Professional marathon runner’s do not run with all out 100% speed, rather they run around 85% of their max speed, to run their fastest overall.

Here is what happens, If they go all out 100% speed from the beginning: they start strong but, they run out of energy in the middle of race. But, it wasn’t common knowledge at all.

Running legend & 9 times Olympic gold medalist Carl Lewis- was known to be a very slow starter in the race. He would begin his run at the back of the pack, yet he’d often end up finishing first. He wasn’t running at all out speed. He was going at 85% of his max speed.
In the sprinting world, Lewis’s style became known as the 85% rule.

But, why does this rule work for marathon?
It is because , by not giving your maximum effort- you free up your awareness, the task usually feels easy & effortless. and you can sustainably keep this effort for a much longer period. By compromising some 15% intensity, you get a much bigger runway.

In marathon, and in many cases in life- it matters less how you start something, rather what matters is can you outlast everyone else. The more you try to force something , the less optimal it becomes. I have found, this 85% rule in various aspect of my life. Let me give a few example:

In weight-lifting, it means not going to absolute failure when lifting weights. But, rather keeping 1 repetition in reserve. This ensures your form is not breaking down & you are much less prone to injury. The sessions are less draining. This results in more enjoyable sessions and in the long run results in more muscle and strength.

In diet it means : Instead of trying to be perfect , aim to get 85% of your food choices right. In the remaining 15% You can have any food of your choice.

This takes the pressure off of you and gets you away from an “all or nothing” mindset.
Adherence to diet becomes very easy in long term to stick to.

In relationship it means, you give a lot of time, effort & love to your loved one- but, you still find some time for yourself- and do the things that you love. You can not pour from an empty mug.

I have learnt the hard way that you do not need 100% intensity for most things. Dialing back the intensity works very effectively for getting long term results.

Slow is smooth.

Smooth is fast