly, all of these factors matter during a race. However, they don’t fully explain why athletes can surpass their capabilities when they step onto the starting line of an official race.
Physiology alone doesn’t offer a complete explanation. Therefore, in our quest for answers, we turn to research, specific tests, and experiments.
The Scientific Approach to Performance During a Race
The phenomenon of race performance has caught the attention of sports scientists. A group of researchers led by Marco Konings from the Netherlands conducted a study with cyclists, measuring two aspects:
- Peripheral fatigue – the extent to which muscles weaken after a time trial.
- Central fatigue – the extent to which the brain signal to the muscles weakened after a time trial.
Study Results
- Konings and his team demonstrated that central fatigue levels were comparable during both the individual time trial and the race against a virtual opponent, showing a decrease of 4.9% in the competitive race compared to 3.4% in the individual race.
- However, when it came to peripheral muscle fatigue, it was 7% higher after the race with an opponent compared to the individual time trial (23.2% vs. 16.1%).
Conclusion
Athletes achieved higher performance in physical competition due to their readiness to endure increased levels of peripheral fatigue.
4 Physiological Reasons Why We Run Faster on Race Day
There are physiological factors that contribute to running faster during competitions. The thing is that the body exhibits distinct physiological responses that differ from regular training.
Thesis 1: Competitions awaken our hunting instinct, leading to the release of endorphins.
Scientists refer to the innate hunting instinct that has been a part of us since ancient times. During a race, this instinct is awakened, which in turn triggers the release of endorphins.
These natural painkillers deceive the body into believing that it must perform at an exceptionally high level.
Thanks to endorphins, we can cover the distance at maximum speed.
A brief overview of endorphins: They are produced by the hypothalamus and pituitary gland in response to pain or stress. This group of peptide hormones (there are over 20 types of endorphins) alleviates pain and creates a general sense of well-being.
The term “endorphins” is derived from the combination of the words “endogenous” and “morphine.” “Endogenous” refers to these substances being naturally produced within the body.
“Morphine” is an opioid painkiller, and the effects of endorphins mimic those of morphine.
Thesis 2: Ignoring pain signals is easier while running.
The second thesis is based on tests conducted during intense training in various sports. According to the findings, metabolites such as lactate, hydrogen ions, and ATP send signals to the brain, which interprets them as pain.
The longer you can disregard these pain signals, the more energy is released. Furthermore, it becomes easier to ignore these signals when you are competing against a real or virtual opponent, or when an opponent is chasing you.
Thesis 3: Adrenaline activates processes that improve performance.
The third element that contributes to superior performance in competition is adrenaline, a hormone naturally produced by the body in the adrenal glands during moments of anxiety, stress, or fear.
It initiates the body’s automatic response known as the fight-or-flight response, which is responsible for our rapid reactions when we feel frightened.
At first glance, one might assume that it is better to not feel any nervousness at all—to be calm, composed, collected, and carefree before a race.
However, once again, the term “adrenaline rush” is associated with enhanced performance: increased speed and greater strength.
The surge of adrenaline before and during a race is one of the reasons why we can tolerate pain more effectively and run faster compared to during training.
This brings us back to the first thesis: It is the adrenaline that triggers physical reactions, including the release of endorphins—our body’s natural pain relievers.
Other physical reactions triggered by the release of adrenaline include:
- Heightened attention
- Increased blood glucose levels, faster energy metabolism
- Utilization of glycogen by muscles
- Accelerated heart rate and blood circulation
- Constriction of blood vessels to prioritize blood flow to major muscle groups
- Expansion of airways
These effects of adrenaline explain why it is administered in cases of cardiac arrest or anaphylactic shock.
Although adrenaline helps us to run faster, it’s important to remember that excessive stress is detrimental to our health.
Therefore, if you frequently experience anxiety that transitions into fear, it would be beneficial to employ practices that can help you achieve a state of calmness.
Thesis 4: We eagerly anticipate the reward as we approach the finish line.
Amateur sports offer a remarkable experience because regardless of the distance or the outcome, each one of us emerges as a winner. We have trained diligently, prepared ourselves for the start, and finally taken our places on the starting line.
During a race, some engage in meditation, others appreciate the surroundings, and some constantly check their watch, competing against time or fellow runners. Each participant discovers their own source of enjoyment in a race.
Regardless of the challenges encountered along the course, the last miles hold the most memorable moments. Yes, they may be demanding, but equally exhilarating.
This is because we are aware that the final mile lies ahead, accompanied by a surge of speed, the cheers of spectators, and the announcer, all leading us toward the finish line and the well-deserved medal.
These unique conditions are absent during regular training. It is these conditions that drive runners, urging them to accelerate and push their limits.
All of this is influenced by dopamine, the hormone associated with anticipation and pleasure. Thanks to dopamine, we achieve faster speeds and sometimes accomplish feats that we never expected from ourselves in ordinary life.
The Psychological Reason of Running Faster During a Race
Imagine this scenario: you have an interval training ahead of you, with a specific number of repetitions. Each interval requires you to maintain a particular pace. It could be a pace that feels comfortable or, on the contrary, you may be unsure if you can sustain it throughout the entire session.
If the pace proves challenging, it’s likely that in the second half of the run, you’ll experience a slump. This means running slower than what the task demands.
However, it’s not because you lack the ability. It’s because you believe you can’t. The reason lies not so much in physiology or fatigue but in how you perceive your efforts.
The conditions during a race alter our perception of effort. At the point where, during a regular run, you might have given up and lost the desired pace, in a competition, you continue to fight. Perhaps not even fighting, but effortlessly maintaining the required pace.
The desire to keep up with other runners, achieve a personal best time, and external factors such as support and the aspiration to be an example to others compel you to keep pushing forward despite any obstacles.
Psychology and external factors enable you to run in a way that would have been impossible during a training session.
The Impact of Group Training on Running Performance
Until now, we have explored how the characteristics of a race activate various physiological processes in our bodies that improve performance. Now, let’s delve into the topic of group training and whether they can have a similar impact.
Group training cultivates a competitive environment. Just like in actual races, they can propel participants outside of their comfort zones.
Many runners find that joining a group enables them to achieve results that previously appeared challenging or even unattainable during individual training. And here’s why.
The Psychology of Group Training
In social psychology, this motivating factor is known as the Köhler effect. It is based on the notion that no one wants to be the weakest link within a group.
As a result, participants who are less skilled or less prepared tend to exert additional effort when performing tasks collectively.
During group training, our bodies undergo the same physiological processes as during competition. This enables us to push our legs harder on shorter segments and maintain a pace during longer intervals that surpasses what we could achieve during individual runs.
It is worth noting that athletes are capable of maintaining a specific pace on their own. However, in a group session, the ability to challenge oneself and sustain the desired speed becomes more manageable.
If athletes are relatively similar in terms of their skill level, group training can enhance their physical fitness. However, if the differences are significant, excessive strain may lead to injuries.
The primary objective is to work together toward shared goals, rather than engaging in intense competition against one another.
The Role of Social Comparison in Sports
The drive to compete with fellow group members or opponents whose physical abilities are roughly at your level also reflects the influence of the Köhler effect.
The motivation to achieve exceptional performance becomes more pronounced when there are only moderate disparities in participants’ abilities. This phenomenon is primarily rooted in the mechanism of social comparison.
For example, it can be challenging for individuals to compare themselves with athletes who significantly outperform them in specific aspects. This is because striving to match or compete with such individuals would be unrealistic at the current moment and difficult to attain in the future.
Consequently, an average amateur runner or even a well-prepared and experienced runner may not attempt to chase after the elite group of participants. The substantial gap in their levels of preparedness serves as a deterrent.
However, when competing against opponents who possess similar skill levels, the motivation and desire to demonstrate their full potential are heightened.
Conclusion
Races and training runs not only differ in their outward appearance but also in how they impact behavior and physiological processes in the body.
- In a race, performance enhancement occurs through the release of hormones from the endorphin and adrenaline group into the bloodstream. These substances alleviate pain and enable the endurance of high levels of effort for an extended period. Additionally, dopamine propels us toward the finish line, creating anticipation for the race’s end.
On the other hand, during regular training, athletes remain within a relatively comfortable zone. As a result, there is no significant surge in the aforementioned hormones.
- Races awaken ancient hunting instincts in each runner, triggering the fight-or-flight response.
- A similar competitive effect can be achieved during group training, particularly when the skill levels of teammates are relatively comparable.
This drives individuals to strive to keep up with stronger competitors. No one wants to be the weakest member of the group, so motivation, endurance, and the ability to exert additional effort noticeably increase.
