Can't find my pace

[dmb0058]

This is a bit frustrating ... since graduating I've struggled to progress. Maybe I should be grateful for getting this far 😂. Currently I run 5km 2-3 times a week.

Anyway, my problem is that if I run at "conversational pace", after about 3k I have real problems with my left leg becoming very heavy and rigid/cramped, and I notice I have limited range of movement in my hip, knee and ankle without discomfort verging on pain.

If I run a bit faster then everything is fine and I can complete 5-6km but no further as my legs get tired (though I'm not out of breath and can sprint the last 0.5km so there's something left).

Last time out I tried a slow jog until I can feel things seizing up, then fast run for a few hundred metres to get everything mobile again, then back to slow etc. which kept everything under control. However I'm wondering if there's a better way to just get a consistent pace without the pain.

Any tips appreciated !

David

[damienair Graduate]

Hello David,

I use a running watch which I find great for helping with pace. I have a very basic watch which I bought second hand on eBay for under £20 two years ago and it’s great. Does everything I want. I bought a Garmin Forerunner 15. I have it set to record distance and average pace on the front screen. So when I look at the watch whilst running I can tell if I’m keeping to my target pace or not.

I also have it connected to Garmin connect and Strava on my phone which is nice to look back on and record runs.

Damien

[IannodaTruffe Mentor]

You don't want a consistent pace for all your runs. 75-80% of your running time should be at an easy conversational pace and that includes any runs where you are extending duration and distance. The remainder can be pushing pace.

Apparently, most recreational runners spend too little time at a slow pace and do not push nearly hard enough when trying to increase pace.