A recent study sheds light on the pacing strategies of runners participating in the renowned Western States 100-Mile Endurance Run (WSER), one of the oldest and toughest ultra-marathons contested. This ultramarathon, which spans approximately 160 kilometers, traverses considerable elevation changes, including 6000 vertical meters of ascent and 7500 vertical meters of descent, presenting unique challenges to its competitors.
The study, which analyzed data gathered from 3837 runners, comprising 3068 men and 769 women, over the course of 17 years from 2006 to 2023, aimed to discern how pacing varied among participants based on age, gender, and performance level. With its focus primarily on pacing dynamics—defined as the distribution of effort and speed throughout the race—the study provides insights absent from previous research, particularly with regards to the extreme conditions present during the WSER.
Researchers found considerable variability in pacing among runners at different checkpoints, significantly influenced by the elevation profile of the course. Notably, the data revealed a trend toward positive pacing, where runners gradually slowed down as the race progressed, contradicting earlier hypotheses expecting evenly paced performances from the fastest competitors. “Pacing shows great variability between checkpoints in both men and women, mainly influenced by elevation,” said the authors of the article, underscoring the impact of terrain on race strategy.
The analysis indicated gender-based differences; men typically started faster but exhibited more significant deceleration toward the end of the race compared to their female counterparts. “Men start faster than women, and men slow down more than women,” the authors added. This suggests not only distinct strategies adopted by male and female runners but also points to the need for varied approaches to training and pacing strategies based on gender.
Age also played a role, with younger men displaying greater variability in pacing compared to older men—an observation not mirrored among female runners. The study categorized participants by age groups, noting fewer differences across female age cohorts. Importantly, it concluded, “The slowest and fastest ultra runners had less pacing variability than medium level runners,” indicating how experience and mental strategy might influence performance outcomes.
Runners faced temperatures fluctuated between 15 °C (59 °F) and 31.7 °C (89 °F) during the event, adding to the complexity of their pacing decisions. Traditional pacing strategies for ultra-marathons often suggest maintaining constant speeds, particularly on more level terrains; the findings from the WSER highlight how challenging conditions require adaptations to conventional wisdom.
Interestingly, the WSER mandates participants to complete qualifying races between 100 and 400 km within the preceding year, which potentially influences the runners' approaches and pacing outcomes during the run. Continually adapting to the elevation and terrain throughout the race is imperative for achieving their personal bests, and this study's findings prompt athletes and coaches to reevaluate their pacing strategies.
Overall, the insights gained from the pacing behavior of WSER finishers provide not only guidance for future competitors but also features prominent themes relevant to broader discussions around endurance racing, including how elevation, gender norms, and performance levels converge during the most demanding running competitions.
Moving forward, the authors suggest the need for future studies to integrate physiological and psychological factors affecting pacing behavior, offering potential opportunities for enhanced training, race preparation, and decision-making on race day.
By illuminating the intricacies of pacing within the Western States 100-Mile Endurance Run, this study contributes valuable knowledge to the ever-evolving field of ultra-endurance athletics, encouraging athletes to strategize effectively based on empirical evidence.