Reducing pace

How did you come to the understanding that your max HR is 178? And what length of run did that average HR of 159 come from? It is quite possible that your max HR is indeed about 20 beats higher than your calculated 220-age figure - mine is too. BUT - I would need to know how you came to that average before I could comment much further. It certainly sounds like you are running much too fast - probably at about your 5K race pace. eg I would expect somebody who ran a 5k race as fast as they can ( in other words a 5KPB) would run an average of 90% of their maxHR

Hi Bazza. Got data from my new toy (Garmin) last run data 30 min run 5.5km, 5.34 min/km, VO2 max 44.

To help you run at conversational pace, it helps to run with someone (preferably slower than you and run at their pace) and talk the whole time. As lovely as this is, it isn't always possible so what I do now ---- SING 🎶 out loud 🙊🙉. I don't sing the whole time, I usually wait until a favourite song comes on (and not while passing dog walkers on the path 😆) but if I'm questioning if I'm running too fast I see if I can get through a chorus. If not, slow it down. Learning to slow down is very hard. At first it feels like you're barely moving but once you master it, it makes running, especially for longer times and duration, so much more enjoyable. If you're not a singer, try to recite something out loud. If you can't say a few sentences, then you are still going too fast. Best of luck. Like everything else, it'll come with practice.

I have the same issue - I’m not as fast as you (can manage an average of 5:56 p/km over 5K) but seem unable to slow down as it feels unnatural and forced. I definitely couldn’t hold a conversation whilst running so something needs to chance if I’m going to manage longer distances!

I wonder what your cadence is? Running at around 5.30 m/km I'd expect to see a cadence of at least 180 spm, and I'm thinking maybe yours is slower - perhaps you have a long stride? Can you run past a few shop windows to watch yourself running slowly to get an idea of what you're doing?*

This article has a few useful ideas I think:

chirunning.com/blog/entry/s...

Not that there's anything particularly wrong with running that fast, but if you're thinking of running longer distances it's worth working on your slow-running form (this might also help prevent injury). And it's good for your overall fitness too

*I see now that you run in an underground car park - car windows?

I have been training for a HM over the past couple of months. In order to increase distance I have needed to slow down. Like you, I found this tough. I have been doing my training through basics which gives a guideline pace, and for the first mile or so I keep a very close watch of my pace on my phone. I force myself to slow down. It is hard at first, but after a mile or so I find I fall into the rhythm of the pace and it is easier to maintain. Be disciplined to begin with, it does pay off.

I'm 46, have been running since August and have exactly the same issues. I got a watch for my birthday on Saturday so I'm hoping that will help me slow down a bit. I can now run for 7.5 miles, but always at the same effort level (hard), but I tire really quickly when I try to slow down. I've tried so many times! I also joined a club and found they run faster than me, and I also am hoping my fitness level will catch up. I've started working on fartleks, but my watch tells me I'm not slowing down enough in between the sprints (like I didn't already know!!). I'm interested to follow this post, as I've not had chance to read any replies and I'm off to work now, but will check back later.

Thanks so much for posting, I know it's not only me that struggles with this. It's come at the right time as this is what I'm focusing on at the mo.

Oh my word. I’m a very recent C25k graduate. I had no idea I had to consider all this running science!!!! Just getting to 5k makes me happy. Looks like I’ve a lot still to learn but happy to take it on board with this forum’s fantastic support 😃

Thank you so much for posting on this issue, Lordi, and thank you to all the other responders, as it's something that interests me a lot too. It is NOT easy to slow down.

On one occasion I went for a very early morning run leaving the kids at home, something I don't like to do. I stayed close by but felt nervy and, since my eldest was awake, I spent almost the entire run talking to her on the phone. It was quite weird but definitely forced me to tackle my pace (not brilliantly, but it was a start). So the holding-a-conversation criterion seems to be a good one.

Do let us know how you get on with this, and keep sharing tips! I want to start training for an HM in September and I know I will have to get to grips with this if I want to extend my distance without injury.

Just a quick word about "running too fast". On rereading this post it stuck me that it might sound like a brag of sorts - but believe me it really is not! None of us " too fast" runners run very fast at all! We maybe just run far too fast for our own level of fitness, so we end up shattered, red-faced, wobbly legged, and probably in danger of bursting a blood vessel or worse.

I understand this totally. I had one speed too - ON. If I slowed down I felt like I wasn't doing the programme properly. My inner monster was telling me I had to run as fast as I could on every run.

Then I roped two people in to do the C25k programme - my slim but unfit 13 year old daughter and a work colleague who had returned after 12 months maternity leave. I have accompanied both and they run slower than me. Initially I felt like my run was a waste of time as I didn't end it hot, sweaty and exhausted. Then I realised I actually quite enjoyed it! As well as being a useful pace setter to my fellow runners, I felt like I could go on forever. This can only be a good thing for increasing distances every week.

So, find a friend to run with or use technology to pace you and you will get over that need to flog yourself every run. Keep us posted!

Looking more closely at my Garmin data, then for my last run it shows only 1% of time in Zone 1, 0% in Zone 2, 6% Zone 3, 56% Zone 4 and 37% Zone 5!

So solution is I should be running more slowly in Zone 3?

I've learn't to jog!

Well good news! I went for a deliberate slow run today after an enforced 6 day rest due to the lurgy/cold. I now have the benefit of my new Garmin235 watch to help with pace and heartrate zone warnings so I set those up to warn me at 6 min/km and 7 min/km, as well as if I stray into heartrate zone 5 at any time. Maybe it was because this was a post- illness "let's see how it goes" or " just a test run" this "doesn't count/it's not an official run" but I managed to dial the pace right back to what felt like running on the spot but leaning forwards a bit!

I ran inside (the nuke bunker/ Batcave) as it's 13 degrees down there and minus lots outside.

I was in heartrate zone 2 for 34:09, zone 3 for 29:20 and didn't stray even into zone 4! Km times were 6.06, 6:39, 6:12, 6:28, 6:17, 6:26, 6:27, 6:30, 6:18, 7:03...and yes you spotted it, I felt so good, not breathing hard at all, very low heart rate and not sweating much at all, that I just carried on running right up to 10km! I know I must be a bit if a looney but I felt so good with no issues, solid legs, and it was great to get running again after being sick, all good.

Distance: 10.01 km, 1 hour 4:30, pace 6:27, 516 calories. hr 131 ave, 156 max, cadence 158. Didn't have gps just the Garmin accelerometer/treadmill "indoor" mode.

I haven't even graduated from c25k yet as that was run W9R2 so one run left to do on c25k. I will treat this also as my b210k W1 long run.

It's interesting that the calorie burn is almost the same as with my normal 30 min 5:25 min/km "runs" approx 5.5-6 km.

The take-away from this for those wanting to "run slower"/ within our current fitness is I guess to get a good running watch that can set alerts and give you the hr data you need to run at a low exertion level. Maybe just the evidence from my run that just slowing down by 1-1.5 min/km can put you way down into heart rate zone 2/3 and will mean you can run all day (subject to those legs being strong enough). And with the illness episode, maybe treat the "slow run experiment" session as an unofficial/let's see how it goes kindda run.

strava.com/activities/13529...