Feature Article
Pace Maker
How fast
can you run? How fast
do you run? How fast
should you run?
(For those of you who don't run at all, read this anyway since it can also apply to activities like walking and cycling.)
Many runners, especially inexperienced ones (which sounds funny...shouldn't we all be experienced at running?), struggle with maintaining
a steady pace for a long (for you) distance. With a pace that's too slow, you get less burn for the time spent, and reduced conditioning
benefits. (For myself, I also find a too-slow pace to be harder on the joints.) With a pace that's too fast, you'll burn out too quickly. And
with an erratic pace, you'll find it hard to get very far before running out of gas.
So, how fast
should you run? That depends on your distance, training goals, and fitness level, and should vary throughout your training. For
example, you should definitely do some all-out sprints. And you should do easy runs on recovery days. But everything in between is personal.
At any speed, one valuable tool for regulating your pace is to count your steps per breath ("cadence") and keep them consistent. The count will vary based on
factors such as your stride length, fitness level, and terrain, but you should find some general guidelines for yourself. For example, I find four steps (that's
four per inhale and four per exhale) to be a slow pace, three steps to be a moderate pace, and two steps to be a fast pace. You'll have to find
the cadence that works for you; I only list mine as an example. On a long run, I might stay at a four-count, but will usually move to a three-count.
If you start getting winded at the cadence you want, you just slow your pace so there's more time per step. Thus, the cadence becomes a way to
pace yourself and to rate your pace (e.g., slow, medium, fast) so you can plan your training runs accordingly.
Typically, you'll keep the same number of steps during both inhale and exhale, but not always. For example, you might get into a groove with a
three-count inhale and a four-count exhale. This often happens when transitioning from one cadence to another. In any case, it's fine. As long as
it feels good and works for you. The notion of being in a "groove" is helpful: that sense of rhythm will help you keep going.
(I'm freakishly reminded of an old Patty Duke movie--
Billie--in which
she runs to the beat in her head. Stupid memory.)
Some people like to run while listening to music. I don't, for multiple reasons, so can't really comment on how it affects cadence but I'd think it
would cause some problems unless every song had the same tempo. Anyway, whether it's groove or rhythm or cadence it all comes down to consistent
steps per breath.
One possible exception is all-out sprinting. When running that fast, even trying to count steps per breath can wind up just being a distraction.
Another way to restrict your pace (other than setting a suitable cadence) is to only breathe through your nose. I first read about this technique
in
Easy Strength. By sticking with nose breathing, you limit how
fast (or hard) you can run. It's a simple but surprisingly effective technique, especially for overly competitive folks who have trouble slowing
down. You should use this in conjunction with a fixed cadence.
Of course, you could use a heart rate monitor and target zones and all that fancy pants kind of stuff. If that works for you and makes you happy,
go for it. But even then, cadence is important and nose-breathing can be a valuable tool.
As (parenthetically) mentioned earlier, these techniques can apply to more than just running. Walkers can use them as well. You might also find
cadence useful in cycling (revolutions per breath). Nose-breathing can be a useful pace control in almost any aerobic activity with the notable
exception of swimming.
Next time you're out for a run or a walk or whatever, give these a try. They can help make your pace sustainable for your training goals.
Be seeing you.
-gary
