This short post is in response to a question sent in by a fan of the MTA Facebook Page
Your perfect running pace is that zone where you feel like you could run forever. You need to be able to find this zone quickly if you want to run a marathon or half marathon.
Here are some tips for finding that perfect pace.
Warm up by jogging for 1 mile.
Then run 1 mile (1600 meters) around a track, time yourself, and pay attention to:
- Your Breathing: you should be comfortably exchanging air; no huffing, puffing, or gasping
- Your Running Form: use correct form; keep head up and eyes looking straight ahead, arms comfortably swinging by sides, legs in rhythm and not overstriding
- Your Perceived Level of Difficulty (1-10): 10 hardest and 1 no effort; you should be at a 7 and able to talk in short sentences
- Your Heart Rate: 70-75% maximum heart rate (HR); find max HR by taking your age minus 220
The time it takes you to complete a mile considering these factors is your average running pace.
As you build your base and become a fitter runner, your pace will increase over time. Another way to increase your pace is to include speed work or tempo runs into your marathon training. With time and effort you can become a faster runner with increased endurance.
So zero in on your running pace and get in the zone.
P.S. Thanks to everyone who has sent in a question. I love to know what’s on your mind.