Any suggestions to control pace?

[Sybilw]

First - background. Started running in April 2018 with no previous history of running. Got to 10k with regular running until I just stopped last December. No reason. Getting back to it and currently jeffing - 4min/1min give or take. As you can see I start off too keen but don’t seem to have any concept of pace when I’m out there (despite a Garmin!). Happy enough with progress as Garmin thinks I’m in my 30s! 🤷‍♀️ Hoped it would be better today tbf but it was hotter than it looked!

[nowster Graduate10]

I have a habit of starting off too quickly, too. I suspect most people have.

You start off with a lot of energy, then as you continue that initial burst disappears.

The usual tip is to take shorter steps.

I'll often start a short run much faster than I will a longer run. There's something about knowing you've got to continue running for an hour or more that subconsciously forces you to slow down.

[Sybilw Graduate10 in reply to nowster]

Thanks I’ll try shorter steps. I looked at my last 10k though and it was almost exactly twice as long as my 5ks. Time I mean - not distance!! 🤣 Maybe I’m just a plodder. Not sure I’ve ever had negative splits on any distance. A work in progress. Good to have an aim in mind.

[nowster Graduate10 in reply to Sybilw]

I can only ever get negative splits on short runs. On longer ones it's an "ebb and flow" according to the terrain and how I'm feeling at the time.

[Sybilw Graduate10]

Absolutely. I’m allergic to inclines!!

[nowster Graduate10 in reply to Sybilw]

I had to add some hills into my routines. I'm not great on them but have improved over the last six months or so. Often on a short run the short climbs are actually faster than the bits either side.

[Instructor57 Graduate10]

There are a couple of things that may help you reduce your pace .One might be to reduce your stride length and increase your cadence .

The other of course would be to ensure you are running at a conversational pace !

I tend to use both these methods especially if I'm going out on a longer run

[Sybilw Graduate10]

Thank you. My cadence was 152-173. What would you suggest? I always run alone but doubt the conversation but - and yes I know it’s recommended but still haven’t cracked it!

[Instructor57 Graduate10 in reply to Sybilw]

Optimal cadence is generally considered to be somewhere around 180 strides per minute. "170 and higher is ideal, but 'ideal' is slightly different for each person," I also run alone but still talk to myself to check I'm at a conversational pace 😁

[Lablove 60minGraduate in reply to Instructor57]

How do you measure your cadence? I have apple health and Strava.

[Sybilw Graduate10 in reply to Lablove]

I have a Garmin and it’s one of the statistics recorded on each run. It assumes a certain stride length although you can measure your own to make it more accurate. I don’t use the ones you mention so not sure if it’s something you can find there. Sorry I’m not more help

[Instructor57 Graduate10 in reply to Lablove]

It's a recorded parameter on Garmin and then uploaded to Strava and I would imagine most other running watches would measure it .You could of course use a simple metronome app

[Lablove 60minGraduate in reply to Instructor57]

Thanks, I’ll have a look. If I were to use a metronome what would the setting be?

[Instructor57 Graduate10 in reply to Lablove]

Set at whatever cadence you require

[Sybilw Graduate10]

Thank you for the help. Seems my cadence might be quite close considering I was jeffing! Just need to check my breathing. Heart rate was 90% zone 4 so maybe should reduce that too! Despite all that if felt not too bad.

[NotPrime in reply to Sybilw]

I know not everyone gets on with it but Heart Rate is a good way to pace yourself. It helps keep the effort steady no matter what the terrain. Try a couple of runs at zone 2 it may give you an idea of what an easy pace feels like. It’s likely to be slower than you expect and to increase gradually as you gain fitness

After three years my easy z2 pace is now what my fast pace was when I started.

Lots of other good advice here, hope you find something that works for you and helps you enjoy your running.

[Sybilw Graduate10 in reply to NotPrime]

Thank you. That sounds quite a challenge as I know I’ve struggled to go slow in the past but I’ll certainly give it a go. I’m just glad I’ve got out again as I’ve no idea why I stopped!

[Lablove 60minGraduate in reply to Sybilw]

Pardon my ignorance, but what is ‘jeffing’. Ive seen it a couple of posts now.

[Sybilw Graduate10 in reply to Lablove]

A mix of running and walking. A great invention!

[Lablove 60minGraduate in reply to Sybilw]

I like the sound of that, thanks.

[damienair Administrator]

I like to set myself a target pace. So if I was going for a nice easy run I’d pick a 7 min/km pace. I also have selected average running pace in settings for my Garmin watch. Then as I start off I run for about 2-3 minutes, and then i check my watch. If I’m too fast I slow down and monitor my watch until I am close to an average pace of 7 min/km.

So just select average pace and it will help you to better manage your pace

[Lablove 60minGraduate]

Wow, that’s amazing! No where near your pace.

[Woollyweaver Graduate10]

If you listen to music I find that choosing a playlist with a slightly slower BPM to match a slower cadence can help to focus the mind.

[Sybilw Graduate10 in reply to Woollyweaver]

I usually use “no such thing as a fish” podcast but I’ve used music in the past. Struggled with the slower cadence but clearly need to give it another go. Thank you.

[Stentrunner]

I use iSmoothRun on my Apple Watch. It will run on an iPhone too. It has a function called a Ghost Companion, who runs at a set pace. You get regular updates on how far your ghost is ahead or behind. Alternatively you can set a preferred pace and be told if you’re going too fast or slow.Both take a bit of getting used to. I use the preferred pace and set it to remind me every minute, along with heart rate and cadence. You very quickly get accustomed to that pace.

[Sybilw Graduate10 in reply to Stentrunner]

Oh a ghost runner sounds interesting! I’ve read about people imagining hearing a runner coming behind them but this is next level! I’ve certainly been given lots of options. Thank you so much

[PlasticUnitedFan]

Great post, great topic and interesting information. Nice to read thanks. Can’t add anything useful myself but it’s really interesting

[Sybilw Graduate10]

I often gleam snippets here that I didn’t know I even needed! Glad to have helped

[Dexy5 Graduate10]

Hi Sybil, I find that music affects my pace so when I do a long run I listen to Chariots of Fire, or Rumer albums . For 5k it’s faster music to keep my pace up. If you google you can find recommendations for different paces. For info, my current 5k is around 33 min and 10k is 78 mins.

[Sybilw Graduate10 in reply to Dexy5]

Thank you Dexy. I’m hoping all these suggestions plus getting out regularly again will help. I may need to learn to run later in the day as my youngest grandchild starts afternoon nursery this week. I have no excuses anyway!