My ideal running pace?

Just began running for fitness or preparing for a marathon, finding your optimum running pace can be baffling. Our experts have compiled a list of simple and effective tips and trick to improve your running economy

The key when you first start exercising is to work hard enough that you’re boosting your fitness, strength, and endurance but not so fast that you get hurt. Doing too much too soon is the most common cause of injury.

Follow these tips:

Measure in minutes, not miles.

The first step is to focus on building overall fitness—and to make exercise a habit. The main health benefits, from lower risk of cardiovascular disease, diabetes, and hypertension, result from the time you consistently spend elevating your heart rate.

It doesn’t matter how many miles you cover while you’re out. Don’t worry about your pace or miles covered when you’re just starting out.

Keep it brisk.

Whether you are running or walking; your cadence should feel quick. You should be able to hold a conversation if you are walking or jogging. If you find yourself huffing and puffing, you’re going too fast.

That being said…Start slow.

One of the most common mistakes newer runners make is going out too fast.

No matter how far or how long you plan to run or walk, start out slowly to warm up and gradually raise your heart rate, this will make the workout feel easier sooner.

You want to go into the workout with the idea that you’ll finish strong.

If you finish feeling gassed, you’re going to be demoralized and it’s going to be that much more difficult to get out for your next workout.

Tune in to your body.

Once you hit a pace that feels comfortable, understand and grasp how your body feels. -How hard are you breathing? How quickly are your legs turning over? How do your leg muscles feel?

Practicing this methodology while on a run will assist you in getting a sense your comfortable pace feels like and will help you lock into it on every run much quicker and sooner.

Most importantly… Run relaxed.

When you first start out, it’s common to clench up muscles that aren’t involved in running, this can drain the strength you need for a good workout.

So when your feel like giving up, do a body scan and loosen all your unwanted muscles: Unknot your brow, unclench your jaw, and keep your hands relaxed (imagine holding a piece of paper between your thumb and pointer finger).Most importantly don’t forget to breathe deeply . You’ll be amazed at how much easier the workout feels, we aren’t kidding!

To get a running plan customised for you by our coaches…. click here

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