The Importance of Pacing on Your Runs

If you are just starting to run, you might find it difficult to control your pace and find the “sweet spot” where your pace feels comfortable. Even as a seasoned runner, you may still start out too fast in races or workouts only to crash and burn before the finish line. Learning to pace yourself properly is a cornerstone of distance running, but it takes practice. Lots and lots of practice. 

Consistent pacing translates to sustainability, which is why pacing is such an important skill to learn. When we talk about sustainability in endurance sports, we are talking about how efficiently you can train your body to utilize oxygen. The longer you want to run, the more consistent pacing will benefit you. Your breath is the best indicator of effort or exertion. In order to run at a consistent, sustainable pace for a long period of time, you need to pay attention to your breathing to keep it under control. Your breathing rate will give you an accurate indication of heart rate, and, for most workouts, your heart rate should be lower than 80 percent of maximum.

The easiest way to figure out your effort level is by using the “talk test.” If you can carry on a conversation with your running partner and can comfortably tell a story without feeling short of breath, you are right around 60 percent of maximum effort. This is what many runners call their "easy pace." For some runners, this may be closer to a run/walk pace. Learn more about the run/walk method here.