Feeling Aimless When You Run? Here's How to Figure Out Your Pace for More Focused Miles.

Yahoo

13 hours ago

LOTS OF NEW runners think of their pace as a badge of honor and a gauge of progress: the faster, the better. But if you're constantly chasing speed with no strategy, you could be selling yourself short and limiting your ability to achieve long term goals.
Your running pace is a tool, whether you're chasing a personal best race time or just trying to stay injury-free and enjoy your time on the road. Varying how fast you're running throughout a week of training will help you get the most out of every mile—after all, not all runs should feel the same.
Even the fastest athletes dial-in different speeds depending on what they want to do during their workouts. By dialing in the right pace to match your goal for each session, you'll be able to train more efficiently, recover better, and actually get faster.
Most of your mileage (yes, even if you're training for a marathon or even faster distance races) should actually be at what's called an easy pace. 'Easy—or conversational pace—is best described as running at a speed where you are in total control of your breathing, where you can be moving and still carry on a conversation with a running partner,' explains Doug Guthrie, founder of GU3 Training, a USATF-certified running coach.
A simple way to lock into an easy pace is to stop thinking about the numbers on your watch and start thinking about your rate of perceived exertion (RPE)—a subjective scale from 1 to 10 that ranks how hard you feel like you're working at any given moment. Easy pace should fall at about a three to five effort level out of 10—'a speed where you are in total control of your breathing, where you can be moving and still carry on a conversation with your running partner,' says Guthrie. That effort might translate to different speeds day to day depending on any number of factors, from how hot and humid it is outside to whether you fueled properly pre-run to what you did the night before and how well you slept.
Keeping the bulk of your running easy is important because, according to Guthrie, these easy pace runs help build up your aerobic base. "Think of your aerobic base as the foundation of a building," he advises. "The better the foundation you develop, the more load you can start to add on later as your fitness develops." By keeping the effort easy enough on these runs, you're never overtaxing your body to a point where you need extra recovery. In fact, these types of sessions can actually act as a form of active recovery, keeping your blood flowing and loosening up your muscles in between harder efforts.
FYI: If you're distance training, your long run pace should be pretty close to your easy pace—but the experts say it's okay if that long run pace even slower, because the intensity increases as the miles click by. 'Long run pace should feel like you could do this all day,' says Olympic runner Jeff Galloway, founder of the Run-Walk-Run Method and Runningman Festival coach. 'You should be able to have long conversations, sing along with your music, and never really get out of breath.'
Once you've nailed your easy pace, you can build around it. Many training plans—even for beginners—reference 5K, 10K, tempo, half marathon, and marathon pace in workouts. It can be confusing if you're never toed the start line of a race, but runners of all levels can figure out their race paces and incorporate them into training.
A simple place to start? The mile. 'A timed mile run at a hard pace—walk breaks during the mile are okay—gives us a ton of information,' says Galloway. 'If you've never run a hard mile before, take the first half at a 'hurried conversational' pace. Then for the second half of the mile, progressively get faster until you finish feeling as if you couldn't have run at that pace for more than a few more seconds.'
Galloway calls that test the Magic Mile. From there you can do some math to figure out different paces:
Add 33 seconds to get your target 5k pace
Multiply by 1.15 to get your target 10k pace
Multiply by 1.2 to get your target half marathon pace
Multiply by 1.3 to get your target marathon pace
If you don't want to do that math yourself, Galloway created a calculator that allows you to plug in your mile time and quickly calculate all your other race paces, including a suggested easy pace.
These suggested paces also correspond to different effort levels on that RPE scale. If easy pace tops out at a 5 out of 10, Galloway says marathon pace would be a 6 or 7 out of 10 (about two minutes faster), half marathon pace would be a 7 to 8 out of 10 (about three minutes faster), 10K pace would be an 8 out of 10 (about a minute slower than 5K pace), and 5K pace would be an 8 or 9 out of 10 (about 30 seconds slower than an all-out mile).
You can also use heart rate as a metric. First, estimate your maximum heart rate (MHR) by subtracting your age from 220. "Your heart rate on easy runs should be between 60 percent and 70 percent of your max," says Galloway. From there, the percentages increase: 70 to 75 percent of your max for marathon pace, 75 to 80 percent for half marathon pace, 80 to 85 percent for 10K pace, and 85 to 90 percent for 5K pace, he explains.
Just keep in mind that these will all be estimates. Running watches aren't perfect when it comes to monitoring heart rate (chest straps tend to be more accurate)—so it's still important to listen to your body to gauge effort. "Technology can still fail us now and then, so following the old school 'huffing and puffing' rule is really useful,' says Galloway. 'Breathing rate is your natural heart rate monitor."
Essentially, as the distance gets shorter and the pace ramps up, your effort will increase. You'll go from being able to have a full conversation to the point where you can get a few words out between breaths to only being able to speak one to two words as you huff and puff (insert expletive about how tough the workout is here). Get familiar with what those effort levels feel like, and you'll know when to push and when to chill without checking your wrist every 30 seconds.
Running at the same pace day in and day out might feel comfortable—but eventually, you're going to hit a performance plateau or just get sick of the same old workout. 'Choosing specific paces for specific runs helps runners target race goals, improve fitness, and avoid injury,' says Galloway.
Mixing up your pace helps target different energy systems in your body too, which is essential for developing well-rounded fitness. 'Easy runs build your aerobic system and endurance,' says Gurthrie. This kind of low-intensity, steady state running also uses fat for fuel, he adds, improving fat metabolism alongside cardiovascular gains and boosting your muscles' ability to use oxygen. Because this type of running is less taxing on the body, easy runs allow you to accumulate volume safely, which is one of the most important factors in endurance training.
When you speed up, you'll switch to different fuel sources. "Higher intensity running requires that your body tap into glucose as fuel, which produces lactate," says Guthrie. That burning feeling in your muscles when you're working at an RPE of 7 or higher? That's lactate build-up. "Training at this intensity teaches your body to effectively buffer that lactate so you can run at the higher intensities for longer periods of time." Whether you're going fast or slow, there are different benefits for your body.
Each pace has a purpose, and only running fast or slow (or more likely, somewhere in the middle) can leave gaps in your training. But there's more than just the physical benefits to consider. Changing up your pace and the types of workouts you take on will help to keep your runs interesting. You'll teach yourself how to tune into your body's effort, and allow yourself to rely less on external tools like watches. Ultimately, figuring out your pace builds resilience and speed—which will help you in the long run, no matter your goals.
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