Chatty pace

[Leabac]

So I keep reading that is is best aerobically to run at a conversational pace, can someone please explain this to me?

I feel like I am running (slow jog) at a natural pace (so bizarre to say as I am not a natural runner - I was the kid that walked the 100m at school!) but there is no way I would be able to hold a conversation, although that could be all the uphill sections of my route...

I have tried to slow down, but it feels like I am going backwards, my walking pace is speedy so 'running' should be quicker, right!? I have completed the 20 min run for W5R3 this morning, and calculated I am running 1km in approx 7 mins. Recovery is quick, so I could have a conversation as soon as I stop running.

Convince me I NEED to slow down, if I do. Or can I keep going at a natural pace and as fitness improves I will be able to speak whilst running??

[nowster Graduate]

Can you talk normally whilst running? Could you say "I'm running at a conversational pace." without having to speak it in several gasps?

Advanced students: could you sing a line of a simple song, like "Frère Jacques" or "London's Burning"?

[Instructor57 Graduate]

"So I keep reading that is is best aerobically to run at a conversational pace, can someone please explain this to me?"

We can but try !

Conversational runs are for developing your aerobic base .

Think about capillaries.

Capillaries are tiny blood vessels and their job is to deliver oxygen and nutrients to our muscle tissues while removing waste products . The more capillaries we have surrounding each muscle fiber, the quicker we can transport oxygen and carbohydrate into our muscles.

When we are running at conversational pace, we’re increasing the number of capillaries per muscle fiber. That means over time, we’ll be able to quickly deliver oxygen to our muscles while simultaneously clearing waste.

Also as a new runner you are more likely to stay injury free

" My walking pace is speedy so 'running' should be quicker, right!?"

Not necessarily.

According to a 2019 study published in the Journal of Kinesiology and Exercise Sciences, the energy expenditure of slow jogging is twice that of walking at the same speed, despite the perceptible effort being more or less the same. So while you might feel a little silly jogging at the same pace as you would speed walk, you’ll get a better workout.

"Convince me I NEED to slow down,"

Ultimately, this is for You to decide.

It really depends on whether you want to believe the tried and tested methods and the science and statistics behind those methods, and to develop at the optimum rate with minimum risk of injury .

You may also find this post from our FAQ's useful.

healthunlocked.com/couchto5...

Hope that helps 🙂

[Leabac Graduate in reply to Instructor57]

Okay... I think I get it...

When going faster than conversational pace I am doing anaerobic exercise so the oxygen and nutrients aren't getting to the muscle tissues. So by slowing down I will be increasing my oxygen intake, therefore allowing more to get where it is needed!?

It should probably be noted at this point that I have only recently discovered (within the last five years) that when I thought I couldn't run / swim / cycle, it was because I was holding my breath! Turns out it is easier if you remember to breathe... who knew? 😆

Thank you for the info, I might have to look up that study for a bit more background.

[Instructor57 Graduate in reply to Leabac]

The FAQ post I linked at the end of my reply is also worth a read 🙂

[John_W Graduate Ambassador]

At the pace (7 min per kilometer) you did the 20 minute W5R3, would you have been able to hold a conversation during it , not just immediately after ?

[Yesletsgo Graduate]

I spent most of the end of C25k/consolidation phase repeating 'I can get to the end of a sentence in one breath' to govern my pace. Later I added in 'I'm really enjoying this' and 'you got this, girl' very loud.

Fortunately the place I run is very empty which made this a lot less embarrassing.