Daily health tips for the happier Life
Home 6 Running Paces That Will Get You Through a Marathon | by Sean McBride | May, 2021

6 Running Paces That Will Get You Through a Marathon | by Sean McBride | May, 2021

by admin

Progressing through these paces from slowest to fastest is an effective way of learning to run as a beginner

Berlin Marathon medal with the ribbon, depicting the colors of the German flag, sitting across the top of the Berlin Marathon Finisher’s Certificate
Berlin Marathon 1897 medal and certificate. Image by Sean McBride

It may sound like slacking or cheating to some runners but walking, in my opinion, is most definitely a valid pace within a run.

This simply refers to regular and alternating periods of walking followed by running. You can count steps to achieve this — 100 steps each pace as suggested here — but there is no need to count them. You can run to short times such as a minute at each pace if you have a sports watch or even count lamp posts on a road race.

Once you are feeling quite comfortable running for short periods of time without stopping, the next progression is to start running towards landmarks you can see or are familiar with along the route.

This is perhaps the most familiar target pace for anyone who has taken part in a run. That said, it is also the hardest pace to achieve and probably the least common of all the paces. Here, runners simply try to maintain exactly the same running pace regardless of terrain or distance covered.

Speedmarching, walking up the hills and running down them, was a pace we often used in the army when trying to cover a distance carrying equipment. We were required to maintain at least 15-minute miles over eight miles to pass what was then called the Combat Fitness Test (CFT). I personally found this was a great pace to adopt in longer runs.

For the fitter runners among us who can keep running for long periods of time, a faster adaptation of the speed march is to keep running but vary the length of your stride with the terrain. Run maintaining short strides while climbing hills and open up to longer strides when descending.

As a Jogscotland jog leader, I started a group of new and less than confident runners into these paces in January 2008. We only did one full walk and were soon into alternating walking and running regularly. Somewhere late in February, I remember the elation when some of the group managed to run their first full mile without stopping.

Source link

Leave a Comment