Pacing and the challenges

Tuesday, May 28, 2013 · Mike Davis

How hard to you run? What is your effort level? How do you know? Does it matter? Pacing is probably the most difficult and challenging aspect of running and one that I get the most questions about. All levels of runners struggle with pacing to some extent but newer runners are most challenged by it. Understanding the various paces for running various distances can be very frustrating for newer runners, yet even more seasoned runners struggle with pacing themselves properly. Both experienced and not so experienced runners under-utilize pacing strategy and experience less than great results because of it. As a coach pacing is not simple to teach, but critical to coach nevertheless. These days most people that run more than just recreationally depend on a GPS watch of some type that they can glance down at and check their pace. Many (to include yours truly), use their Garmin to make sure they aren’t running to fast or to slow. This can be even dangerous at times as the focus on the device can distract us from obstacles or even vehicles. The biggest problem with using a device to help with your pacing is the constant adjustments you have to make in order to maintain the pace you desire for a particular distance. If I want to run a 22 minute 5K, I know that I have to run 7 minute miles, so I keep an eye on my Garmin device as I move along the route never really getting into a rhythm, as I adjust my speed trying to maintain that 7 minute pace. Definitely a common practice amongst runners during training runs and races for sure. There are other devices that people are now using such as phone aps or even heart rate monitors and both can be helpful. As a coach I have been pondering what would be the most effective way to teach pace with the goal being rhythm and flow. Having a runner who can run on feel and understands effort level is critical to creating rhythm and flow while running. Many that have run for multiple years can tell you pretty accurately what their pace is at most any point during a run. This knowledge certainly helps to control the pace of a run or a race and that ability helps when carrying out a particular strategy. Not everyone has the ability to gage their pace without out some assistance so again it falls back on me as a coach to figure out how each runner can “learn to feel their pace”. Is it necessary to “feel your pace”, if you have the ability to look at your watch and ‘see’ your pace? I believe to become the best runner you can be having a feel for your pace and understanding effort level is essential. How to get there is the challenge! I have some workouts that guide my runners through some intervals designed to teach them to feel their way around the track. The only person who has a device is me and most of the time I give very little input besides increase or decrease your perceived effort level. From there the idea is to understand your body and how a certain pace feels. Little things such as listening to your breathing or noticing your running gate are all part of learning the feel of your effort level and the resulting pace. I do a little drill where I have the client squeeze my finger as hard as they can and then loosen up to about 80 percent pressure. This is the idea of running max effort and then reducing to 80 percent of that max. It takes time and many, many intervals but hopefully the feel begins to become more apparent and eventually the runner runs with a consistent rhythm and flow all the while knowing there pace.