A bizarre request i know, but i need advice and help on how to slow down. Over the last few weeks i have been focusing on my running technique and running form - running up straight, increased cadence and shorter steps etc.
At my second Parkrun yesterday my aim (after my lung busting first run of just over 30 minutes) was to go round the course at a much easier pace - somewhere near 35 minutes. As such, i started right at the back of the grid. During the run i remained focused on my cadence, taking fast short strides and never looked at my timepiece at all.
However, by 2.5k i was really struggling for breath, had the demons in my ear telling me to stop. I knew i had to slow down but just couldn't figure out how to do it. My determination to get to the end of the run prevailed and my little legs just kept on going even though i was trying to slow down and gasping for air. I was totally shattered by the end of the run.
Whilst i succeeded in doing the run in 28 minutes (not what i set out to do) i was more upset by the fact i just wanted to casually run and enjoy myself - but couldn't. I must have looked like Forest Gump on amphetamines foaming at the mouth or a cartoon character with legs spinning like wheels
It was great to be at the Parkrun but not an enjoyable experience during the run simply because i was going way too fast for my abilities.
How can i try and slow down whilst increasing my cadence and taking shorter steps? Its just making me go faster at the moment. I can return to over striding with a lower cadence but i really don't want to go down this path.
I'm just really confused now.
I'm worried about my scheduled run in the morning as i just don't know how to run or what to do for the best.
I remember the day after my first glorious parkrun, my legs just buckled under me in rebellion, while I was on a gentle six mile walk.
The atmosphere of parkrun really can draw out our competitive streak and to be honest, it is not the place I go for an easy run.........we almost inevitably push ourselves towards our limit.......and injury is much closer at hand in these circumstances.
An easy conversational pace really is the simplest way to stay at the optimal pace for a non competitive run.
If you want to increase cadence, then try to do it while maintaining the same pace. This probably requires tech to achieve. However, I discovered my slow pace by running with my wife, at a pace that was comfortable for her.
The other day, I noticed that my cadence was higher than hers and so encouraged her to take shorter strides while we stayed at the same pace. The experiment was not entirely successful, but since she has been having some hip issues recently, we will pursue it, as it will reduce impact stresses.
Pacing is one of the toughest skills to acquire, but maintaining an awareness is half the battle.
Having read your response and looked at some of my previous "data" i think you are right about the competitive streak which takes over.
I have just re-checked and i was doing splits at around 5:30 which to be honest, is ridiculous. On my normal "weekday" runs my splits are around 6:45 - so i can run easily trying to improve my form.
In fact, the lightbulb has just come on. You are absolutely right.
Its nothing to do with my feet, strides, cadence - its that competitive drive once i get to the start line of Parkrun.
Thank you so much, i was getting myself all worked up about how to run and was dreading going out in the morning. I can now see that i can actually run at a "normal" pace when I'm out on my own.
Have a look at this training pace calculator runnersworld.com/uk/trainin... and it will show you just how slow you should be doing most of your training, to enable you to maximize parkrun pb attempts, perhaps once a month.
That is a very useful guide indeed.
My 20 minute run this morning was so much better in so many different ways keeping to the recommended easy pace.
I've proved I can do it whilst keeping a higher cadence ....... and my aching muscles really appreciated it. I feel so much looser now too.
Reducing stride length and increasing cadence seems like a great way to stay at the same pace to me! What cadence are you running to? For most runners somewhere around 180 is optimal and allows the pace to be controlled by stride length. For people over 6 feet tall this is generally a little too quick, so tall runners are usually more comfortable around 160-170.
The only way I know to get used to this is using a metronome app or watch with alerts.
It is, as has already been said, difficult for most people to run in a large group and not increase their pace. Do you have a running buddy who can run a slower pace for you to stick to?
A few weeks ago I was running at 155 steps per minute but have since gradually increased to 170.
Maybe I hadn't shortened my stride sufficiently and ended up going like a train.
As Iannoda alluded to, without the adrenalin fuelled Parkrun, I managed to slow right down this morning whilst maintaining a higher cadence.
I think I got myself all worked up about why I couldn't slow down during the Parkrun and just got faster and faster focusing on maintaining cadence and running form. I must have been driven and adrenalin as opposed to cadence.
As everyone says, you learn more and more with every run.
Cool. One thing I have done is walk the start of parkrun for a minute so I don’t get dragged along from the start. On most courses people are still in sight, and I can ease into my pace and then have the pleasure of passing quite a few in the second half.
Those buggies are way too quick for me… when they lap me going uphill at the end of lap one I contemplate letting their tyres down in the starting area the week after 🤣
You'll probably find that those buggies are hiding an electric motor pulling the 'runner' up the hill, and have footplates so that they can freewheel down the hill. Well, maybe. If it makes you feel any better
One excellent method to keep your pace in check, is to run by heart rate. For this you need a reliable heart rate monitor. Sadly, most of our GPS watches, with their optical wrist-based technology for estimating HR are not as reliable as most people assume they are.
The best options are either a chest or arm-strap with the former being much cheaper generally. You can get a decent chest-strap heart rate monitor for around £25. They all link to most watches via Bluetooth or ANT+ and will override the watches own HR measurement.
Once you have the tech... how to start?
Very simple! There are 2 methods that I would recommend.
(1) the Dr Phil Maffetone, 'maximum aerobic function' (MAF) method - whereby you subtract your age from 180 and that produces a target HR during your run., i.e., you run in such a way that your HR does not exceed the '180 minus your age' number. So if you are 50 years old, your MAF HR is 130. That becomes, not your maximum heart rate (HRmax, or MaxHR) but, simply an upper limit that you aim not to exceed.
- this can be very boring and frustrating to begin with and could involve lots of walking, but after a few months, maybe 3 or 4, you'll notice that your pace will improve at this particular HR. By doing this, you are building a strong aerobic base, in a safe way that should see you avoid injury.
(2) If you know your *true* maximum heart rate (HRmax, MaxHR), i.e. NOT the one estimated by '220 minus age', then you should aim to not exceed 75% of that maximum. But this requires you to find out your true maximum . Mine is 178 - I know this from some very hard efforts, sprint finishes from parkruns, hill intervals etc - and by wearing my chest-strap.
If you want to know more, then I'm happy to answer any questions.
As I spend most of my time running trails and very varied terrain, I don't pay much attention to pace and cadence and heart rate. However if those are useful indicators for you, others have given very helpful advice.
My low tech solutions for going slower are talking and singing to myself out loud, running hills, actively taking in my surroundings, and avoiding running with others.
Hi there, all of the advice so far is great. Just in case it is helpful - I’ve started running according to my perceived effort rather than worry about cadence or heart rate or km/ hr etc (also, I don’t do tech, just NRC and some music).
I’ve found my most successful and enjoyable runs are where I try and be mindful about what my perceived effort is supposed to be, for example 4/10 effort is easy, 5/10 fairly easy, 6/10 bit more effort, 8/10 breathless tbh and 9/10 is a 100m gallop towards the finish line. I’ve found this a useful technique to help control speed, maintain form during the whole run, slow down if I need to or challenge myself. Maybe give that a go?
I did a 5/10 effort run yesterday and finished my fastest ever 10mile run (under 1hr 28mins, woohoo!) all without getting out of breath or exhausted and still had it in me to finish with a 9/10 effort gallop at the end!
For my first two parkruns I got caught up in the atmosphere and was far too fast.
For my first I was much much too fast and needed two walking breaks. Even so, I ran a near PB that day.
On my second (at a different venue) I tried to slow down but still was too fast and needed a walk break (and did my best time at that venue).
On my subsequent runs I did my own thing, refused to go with the flow and was able to complete the course without any walk breaks.
My most recent runs at that venue have been more consistent (within 3 seconds of each other and a minute slower than the first attempt), but the most important bit is that each subsequent attempt seems to have been less stressful than the previous one.
The trick seems to be to put your blinkers on and run how you want to, rather than how everyone else around you is running.
PS. There is no disgrace in taking a walk break if you feel you're overdoing it. Everyone does it.
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