Latest news with #pace
Yahoo
5 days ago
- Health
- Yahoo
Feeling Aimless When You Run? Here's How to Figure Out Your Pace for More Focused Miles.
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. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
18-05-2025
- Politics
- Yahoo
Italian prime minister praises Pope Leo XIV's offer to host Ukraine-Russia peace talks
Italian Prime Minister Giorgia Meloni expressed gratitude to Pope Leo XIV for proposing the Vatican as a venue for peace negotiations between Ukraine and Russia to address Russia's war of aggression against Ukraine. Source: ANSA, as reported by European Pravda Details: Meloni emphasised the need for a process that ensures a just and lasting peace, while taking into account essential security guarantees for Ukraine, the nation under attack. "We must continue insisting on this, and from this vantage point, let me thank His Holiness Pope Leo XIV for his remarks, in which he also suggested that any future peace talks should take place in the Holy See," she continued. Background: The new Pope Leo XIV proposed the Vatican as a platform for negotiations between Ukraine and Russia after it became clear that the talks in Istanbul would not lead to the desired result. US Secretary of State Marco Rubio described the Pope's proposal as "very generous". Support Ukrainska Pravda on Patreon!
The Independent
11-05-2025
- Politics
- The Independent
‘No more war,' Pope Leo pleads to world in first Sunday address at the Vatican
Pope Leo XIV has appealed to world leaders to pursue peace, and not war, in his first Sunday address to crowds in St. Peter's Square. The new pope, formally cardinal Robert Prevost, called for an "authentic and lasting peace" in Ukraine, a ceasefire in Gaza, and the release of all Israeli hostages. The Chicago-born pontiff also welcomed fragile ceasefire agreement signed by India and Pakistan on Saturday. "No more war," the pope said, delivering his speech in Italian. Wearing a simple white cassock of the papacy and his silver pectoral cross, he repeated a frequent call of the late Pope Francis and noted the recent 80th anniversary of the end of World War Two. Pope Leo said today's world was living through "the dramatic scenario of a Third World War being fought piecemeal", again repeating a phrase coined by his predecessor. Nearly 100,000 people gathered in St. Peter's Square and on the Via della Conciliazione leading to the Vatican to hear the new pontiff's first Sunday address. They broke into applause at the call for peace on what was a joyous occasion despite his solemn message. It was the first time that Leo had returned to the loggia since he first appeared to the world on Thursday evening following his election as pope, the first from the United States. The new pope said he carried in his heart the "suffering of the beloved people of Ukraine', and he appealed for negotiations to reach an "authentic, just and lasting peace". Leo also said he was "profoundly saddened" by the war in Gaza, calling for an immediate ceasefire, humanitarian aid and the release of the remaining hostages held by the Hamas militant group in the besieged strip. He added, however: "There are so many other conflicts in the world." Leo also noted that Sunday was Mother's Day in many countries and wished all mothers, 'including those in heaven', a Happy Mother's Day. The crowd, filled with marching bands in town for a special Jubilee weekend, erupted in cheers and music as the bells of St. Peter's Basilica tolled. On Saturday evening, the pope made his first trip outside the Vatican to visit a Catholic shrine and pay respects at the tomb of his predecessor Francis. At the end of the visit there, the pope told those in the shrine that he wanted to come to pray for guidance in the first days of his papacy, according to a Vatican statement. The 69-year-old Chicago-born missionary was elected 267th pope on Thursday following the death of Francis on 21 April.
Yahoo
11-05-2025
- Politics
- Yahoo
‘Never again war!' Pope Leo calls for peace in Ukraine and Gaza in first Vatican address since his election
Pope Leo XIV stepped out onto the balcony of St. Peter's Basilica to thunderous applause and an electric atmosphere, to deliver his first Sunday blessing and an address calling for peace in Ukraine and Gaza. The last time he stood on the same velvet-draped ledge, the fragrant scent of white smoke was still hanging in the air and looks of shock permeated the crowd. Just days ago, the election of a US-born pope seemed almost impossible. But those gathered in St. Peter's Square on Sunday knew exactly what to expect – a pontiff who was born in Chicago, shaped in Peru and well-experienced in Vatican leadership. 'Let us take up the invitation that Pope Francis left us in his Message for today: the invitation to welcome and accompany young people,' Leo said Sunday from the balcony, speaking in fluent Italian. 'And let us ask our heavenly Father to assist us in living in service to one another.' 'In today's dramatic scenario of a third world war being fought piecemeal, as Pope Francis said, I too turn to the world's leaders with an ever timely appeal: never again war!,' he said. Pope Leo called for an 'authentic and lasting peace' in Ukraine, as well as a ceasefire in Gaza and the release of hostages. He also called for humanitarian aid to be provided 'to the exhausted population' in Gaza. 'I welcomed the announcement of the ceasefire between India and Pakistan and I hope that through negotiations we can reach a lasting agreement,' he added. He told the crowd he was there to deliver a 'message of peace' and led the faithful in the Regina Caeli ('Queen of Heaven') prayer for the first time, surprising those gathered by singing the prayer. The prayer is one of four Marian antiphons, or prayers to the Virgin Mary, which is said throughout the Easter season. The city of Rome said 150,000 people were expected to gather in St. Peter's Square for the prayer and significant law enforcement resources are deployed, but an official estimate of the crowd has yet to be announced. The square was booming with music ahead of Leo's address, as hundreds of musicians from around the world marched into St. Peter's Square for a Jubilee of Bands, playing classic songs from their home countries and even pop songs like Village People's 1978 hit 'YMCA.' As he finished his address, loud shouts of 'viva il papa,' or 'long live the pope,' were heard among the tens of thousands of people. Flags from across the globe, including the United States, Mexico, Brazil and Spain, dotted the crowd. Pope Leo is indicated on Saturday that his papacy will follow closely in the footsteps of the late Pope Francis, setting out a vision for a church led be a missionary focus, courageous dialogue with the contemporary world and 'loving care for the least and the rejected.' Leo is expected to lean in a more progressive way on social issues like migration and poverty but fall more in line with moderates on moral issues of Catholic doctrine. In his first meeting with cardinals on Saturday, the new pontiff said that he chose his papal name to continue down the path of Pope Leo XIII, who addressed 'the social question in the context of the first great industrial revolution.' Leo XIII, who was pope from 1878 to 1903, had a strong emphasis on workers' rights and Catholic social doctrine. Leo XIV also used his first weekend as pontiff to visit the Basilica di Santa Maria Maggiore, where he prayed at the tomb of Francis. He also traveled to an Augustinian sanctuary just outside Rome, the Madonna del Buon Consiglio (Mother of Good Counsel), in Genazzano, Italy. Leo is the first pontiff from the Augustinian order, which places an emphasis on service work and building community. He spent more than a decade leading the Augustinians as the prior general, giving him experience of heading an order spread across the world. Even larger crowds are expected to fill St. Peter's Square during Pope Leo's installation Mass, which will take place on Sunday, May 18. CNN's Sharon Braithwaite and Christopher Lamb contributed to this report.
