But there are tricks to help you find your right pace. Andrew Kastor , elite running coach, shares a few secrets to help you run at a level that is right for you and will help you develop your running abilities. Talk to yourself or try to sing a few lines.
New runners should focus on the amount of time they spend running versus aiming for distance. Many runners, especially those who are new to the sport, wonder about what pace they should be running. Many training plans advise that beginning runners should complete workouts at an "easy" pace.
In fact, even experienced runners should spend some time training at an easy pace. But what is an easy pace? There is no clear definition of what "easy" means. What is easy for one runner might be challenging for another.
And what is easy for you on one day when you are well-rested and well-fed, might be difficult when you are tired and hungry. For these reasons, there is no strict pace number that is defined as easy. The simplest way to determine your easy pace is to run slowly enough so that you can carry on a conversation. During an easy run, you should be able to speak in complete sentences.
You should be able to answer a running buddy with more than just a "yes" or "no. An easy running pace is often described as a conversational pace, meaning that you are running at a speed that allows you to comfortably carry on a conversation without stopping every few words to gasp for air.
Running with a group or with a running buddy can be helpful in determining your easy pace. If you find yourself struggling to breathe while you talk with a running buddy, you've overextended yourself out of the easy zone into a moderate or difficult training zone. Most running groups have different pace groups. If you can't comfortably carry on a conversation with your group, find the group at a slightly slower pace and see how you feel.
If you can't find a pace group that allows you to run at an easy pace, you may need to find a different group or do easy runs on your own. Running with others who are slightly faster than you can be a healthy challenge, but not if it overtaxes your ability all the time.
You can alternate between intervals of running and walking, gradually increasing your run time and decreasing your walk time. Running at an easy or conversational pace provides several benefits for both novice and experienced runners. Easy running— also called base running— can provide these specific training adaptations. When you run at an easy pace, you can focus more intently on proper running form.
When you aren't distracted by the hard efforts of a tempo run or intervals, you have the mental and physical energy to address upper body posture, proper cadence, and lower body mechanics. By correcting any muscular imbalances—even making small changes to your stride or arm swing—you make yourself a more efficient runner. As a more efficient runner, you'll find it easier to increase your pace and avoid injury.
When you work at a lower intensity around 60 to 70 percent of your maximum heart rate your body burns a higher percentage of fat as fuel, according to research. As your intensity level increases, you burn a higher percentage of carbohydrates and a lower percentage of fat as fuel. However, this training benefit is often misunderstood.
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