Attend any local race, watch coverage of racing events, or listen in sporting goods stores … runners will commonly discuss and compare your “pace.” At the heart of any length race, whether it’s 5km, 10km or 50km, is pacing. Pacing can make or break a runner’s performance. For the casual observer of an event, runners simply rush past in a mass of pit-a-pat sounds and cheers from the crowd. However, each runner has a set pace and has worked for months to get it right.

So isn’t running just running? Does the starting gun go off, the group of people in tank tops rush forward and appear later, somewhat more sweaty and panting, at the finish line? That is the basic issue. Start, run, finish. Take a closer look. Some brokers are checking oversized watches. Some are right behind others, the determination in their eyes sharpens. Everyone is reaping the rewards of a well-built rhythm.

Pacing isn’t just about speed. It’s not just about endurance. It’s not just about breathing. They are all these and more. If a normal non-runner started the group, he might be able to do well … for a while. Perhaps this person will run to the head of the group with a triumphant “aha!” and tear down the field with forgivable glee. But if this person has not established a rhythm, they are doomed to return to a walker in a few minutes puffing and puffing. Can this same person run that race, stay with the group, and finish (although he may not win at first) successfully? Yes, if a good rhythm is created, maintained and respected. Runners create a rhythm through training. An Olympic runner will have a fast, in-tune pace that will win all but a few competitions. A normal mortal who just likes to run, and maybe run, will have a slower pace (8 minute miles compared to an Olympian’s 5 minute miles), but the mechanics are similar. A rhythm is created through regular and steady running, synchronized breathing, and conditioning. A set pace, once established, can accelerate over time. But most people have a hard time.

Consistency – Runners who would like to race must do so consistently. Training schedules vary from person to person, but the general idea is the same: be consistent. Distance, terrain, or slope may change, but consistency must be maintained. If a runner chooses a schedule of 5 days a week, they can run, walk / jog or sprint at will, as long as those 5 days are constant. The remaining two days can be used for a complete rest or just walking. Varies, as mentioned above, based on individual preference and athletic ability / health concerns.

Synchronized Breathing – It’s easy to tell the fitness level of any runner just by listening to how that runner breathes. Quick, panting breaths within the first mile will generally mean a lower fitness level, while easy, timed, rhythmic breaths (or inaudible breathing) will lean more toward a higher fitness level. The key to breathing is to give your body the oxygen it needs, with a constant intake, without overdoing it. The oxygen level will be directly correlated with the rhythm. If the runner is trained for six miles on 2/2 breathing, then you can expect to do well at that set pace. What does that mean? 2/2 breaths are two two-step breaths, then two two-step breaths. Some runners can breathe “waltz” (1-2-3, 1-2-3) with 3/3. Or even three inhalations and two exhalations. Like consistency needs, breathing will vary from runner to runner. The rhythm will be set around this pattern. If a runner can run 8 minute miles with 3/2 breaths, that’s the pace. Maybe this runner wants to move up to 7 minutes of miles. Adjust the consistency to more days of running than walking, step up your breathing to 2/2, maybe, and voila, a slightly faster pace. A runner will only be able to run well within the limits of his fitness pace. Expect yourself during the fourth mile of a 10K, and yes, a runner can still finish, but the cardiopulmonary and muscular systems will have it much more difficult. An interrupted rhythm will equal bad results.

Conditioning – Fitness improves with improved conditioning. Like the rhythm. Start with a good, consistent program, get a good, consistent breathing pattern, and then condition to up the ante. Sprints, hills, rough terrain (sand), and wind are good conditioners for “mixing things up.” However, keep in mind that these tools can be harder on ligaments and joints than simple, uniform work. Sprints and hills can increase the chance of leg pain or knee pain. Difficult, sandy terrain can be hard on the knees and ankles. Be careful adding them to the program. A consistent, well-based running program will prepare the body for conditioning – add hills slowly and easily. Walk through them if necessary.

Racing Tip: Everyone has a set pace, as we mentioned before. When a group of runners leaps towards the gun and spreads across the field, the fastest people, of course, take the lead, with speeds fanning out accordingly. A runner may choose to “walk” with another runner who is traveling at relatively the same speed. If your pace is a little faster than this other person’s, go ahead and pass. Your rhythm is your rhythm. Stay true to it. If another runner is just a little bit faster, but you can walk with him for a while, that’s fine. But don’t break a beat to catch up with theirs, as you will tire faster and have a much harder time. However, keep conditioning. Perhaps in a while, that faster pace will be yours, and you can end up with shorter and shorter times. Check the published schedules once the race is over. Some will have a name, age group and, on the far right, pace. The more you train, the lower that number will be, your pace of time.

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