How to Find Your Ideal Running Pace for Running a Marathon
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.
First of all you want to find a track or nice even road and warm up by jogging for 1 mile. Make sure you bring a stopwatch!
After your legs are warm, hit start on your stopwatch and run 1 mile (1600 meters). As you run pay attention to:
- Your Breathing: You should be comfortably exchanging air -no huffing, puffing, or gasping. Experts say that you should be able to carry on light conversation without difficulty while running.
- Your Running Form: Be sure to use correct form. Keep you head up and eyes looking straight ahead, arms comfortably swinging by sides, and legs in rhythm without over-striding.
- Your Perceived Level of Difficulty (1-10): 10 being the hardest and 1 the easiest, you should be at a 7.
- 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.
Angie Spencer ran over 800 miles in 2009. She received her Bachelor of Science degree in nursing in 2000 and has been a Registered Nurse for 10 years. In addition to running, Angie enjoys spending time with family and friends, reading, yoga, being in the mountains, and eating dark chocolate. Angie is also the host of a popular podcast and blog on Marathon Training
Article Source: ArticlesBase.com
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