Pacing yourself during a marathon is very important. Doing it right can help you perform your best and keep you from getting too tired. Here are some easy tips to follow:

1. Know Your Goals

• Decide on a clear finish time for the marathon.
• Break that time down into a target pace. For example, if you want to finish in 4 hours, you need to run about 9 minutes and 9 seconds for each mile.

2. Start Off Slow

• In the first part of the race (the first 5-10%), don't push yourself too hard.
• Research shows that starting out too fast can make you 30% more likely to feel tired later in the race.

3. Try a Negative Split

• This means you should aim to run the second half of the marathon faster than the first half.
• Studies show that runners who do this can perform 5-10% better than those who keep a steady pace or speed up at the end.

4. Watch Your Heart Rate

• Keep your heart rate at 75-85% of your max.
• This helps your body use fat better, boosts your endurance, and improves your overall performance.

5. Fuel and Hydrate Well

• Plan to eat 30-60 grams of carbohydrates each hour and drink water regularly.
• This will help you keep your energy up and prevent cramps.

By following these tips, you can build your endurance and do better in your marathon.