First 60mins

[Gramp]

Looking for a bit of advice really. I completed my first 60 min run yesterday but I found I had trouble controlling pace. Anyone have any tips on how to run slower as I was going at very similar pace I run a 5k in my next goal is 10k but don’t think I would make it running at normal rate

[Hidden]

I think we'll all say the same thing here which is to slow down. There are a number of ways to do this too. You can run by heart rate if you have a watch that supports it or you can try 'jeffing' or indeed just running at a purposefully slower pace. This pace is one where you can talk and hold a conversation. It takes a little practice but ultimately it will get you going further and much more comfortably. Well done on your progress already 👏👏👏👏

[damienair Administrator]

Congratulations and your new badge, suits you. I have a Garmin GPS watch. I set it to monitor average pace which I then use to pace myself. But Hidden is bang on too. If you can run whilst comfortably holding a conversation then that is your long distance comfortable pace.

Damien

[Gramp]

I received a watch this week for birthday perhaps I need to set it up and learn to use it. Thanks for the advice gonna try and follow it and go for 10 k next week.

Sure I have it in me somewhere

[Beatlesforever Graduate10 in reply to Gramp]

That's a great idea, my watch helped me to run slowly. I try to keep my heart rate below a certain cut off eg 120-125 bpm on long runs, and it's worked. To begin with it felt really forced but you get used to it 🙂

[UnfitNoMore Graduate10]

Have fun with the new watch! After a few regular runs you’ll be able to see you heart rates and modify the defaults a little (though some watches do that automatically). I often set my watch to alert me if I’m above zone 3... some of my endurance runs have no set target, but I stop myself after 3 alerts that I’ve gone into zone 4... takes a little practice and going uphill I get a queue of snails behind me 🤣

[Grannyhugs Graduate10]

It does help to slow down for longer distances but often much easier said than done. I’m always amazed that my slow starts are never actually slow no matter how hard I try. Persevere though, even if you start fast you may be able to slow as you go through each run. Happy running 🤗

[Gramp in reply to Grannyhugs]

Thanks everybody for the advice going to get watch going. But think Grannyhugs hit the nail on the head I start to fast and have trouble slowing pace down. There more to this running lark than just moving your legs a bit faster than normal

[Grannyhugs Graduate10 in reply to Gramp]

For a number of runs in September I’ve used my Garmin watch to give me warnings when my heart rate goes over a particular value, I didn’t enjoy those runs but it did help me to slow down

[Dexy5 Graduate10]

I find that playing Chariots of Fire album on my long runs really helps to keep a good 10k pace. In fact if it pops up while I’m doing parkrun, I’ve got to skip tracks or I’ll never get a good time.

[MoliJ Graduate10]

Well done on your first 60 mins. I found running with someone helps to slow your pace down especially if you talk all the way. Not easy I know at the moment with COVID. I am a big fan of Jeffing too. I am convinced it aided my recovery post injury and I am planning on practicing it at least a couple of runs a month if not more. It helps slow your pace down. There is a run walk setting on your watch to help you.

[Gramp in reply to MoliJ]

Hi MoliJ

I will have a look for the run walk setting.

But what is Jeffing I have not heard of that. Think I best google that one

[MoliJ Graduate10 in reply to Gramp]

Jeffing is where you run for a time and then walk. I run for 60 seconds and then walk for 60 seconds. There is lots of information on the internet. Look up Jeff Galloway.

[nowster Graduate10 in reply to Gramp]

You might have seen my posts "Jeffing for recovery" over on C25K.

It's where you do short run/walk intervals, shorter even than the ones in W1R1 of C25K.

I'd already planned to do short intervals after my ankle/shin sprains, which the physio agreed with, but she recommended I started with 20/40, rather than the 30/30 I'd thought of doing.

[HeavyFoot Graduate10]

You can download free metronome apps which will give you the beat. When I use it, I set it at 165 beats per minute for runs of say 30 minutes. For 60 minutes’ run I would set at 150-155 bpm.

Towards the end of a very long run (10-15 miles) my legs settle to a knackered rate of 140 bpm!!