#83 - Stay On Pace (How To Pace Yourself When Running)
In this week’s post, we will break down a quote from renowned University of Oregon coach, Bill Bowerman. Coach Bowerman stated; “It’s better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.”
99.9% is a large number. How can you and I be in that .1% of those that pace themselves during a run? What is pacing and why is it important?
To hear me explain this, press play on this week’s podcast.
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Have you ever started a race or practice and in the last stretch had nothing left in the tank to finish strong? Have you ever started out feeling like you can take on the world, and in mile 3 of a 5k, get passed by a 60-year-old runner with knee braces on both knees, with nothing you could do about it?
Well, my friend, you need to learn how to pace yourself. The 60-year-olds with their experience over time understand the importance of pacing. It brings such joy on their faces when they pass the younger ones who took off way too fast. Let’s dive into 5 things that we can do in order not to allow this to happen in our next 5k event.
Practice Makes Perfect:
Interval repeats in practice will help you with your pacing. Going to a track and doing 400-meter repeats are a great way to build strength in your running. Understand where you are now and where you want to be. Example: If you are a 10 minute per mile runner, you need to run the 400 in 2 minutes and 30 seconds. Oftentimes a person may be able to hold that pace for the first mile or two and start to falter in mile 3. Here is how to overcome that: Take a few weeks and practice 400-meter repeats x 4 with a 30-second rest between sets. Then go out and run a mile straight to see your improvement. Go out with patience, building up to a strong finish on the last lap. Next; Bump your intervals up to 6-8 sets for a few weeks. This time take a 2 mile run straight to see your improvement. Follow this up with a few weeks of 10-12 sets of 400 repeats. That’s right…. 2.5 - 3miles worth of repeats. Finally, do a 3-mile run to see your improvement. Those that run a 10-minute mile may notice in this practice that they can run the 3 miles in under 30 minutes! That will be exciting for you, because you may have been going for that sub 30 minute 5k for a while. (These principles apply to everyone no matter what your time is for the mile. Also, those that practice run, walk, run can follow this strategy as well. Run, walk, run has been proven to help millions with their pacing in race events. For those that run a 10 min mile would run, walk @ 90/30 (9 min per mile runner @ 2/30) 8 min per mile runner @ 4/30)
2. Let Go Of Expectations:
Now that you have been in the lab putting in the work in practice and you are extremely excited to grab your personal best, not so fast. We want you to let go of expectations. Expectations are what gets us into so much trouble early on in a race. As with the quote mentioned above: “It’s better to run too slow at the start than too fast and get into oxygen debt.” This is the perfect opportunity to remind yourself of this important tip. It is the expectations that have us so wired before an event that has us going for gold as soon as the gun pops off. Fight against this and pace yourself from the start. Be that Olympic sprinter who comes from behind and starts passing others down the stretch.
3. Don’t Compare Yourself:
For some runners, at the start of an event, they may look around and already determine who is not beating them on this day. While other runners may not feel as confident and start to judge themselves based on others around them. If you run with a running group, you may feel bad about yourself as you may not be as fast as other members of the group. Remember point #3 here. Don’t compare yourself to anyone. You are amazing just the way you are and they cannot be you either. There are times when I’m out training and can be in the middle of a 12-mile run and someone passes me like I’m standing still. I remind myself; “They may have just gotten started and are fresh. Don’t Compare.” During the race, continue to try not to compare yourself to others. At the beginning of a race, you may be inclined to pick out a person from within the crowd to focus on staying with. Try to trust your training and not focus on one particular person. The person you decided to focus on may start to gradually increase their pace and you not aware of it can experience burnout.
4. Check Your Breath:
The way that you combat taking off too fast or trying to hang with the girl running with the fanny pack, is to check your breath. Ask yourself: “How’s my breathing?” Let’s be honest here, if you ask yourself this question, you may already be doing fantastic. If you were struggling, you would know for sure how your breathing is doing…...terrible. Bringing mindfulness to your breaths will truly go a long way in pacing throughout the run. Those that practice run, walk, run have built-in breaks to help bring breathing and pace back under control. You can also ask yourself; Is this how my breathing felt in practice? If it is mile 2 and the girl with the fanny pack is taking off and you notice that it’s hard to keep your breath under control, then you need to let her go by slowing down a touch. Focus on your breaths.
5. Tune Into Your Body:
Being in tune with your body will help you out in a major way. People that train with a heart-rate monitor understand how important pacing is to their racing experience. They use the monitor as a way to make sure they are not peaking too early in the race. After some time a person may not need the monitor any longer because they can tell where their heart-rate is within a few beats. That’s being in tune with your body. Here is another way to think about tuning in. When you get into the car, what station are you putting on? What are you tuning into? Don’t start the race on classic rock, hip-hop, or classic MJ if you know that music will have your heartbeat pumping from the start. Instead, put on something mellow. I’m not suggesting smooth jazz or anything unless that of course will keep you calm. Mile 1 (Smooth Jazz) Mile 2. (Pop) In mile 3 if you trained properly, you can put on your hits and go….save your favorite song for the last half a mile. I do not run with music, and if you don’t either, the principles still apply.
Alright friends, I gave you my top five tips for staying on pace for that next race.
Practice Makes Perfect
Let Go Of Expectation
Don’t Compare Yourself
Check Your Breath
Tune Into Your Body
I would love to hear how you used these tips. Let me know if this article helped you run your best race. coachtadris@gmail.com
Listen, your best race doesn’t have to be your personal best time. It could very well mean that you completed the race feeling smooth and in control the whole way. Remember practice makes perfect so it may take a few races to adjust. Don’t forget this most important tip: Keep Calm And Run To The Best You!
-Coach Tadris
The Week That Was:
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TRANSFORMATION TUESDAY:
MEET MARIE GEARY:
50LBS GONE!
We can’t get enough of sharing her story. Every week her story keeps growing. During my cooldown walk, I couldn’t help but think of Marie Geary, our 2020 Best Transformation.
In the back half of 2020 this amazing lady decided to try my INTERMITTENT FASTING protocol.
Marie also during our weekly HEALTH CONNECTION CALLS, made a decision to go on a NO CANDY STREAK!
Adding these additional steps to her daily walking streak transformed everything for her.
The Result? Marie lost 50lbs in 5 months!!! Walking, No Candy, Intermittent Fasting and Support For The Win! I found this picture of Marie from 2018 and had to share it with her and this is what she returned to me. Thank you dear!
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Remember, we are just one run or walk away……
So Keep Calm And Run To The Best You My Friends!
-Coach Tadris
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