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These adjustments enabled Eliud Kipchoge to complete 26.2 miles in an extraordinary two hours and 24 seconds. The official world record still holds at 2:02:57 because Nike didn’t follow the IAAF's regulations for record-eligible events. But even though the record wasn't officially recognized, achieving such a feat was still an impressive milestone.
Nike aimed to break the two-hour marathon barrier, but Kipchoge narrowly missed it, and his teammates didn’t come close. One of the commentators remarked during the race that the success of the attempt depended on many unpredictable elements aligning perfectly. 'It’s possible, but not probable,' they said.
Despite the disappointment of falling short of the two-hour mark, Nike’s attempt highlighted the tremendous potential of controlled factors in athletic performance, showcasing how minimal improvements can lead to groundbreaking results.
There are several factors that impact how fast you run, aside from your strength and athletic skill. Use these tips in your next race to give yourself an edge.
Choose a day with cooler weather. Runners typically perform their best in temperatures around 45 degrees on an overcast day. While you can’t control the weather, you can plan when and where to run. Nike picked the Monza racetrack in Italy for its reliable weather conditions, and they remained flexible by scheduling the race for the first weekend in May, ready to adjust if forecasts on Friday weren’t favorable.
If you aim to beat your personal best, avoid racing in the middle of summer. Running on an 80-degree day can slow you down by 20 percent. Opt for races in the spring or fall, and consider the time of day. An early 8am start tends to offer cooler temperatures than a later 10am one.
Run on flat terrain. Hills can drastically slow your pace, even if you're skilled at tackling them without tiring. You’ll never recover as much time on the downhill as you lose on the uphill. Choose a route marked as 'flat and fast.' Before committing, check the elevation chart to ensure it’s truly flat.
If you find a race that’s entirely or mostly downhill, that’ll give you a speed boost—but it’s a bit of a cheat! If you must choose a course with both uphill and downhill sections, consider where the hills are placed. A race with an uphill start or middle followed by downhill toward the end, when you’re tired, might be more advantageous.
Running fast generates some wind resistance, which can slightly slow you down. While the effect isn’t as noticeable in running as it is in cycling or car racing, if you're running at a pace of seven-minute miles or quicker, the wind hitting your body can create a small drag. To reduce this, try running closely behind another runner. Since most of us aren’t typically out front, finding someone to draft behind should be pretty easy.
Another benefit of running in a pack is the mental boost it provides. Seeing others at the same pace can encourage you to keep up. In Nike’s marathon, Kipchoge always ran with a group of six runners, taking turns to keep up with his pace. These pacers not only provided a windbreak but also helped him psychologically. However, Kipchoge’s record attempt was disqualified because the IAAF requires races to be run with everyone starting together, which disqualified the use of rotating pacers as seen in Nike’s race.
You can still take advantage of pacers in a race without breaking any rules. If you’re not chasing records, find a group running at the pace you want to match. Many large marathons offer pace groups for various goal times. For example, if you aim to finish in four hours, look for a runner holding a sign that says '4:00' – they’ll be your pace leader.
Water stations during races are usually set up with tables where volunteers hand out water or sports drinks. Sometimes, volunteers will even stand on the side of the road, offering cups directly to runners as they pass by, making it easier to hydrate without stopping.
Kipchoge and his pacers had their drinks handed directly to them, enabling them to keep their pace without breaking stride. You can replicate this convenience by using a hydration belt, such as those from Fuel Belt, which holds your water or sports drinks. I used a hydration belt during a 30K race, and it was incredibly useful. I never had to stop at a water station or fight through a crowd, and I was always able to hydrate whenever needed.
Don't take an extra step if you don't need to. Kipchoge and his team followed a carefully chosen route during their race. If your event is on a winding road, keep in mind that the distance is calculated along the shortest allowable path. So, make sure to stick to the inside of each curve; otherwise, you'll be adding unnecessary distance to your race.
Lastly, choose the right shoes. Nike has turned the two-hour marathon into a huge promotion for their footwear, claiming that the athletes' custom shoes made them four percent faster. While you can’t buy the exact pair (unless you're a size 8, 9, or 10 and want to enter for a chance to win), you can try out different models on the market. Nike offers a slightly toned-down version called the ZoomX, while Adidas has a comparable option called the Boost. Both feature spring-like foam that gives extra bounce.
Most shoes will provide some bounce, particularly those made from EVA foam. While this may not drastically affect your overall running time (which is a complex equation), shoes with more foam might offer extra bounce but also be heavier. It's best to evaluate this with trial and error: do you feel fast and comfortable in your current shoes? If they suit you, you'll perform well regardless of their composition.
