What is a PR or Personal Record?

Once you’ve run your first road race, you have a PR, or a “Personal Record.” It refers to your best time in a race of a specific distance. So, if you run a 5K race in 27:35, that’s your PR for the 5K distance. If you run faster than 27:35 in a subsequent 5K race, then you have a new PR for that distance. So you’ll have PRs for different race distances, from 1-milers to marathons.

You may also hear some runners call their best race times “PBs” or “Personal Bests.” Whatever they call it, experienced runners love to talk about their PRs because it helps them stay motivated to keep training and racing. It’s also fun to keep track of your PRs in a training log, training app, or website, so you can refer back to them and record a new one when you achieve it.

How to Run a Personal Record

After you’ve run a few races, you may find that it becomes more difficult to run a PR. So you’ll need to take your training to the next level. If you’ve been following a training schedule for new runners, you can now step up to one that’s more aggressive, like this 5K Advanced Training Schedule. Just make sure that you meet the training base level before you start the training.

Adding different challenges to your running routine is key to achieving new PRs. If you haven’t incorporated speed work or strength training into your training yet, start there.

Follow these rules for speed training and then choose a speed workout to do at least once a week. Aim to do one or two strength training workout each week. If you’re trying to PR in the marathon, try these tips for running a faster marathon.

Pick the Right Race

Choosing the right race can be a big factor in achieving a new PR. Many runners like to seek out fast courses for different distances. Some marathons, for instance, are known for being flat and fast. You’re most likely not going to run your best time on a hilly course .

Runners also try to plan races during ideal racing conditions, which would be dry and cool weather. Running a race in the middle of summer or the dead of winter is most likely not going to get you a Personal Record. If you’re hoping to PR in a specific race, do some research and find out what the typical weather is before you commit to it.

You’ll also want to pick a race that works for your schedule and preferences. If you have more time to train in the summer and you prefer training in the heat, then you may want to choose a fall race as your goal race.

As you aim to achieve new PRs, just make sure that you don’t go race crazy and start racing every weekend, or skipping regular rest days. Too much racing may lead to slower race times, overuse injuries, or burnout.

Strategies for Running a Faster Race

Running faster means working harder, and improvements obviously don’t happen overnight. But if you’re shooting for a Personal Record, you could shave some seconds or maybe even minutes off your finishing time with smart strategies that have little to do with your fitness level.

Whether you’re doing a 5K or a marathon, here are some tips to try during your next race:

Study the course. Get as much information about the course as you can, so you’ll know to pace properly or be prepared mentally for tough sections.

Don’t go out too fast. One of the biggest racing mistakes is going out too fast in the beginning of the race. The problem is that if you go out too fast, you’ll burn through your stored energy too quickly and your muscles will fatigue faster, leaving you feeling tired and depleted toward the end of your race.

To avoid going out too fast, run your first mile at a comfortable pace and check your time at the mile marker. If you’re ahead of your goal pace, slow down. Stick to your race plan, and keep reminding yourself that some runners passing you are starting way too fast. You’ll see them again on your way to the finish line.

Run the tangents. Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of “running the tangents” is to run the shortest distance possible by running straight from one curve to the next.

Check your form. Every mile or so, check your running form from head to toe, so you can prevent wasting energy as a result of bad form. Look ahead (not down), keep your shoulders relaxed, arms swinging back and forth (not side to side), and your hands gently clenched. Keep your hips under your shoulders and make sure your stride is short, with your feet close to the ground.

Don’t lose time at the start. Make sure you line up properly at the start, so you don’t spend time and energy weaving around crowds of slower runners or walkers. Get in the correct corral or pace group, so that you can start at the right pace from the get-go.

Have a smart strategy for the water stops. At the water stops, don’t stop at the first table — it’s always the most crowded. Go to a table towards the end and on the left-hand side, if there are tables on both sides of the street. (Most people are right-handed and naturally go to the tables on the right side.)

Avoid bathroom stops. Don’t waste time stopping at the port-a-potties. Follow tips on how to avoid runner’s trots. If you find yourself stopping to urinate during your races, you’re most likely drinking too much prior to your race. You should drink 16 to 24oz of (non-caffeinated) fluid 1 hour before your workout or race. Stop drinking after that, and keep emptying your bladder. To replace fluids while running, you should be drinking about 6 to 8 ounces of fluids every 20 minutes. If you hydrate properly like this, you shouldn’t have to stop to pee.

Don’t Keep Expecting a Personal Record

Once you’ve been running for a few years, you may find that your race times start to slow down. Sometimes slower times may be due changes in your training while, in other cases, it may be a result of the natural aging process.

But just because you may not be setting new PRs doesn’t mean that you should stop racing. There are plenty of other goals you can set for yourself, such as PR for your current age group or completing a distance that you’ve never done before. Here’s some advice on how to deal with slowing down as you get older.