Pace Judgement

ASICS Running Clinics Pro Team Running Coach, Bud Baldaro, gives us his advice on pace judgement:

Even if we class as ourselves as just “fun runners” and not serious or “proper” runners inevitably we are keen to improve our times or pace of running.

One of the keys is getting the pace just right.

Listen to your body carefully and respond accordingly.

Place the stress on running in a relaxed rhythmical manner.

Avoid trying too hard it means you often run slower and in a strained way.

When you are just starting out you should be able to run at a conversational pace and for the first timer there is no disgrace in mixing walking/ jogging and running.

As you progress you will almost certainly want to start pushing on the pace and getting out of your personal comfort zone. To do this, try the following:

• Measure some distances - you don’t have to use a running track if the thought of it is intimidating - try 1 mile, 800m, 400m, etc, in your local park or even along the road e.g. measuring using several lamp posts etc.
• From this you can learn both your pace that you are running at currently and also devise forms of patient progression.
• Allow such progression to be controlled and gradual but keep revising target times as you become fitter.
• Above all make it fun even if it becomes more demanding.

As ever - run smart.