Running pace

[Returnagain]

I really struggled this morning to complete another consolidation run as it was SO humid, which I just don't cope with, but what I would like to ask is why it is more difficult to run at a slower beat and rhythm than my normal one. I have been using c25k+ podcast for stamina. This starts at 158bpm, then 160bpm and then finishes with 165 which I find is my more natural rhythm. I would have thought it easier going at a slower pace. Some of the experienced runners and instructors must be able to explain this to me.

[IannodaTruffe Mentor]

I think all new runners experience this......I know I did. My "natural" pace was much faster than an easy conversational pace and felt much smoother than trying to run slower.

However, the best pace to develop your stamina and aerobic base is one at which you can comfortably hold a conversation without any gasping. Running with others whose comfortable pace was slower than my "natural" pace and chatting away helped me discover that I did indeed have a slower pace.

This FAQ Post about getting faster may help put it into perspective healthunlocked.com/couchto5...

Pacing is probably the single most difficult skill to develop but is important to maximise potential. Numbers should only be used for reference, not as any kind of target.

[nowster Graduate]

Pace is a combination of cadence (rate of stepping) and stride length. It's possible to vary the two independently.

My natural cadence nowadays is around 170spm(±10), but my stride length varies a lot. There's also a third factor which I'll call "push".

It's possible to run with a short stride and minimal "push". At the far extreme, there is running on the spot.

And then there's a sprint finish, with maximum push and possibly a longer stride.

[Instructor57 Graduate]

It can be difficult to run slower at first as not only will you need to increase your cadence but also reduce your stride length .I spent quite a bit of time on this during C25K as I realised what felt like a natural pace to me was not one I could sustain .

As already suggested I wouldn't worry about numbers but just work on form

Try running on the spot to increase your cadence

Then as you start to go forward (adding stride length) imagine you are running on ice ! so the last thing you want to do is stride out far ahead .

You will find with practice that you are running lighter and slower

[Liono Graduate in reply to Instructor57]

Love the running on ice tip! Very helpful, am definitely going to try this.

[nowster Graduate in reply to Liono]

Another similar experience is running in socks on lino, smooth tiles or polished wood. You've got to be aware of where your foot lands, and you can't push off but instead have to rely on your existing momentum and converting the natural forward lean/fall into forward movement, using a "lift and place" gait with the foot landing slightly behind the body's centre of gravity.

(Just a note to anyone who might be thinking of trying this that if you get it even slightly wrong you are going to slip and fall. How to stop another problem, too.)

[Liono Graduate in reply to nowster]

Thanks for the warning 😂

Plenty here to occupy me during today's 28 mins!

[Cmoi Graduate]

As nowster has already indicated Returnagain , cadence and pace aren't the same thing.

Fwiw I have a naturally high cadence, often averaging around 180 and maximum over 200. Doesn't mean my pace is fast though as I'm 5 foot (and a tealeaf!) with weeny little legs and a correspondingly short stride.

If you're not getting on with the C25K+ podcasts, then don't use them! Lots of people seem to get on well with them, but I found them so frustrating and infuriating that after about two minutes I deleted them.

As for pacing, I hate running by numbers; I do much better running by perceived effort.

[nowster Graduate in reply to Cmoi]

I couldn't even get past the intro music on the C25K+ podcasts.

Definitely running by feel is the best way to go. If it feels hard you're probably overdoing it.

And the running feeling easy doesn't necessarily mean you're going slowly. Sometimes the stars align and a run that feels slow is actually faster than you think. (And the reverse is true too.)

[Cmoi Graduate in reply to nowster]

The music was appalling, the required cadence felt like wading through treacle, but it was Laura's counting 1, 2, 3, 4 that brought things to a very sweary stop!

[Roxdog Graduate in reply to nowster]

Yes, the music was very off-putting. I find music helpful on this, but I generally go for quite chilled out music to stay in 'the zone' . No motivational pumping beats for me!

[nowster Graduate in reply to Roxdog]

I tend to go for spoken word podcasts nowadays but, when I was running with music, the music I was running to mostly had absolutely no correspondence with my cadence and was a mix of classical and easy listening. (The breakfast show on RTÉ Lyric FM.)

[Returnagain Graduate in reply to nowster]

So if you listen to music while running it is not for a beat but just to listen to?

[nowster Graduate in reply to Returnagain]

For me, yes. My natural cadence is faster than most music anyway. Like Cmoi if I ran to the music it would feel like running through treacle.

My running style is more of a glider than a gazelle:

youtube.com/watch?v=tJWPwVF...(Not working as expected?)

However those who tend to finish faster at my local parkruns tend to be gazelles. I suspect my technique is more suited to endurance than speed.

[ForbiddenPlanet Graduate in reply to nowster]

Fascinating video! 🙏

[Cmoi Graduate in reply to nowster]

Don't forget I'm the lunatic who suggested Ballroom Blitz for the last HU virtual event playlist, found herself on a downhill road when it came on, and belted along to it! How I didn't die, or go flying, I'll never know. Don't think I managed the whole track though, can't actually remember as the experience frazzled my brain too much. 😜🤣

[Cmoi Graduate]

Hello again Returnagain ! I never choose music purely in order to run to the beat.

Admittedly if I need to up my pace I'll choose a playlist with a fast beat, but I spend a lot of time running to choral music, and you're more likely to find me singing along than running to the beat of my playlists!

[Oldfloss Administrator Graduate]

You have had loads of explanations... but, the bottom line.? Just run. at the pace you find comfortable, ( conversational pace), as IannodaTruffe suggests. Run and keep running, the way that feels exactly right for you!It has been said many tomes her on the forums that the C25K+ podcasts are not just about running. They are about discipline in our running too... they teach us a lot about our running and ourselves too!