How to Pace a Run
Have you ever started a race “running hot” or at too fast of a pace?
It’s a mistake many runners make.
When adrenaline kicks in, pace can be hard to control. That said, it is possible to remain consistent from start to finish – and we’re going to tell you how!
Don’t Start Too Fast
As we mentioned, one of the most common mistakes runners make is going out too fast in the early stages of a run or race.
It’s tempting to push yourself right from the start, but this can lead to burnout before you reach the finish line. Instead, aim to conserve your energy and build your pace gradually. This strategy helps you maintain control, avoid injury, and perform your best.
The Two Key Runs: Recovery and Tempo
To build strength and endurance, incorporating two types of runs into your training is essential.
- Recovery Runs: These should make up 80% of your training and are done at an easy, conversational pace. Recovery runs are crucial for preventing injury and allowing your body to adapt to the stresses of training. Think of these runs as “insurance” for your future performance.
- Tempo Runs: This is where you push yourself just beyond your comfort zone, but still maintain control. Tempo runs help condition your body to sustain a faster pace over longer distances, making them key for race preparation.
Know Your Pace
Learning to differentiate between your comfortable training pace and race pace is a skill that develops over time.
Your comfortable pace should feel easy and sustainable, while race pace requires more effort but shouldn’t leave you feeling depleted after just a few miles.
Stay Focused on Form, Especially When Fatigued
As the miles add up, fatigue can set in, and that’s when form becomes even more important.
Focus on driving forward and opening your stride as you start to tire. Keeping good form will not only help you maintain your pace but also prevent injury.
Are you a runner struggling with an injury?
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