How to Find Your Running Pace: Tips for Beginners
Picture this: You start your run. You are feeling strong as your feet hit the ground with every step. But within a few minutes your heart is pounding and you’re completely out of breath. Does this sound familiar?
The most difficult lesson that any new runner had to learn is how to pace themselves during a run. In this article I will take you through some of the basics to help you find a consistent running pace.
What is Pace?
Pace is another way to describe your speed while running. It is the number of minutes it takes to complete a kilometer or a mile, for example 6:30 min/km or 10:30 min/mile.
Your average pace is the average over the entire distance of your run, regardless of whether you varied your pace from the beginning of the run to the end. Your split pace is your pace over specific distances, usually 1 km or 1 mile increments. This lets you see if you had a consistent pace throughout your run.
Where to Start?
Now that we have defined pace, I am going to tell you to ignore those numbers — At least for now! As a beginner, your goal is to run a more consistent pace from the start of your run until the end, without feeling winded a few minutes in. To get there we need to spend a bit of time finding that sweet spot for your steady but easy pace. Since every runner’s easy pace is different, what we need to consider is how a run feels.
Focus on Breath: Conversational Pace
An easy pace is often referred to as a conversational pace, meaning that you should be running slowly enough so that you can carry on a conversation. On these runs, you should be able to speak in complete sentences without feeling like you are gasping for air between every word.
For some new runners, a conversational pace may mean doing a combination of running and walking. You can alternate between intervals of running and walking, gradually increasing your run time and decreasing your walk time.
The point is that you should feel comfortable on these runs. If you are out of breath and feel like you are going too hard, you probably are.
Focus on Heart Rate
While some people do well with concentrating on their breathing, others just function better when they have a number to look at. For new runners who are still trying to find a consistent and comfortable pace, using a heart rate monitor can be a great way to keep your intensity in check.
The concept of Heart Rate Training is that there are different HR Zones to target depending on your workout. These zones expressed as a percentage of your max heart rate. According to the American Heart Association, a good target for beginners is between 50 and 70% of maximum heart rate (source).
Your maximum heart rate can be estimated using a simple calculation: 220 minus your age in years.
For example, I am 33 years old. 220-33=187, which means that my theoretical max heart rate is 187. 50 to 70% of this max would mean that I want to target a heart rate of 94 to 131 bpm during an easy run.
There are two things to keep in mind if you are using your heart rate to gauge intensity:
First, your heart rate will increase during your run as you get more tired
Second, heart rate monitors are not always accurate
That said, monitoring your heart rate while also focusing on your breathing is a great way to keep your intensity in check.
Slow is Good!
I want to make sure that you do not feel discouraged about running slowly. Slow is not bad, just like fast is not necessarily good. Every training program has room for both types of runs. Slow, controlled runs are an integral part of building up fitness and avoiding injury. Many elite athletes run 80% of their runs at a slow, easy pace. There is no need to push yourself to your maximum effort every workout. Just enjoy the run!
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