How to find your perfect running pace

Everyone has their own measure of endurance when it comes to running. On the track, you might see two runners of the same age running at different paces. Why? Because running at your specific pace can do wonders for your body.

It’s simple. Running should make you feel comfortable, not fatigued, exhausted, and aching. This is achieved when you know the most suited running pace that you can handle.

Therefore, it is vital to figure out your perfect running pace and give it a go every day to become better and faster. Here’s how to do it:

Unlocking your true pace with one special mile

It is essential to perform a warm-up before getting into heavy exercises. Hence, your first step should involve taking a warm-up lap. Once done, walk for at least 4 minutes.

Now that you’re warmed up, buckle up and do at least 4 laps that make one mile. Let’s call this the special mile because you’ll be pushing yourself in this one. Run slightly faster than you normally do and don’t forget to time yourself.

Also, make sure that you choose a smooth track that doesn’t have any obstacles so that the measurements are accurate.

Once you have completed the laps, note the top speed and use it as a benchmark. Keep running on this pace for a week and then again push yourself a bit further next week, to see if you can work with more pace.

This one mile of faster learning will not only help you identify your pace but increase your stamina too.

Slow and steady

Running is not only about going fast, it’s about coming slowly too. When you have completed your special mile at a faster pace, slow down. Decrease your speed for 2 to 3 minutes so that you can catch your breath. Doing this will get you comfortable again and give you the strength to push yourself further.

Setting up realistic pace goals

By now, you must have gone the hang of your speed and are most probably comfortable with it. This is the stage where you mark your pacing goals.

The special mile that you have been running must have increased your stamina and your pace too. Therefore, you need to aim bigger. Add 35 seconds of additional time to your special mile. This will help you determine the right pace for a 5K race.

Furthermore, take your mile time and multiply it with 1.15 to determine your potential pace for a 10K race and by 1.3 to know your potential for running a marathon.