It is important to maintain a steady pace while doing long distance running. It helps preserve energy, maintain the running rhythm and prevent one from hitting the proverbial runner’s wall. However, either to move ahead of competitors (or fellow runners) or just to break the monotony of the run, runners suddenly increase their pace for a short period. This sudden change of pace is known as surge.
During surge, runners bring about an increase in speed which lasts from a few seconds to a couple of minutes. However, they return to a comfortable pace soon after.
When to attempt surge?
“Surges are mastered by practicing over a period of time during trial runs and once control is achieved, it is implemented on race day,” says Mumbai-based running coach and ultramarathoner Kavin Kondabathini.
“However, surges can only be attempted by a seasoned runner who has been practicing for at least six months to a year,” adds Kondabathini. “For new runners, the body may not have the endurance and stamina or might not be ready to tolerate the sudden fluctuation in pace.”
The time needed to master surge in running varies from person to person. The key is not to rush. The duration of a surge should be between 5 to 10 seconds initially and should be slowly increased over time. In terms of pace, the change should be under 30 seconds. For example, if a person runs at a speed of 7 minutes per kilometer, then the change in pace should not go beyond 6 minutes 30 seconds per kilometer.
There is no ideal duration or frequency at which a surge can be attempted while running a marathon or any distance for that matter. The duration can last anywhere between 15 seconds to one or two minutes.
Advantages of surge while running
While surging, the threshold pace of the runner increases along with an improvement in the leg speed, which helps in striding.
Many a times, running long durations at the same pace becomes monotonous. So, a surge is attempted to break the monotony. In addition, more blood rushing into the muscles also adds vigour for the rest of the run, be it a 10k or a marathon.
Ways to surge efficiently
“During a run, it is essential to not attempt a surge at the beginning as the body needs to be warmed up to handle the sudden increase in pace,” says Kondabathini. “If an individual feels tired after a surge, then it is always advisable to stop and not attempt it again.”
Breathing is another aspect. The heart rate tends to rise with the sudden increase in pace. Runners should learn to control their breath so that he/she can return to the routine pace without any discomfort.
Takeaways
- Surge in running, which refers to an increase in pace for a short duration, should be attempted only by seasoned runners who have trained for it.
- A surge should not be attempted at the beginning of a run as the body needs to be warmed up to handle the sudden increase in pace.
- There is no fixed rule for the frequency or duration of a surge and it can range anywhere from a few seconds to a couple of minutes.
