Five easy ways to pace yourself like a pro

Pacing yourself during a race or training run is challenging—it requires navigating a delicate balance between pushing the limits for optimal performance and avoiding early exhaustion. It’s a fine line that demands experience and self-awareness. The good news is that it’s a learned skill, and with practice, all runners can become better at it.

The dynamic interplay of adrenaline, competitive spirit and the desire for peak performance makes mastering pacing a continual and nuanced challenge for runners. Montana DePasquale, a running coach based in Rhode Island, says that there are a few simple ways to hone your skills at mastering pacing, and adjusting on the fly.

Make sure your watch shows average pace

Adjust your running watch to show the average pace per split or repeat, not current actual pace (which is what most runners want their watch to show).

“Instantaneous pace rarely helps anyone (with the caveat that it can be useful for very short reps) and the constant bouncing around will likely make you feel scattered versus in control,” DePasquale explains. “You’ll still be able to see if your pace is trending faster or slower by looking at average pace—but in less dramatic swings.”

Adopt a growth mindset

Pacing is a learned skill, and everyone benefits from practice and repetition, says DePasquale. She suggests “adopting a growth mindset around pacing vs. expecting yourself to be perfect at it right off the bat.”

The expectation should never be to hit every split to the second, in every single workout. “A buffer of a few seconds per pace per mile or kilometre is more realistic and productive,” she says.

Focus on small adjustments

DePasquale explains that the best way to get better at pacing in the middle of a workout is to lean on data, and focus on incremental adjustments.

If you’re running a three x one-mile workout, noting your splits each quarter mile (each lap of a standard track) can be useful to see if you’re on pace. “Find yourself slightly too fast in your first quarter? Simply pull back slightly,” she says. “Take your next split at the halfway mark. Still too fast? Slow down further. Repeat until you reach your desired pace.”

Pay attention to physical and mental cues

Differentiating between different paces can be challenging, especially if you’re new to the struggle. “Moderate” and “hard” paces blend into one, and everything can feel like one big effort.

DePasquale suggests asking yourself a few questions and taking note of how your body and mind are responding. “When running at your threshold pace, what does your breathing sound like? How fast are you having to move your arms? How strained are you cognitively?”

Asking yourself the same questions at your marathon pace, half-marathon pace and easy pace, and noting the answers will help you attach physical and mental cues to different numbers.

Change your environment

DePasquale suggests using a track or treadmill as a tool if you’re struggling with pacing. “The quarter-mile laps on a track provide lots of opportunity for feedback, and a flat, even surface will make pacing yourself easier,” she says. “A treadmill takes the pacing guesswork out for you, so you can just focus on understanding what different paces are supposed to feel like.”

Once you have gained confidence in a controlled environment, outdoor runs should be easier to handle.

posted Thursday December 28th
by Keeley Milne