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One of the most appealing things about running is its objective nature. In other words, the clock measures how fast you can run. If you run more, or run harder, you’ll get faster. (There’s a reason so many Type A personalities are drawn to this sport.) The problem occurs when you start using pace as the only indicator of whether you’re improving at running.
“Pace alone isn’t the only way to define a ‘good runner,’ and that mindset negates all the other benefits of the sport,” says John, a certified strength and conditioning specialist based in New York City. said Dr. Victoria Sheakley of USATF. RRCA certified running coach. “This number can be influenced by so many factors, so even if you’re improving as a runner, you won’t always get better.”
But because pace is the most obvious indicator of performance, runners often become obsessed with their pace, feeling stressed about being a few seconds too slow during a speedwork interval, or struggling to keep pace on a long run last week. It may feel more difficult than normal and you may feel unwell. Feeling like you need to perfect your pace in training creates unrealistically high standards and leads to disappointment.
“A negative self-talk spiral can begin as soon as you equate a particular breakup with a good session. Feelings of disappointment then lead to a lack of motivation for the next workout, resulting in less progress over time. It can make you feel sluggish,” says Amanda Katz, NASM, a New York City-based RRCA-certified running coach. Certified personal trainer. “And being fixated on your own pace or worrying too much about hitting certain (number-based) metrics in your workouts can lead to a bad relationship with running, and ultimately with your self-worth.” It’s a very good way to build.”
Chasing a faster pace can obscure real signs of progress and even lead to burnout. Instead of letting a stopwatch determine your success, consider focusing on subtle indicators that your fitness is improving.
1. Running becomes easier.
When it comes to pacing, you don’t need to be on track for every workout. Weather, nutrition, sleep quality, stress levels, and many other variables affect the numbers on your watch. However, effort is a good guideline for determining one’s fitness status, and paying attention to it can be very helpful in building a connection with your body, so you don’t have to constantly look at the clock. ,” says Seekely.
Since the 1960s, scientists and coaches have used a scale known as RPE, on a scale of 0 to 10, to subjectively evaluate effort. I have evaluated it. 0 is no exercise and 10 is the highest level. But Katz says you don’t even need to put a number on perceived effort to notice improvements in fitness. Is running uphill less scary than the last time you ran? Do you find it harder to breathe, or do you find it easier to hold a conversation? Do you find it more manageable to maintain a faster pace? ?Do the last few miles of a long run feel less difficult? These are all green lights that you’re getting fitter and stronger.
2. Improves heart rate.
Almost all running watches that track pace also track heart rate, so this number is a great indicator of both effort and fitness. During exercise, your heart beats faster as your heart muscle works harder to pump enough blood (and oxygen and nutrients) to your other muscles. “A stronger heart can pump more blood throughout the body more efficiently,” says Seekely. Over time, your heart rate at a given intensity decreases. This is because your muscles aren’t working as hard to sustain that effort.
Cardiovascular increases are also reflected in your resting heart rate, the number of heart beats per minute while sitting or lying down (usually measured first thing in the morning). “The more fit you are, the more efficient your cardiovascular system is,” says Seekely. However, keep in mind that everyone’s heart rate is different. According to a 2020 study published in PLoS One, resting heart rate can vary by as much as 70 beats per minute from person to person. Understanding what is normal for you will help you track trends in your data.
Related: 11 reasons why light running can increase your heart rate
3. You will be able to run farther.
Most fitness is driven by the principle of progressive overload. Over time, the amount of stress placed on the body gradually increases. One way to run is to increase your mileage and time on your feet. Once your body gets used to the stress of running, you’ll be able to run more efficiently and tolerate more runs. So even if your pace doesn’t seem to be improving as much as you’d like, the true test of fitness is how far you can run at a time.
“When you don’t feel tired running and are training consistently for weeks on end, you know your body is responding well,” Katz says.
Plus, by running more and for longer, you’ll eventually get faster. A 2021 study published in the Journal of Strength and Conditioning Research found that easy run volume was most correlated with world-class long-distance running performance compared to tempo runs, long interval training, and short interval training. Ta. So while tempo runs and short bursts of speed are important for improvement, steadily increasing volume in the form of easy runs is essential to overall performance.
Related: What exactly is a tempo run?
4. Recovery is faster.
Speaking of not feeling tired, how quickly you recover from a workout is a great sign that your body is adapting to the demands of running and becoming more efficient. When you expose your body to new stressors, such as running farther than before or introducing a faster pace in speed training, it’s normal to feel tired and sore afterwards. “That’s an indicator that the muscle is changing,” Sheakley says.
However, over time, your body gets used to the distance and pace, and you won’t feel as tired or sore afterwards. That doesn’t mean you won’t feel sore after a workout. Intermediate or advanced runners with a lot of experience with long or hard sessions may not feel the effects on their muscles as clearly as novice runners.
But if you start to realize that you don’t need an extra day between your long runs and your next workout, or if you still don’t feel completely gassed the morning after the track, it’s time to It suggests that you are running. Schedule your training appropriately, eat and get enough sleep,” says Katz. All this means that your body is ready and able to withstand more training loads.
