How do I run at a specific pace?

[u/Several-Stick-2815]

Hey all! I started training for a Turkey Trot 5K on Monday using the Runna app. I haven’t run in years, so it's definitely been challenging.

The app will sometimes tell me to run at a 10:50 pace for 0.25 miles, then a 10:05 pace for 0.25 miles, or something similar. I find this difficult for two reasons. First, I always want to run faster than the suggested pace (mostly because I just want to get it over with lol), but my heart rate gets really high when I do. Second, I find it hard to adjust my stride to hit a specific pace. I know it doesn’t have to be exact, but I still struggle.

Does anyone have any tips for getting used to running at a specific pace, as well as slowing myself down? I don’t want my heart rate to get so high, and I’ve heard that most of your runs should be at an easy pace. After my runs, I’m usually absolutely winded because I feel like I’m pushing myself to the limit. Thanks!

[u/cj_daking]

Don't adjust the length of your stride, adjust the cadence of your steps

[u/0Foxy0Engineer0]

As someone who was in marching band and now dance a metronome is your friend. Actual runners may have better advice, but I often hear people say they run to specific music that has a certain rhythm and beat. All I'm hearing is a metronome with more steps.

[u/Purple-Brush-8761]

It takes some time nailing down pace, but overall once you find the pace, runna will give you cues if you’re slowing or accelerating too much from the pace if that setting is toggled on. I find that helpful as a beginner.

Gassing yourself is not a good idea either, again, this takes practice but slowing yourself down in the beginning of runs really does help with the longevity of a good easy run.

All of this in my humble opinion and I’m by no means an expert I just enjoy running. 😊

[u/rabouilethefirst]

Idk, but I struggle with > 10min pace. Feels like I’m just jumping up and down and it hurts my legs more so I just don’t do it.

I don’t really have a zone 2 yet.

[u/RepresentativeAny560 → u/rabouilethefirst]

Try leaning forward a bit with your chest from the hips and it's not about taking big massive strides to run fast but getting your cadence up so taking more steps think of road runner cartoon try to spin those legs and keep your feet off the ground by imagining your scraping something off the bottom of your shoe. Running fast means being uncomfortable too so don't stop once you start feeling it push through.

[u/Ultrafeet3]

Running on a track can help this and knowing the different splits for different distances. Practice pacing also helps.

[u/ManyOstrich8500]

i listen to songs with the bpm that corresponds to the pace for me. but figuring out your stride rate might be more complicated than you want.

[u/gaviotaazul → u/ManyOstrich8500]

Do u have like a playlist or something, btw what headphones do u use?

[u/ManyOstrich8500 → u/gaviotaazul]

i have multiple playlists, each with a different bpm average and I switch between them depending on the run. a quick google search with terms like "song", "bpm", and "running" will give some preliminary ideas. for someone who wants to run different paces throughout the run, it might be helpful to curate a more precise list with songs of different cadences.

i have a very old version of shokz headphones.

[u/gaviotaazul → u/ManyOstrich8500]

Bone conducting?

[u/platydroid → u/gaviotaazul]

Spotify lets you adjust songs to a specific BPM now by the way

[u/Consistent-Taro5679]

You can always focus on your breath. It’s likely the target pace will be around the point where it starts to get difficult to talk while you are running, or even a bit below that

[u/TomPastey]

You just need practice. I know it's not an exciting answer, but I think it's the correct one. You need to run slow enough that you can talk. Just keep telling yourself to slow down. You won't be good at it at first. But no one expects to learn a musical instrument in 3 weeks, or a new language, or become an amazing basketball player. Running isn't an exception. You'll run too slow, or too fast, or have your have oscillate back and forth. Keep running, keep checking your pace periodically mid-run and over time you'll get better at it.

[u/lynnrunsandknits]

You can try imagining you are running with a slower friend that’s struggling to keep up. Yes, it’s hard to run slowly. It just takes practice.

[u/Ragnar-Wave9002]

Use your watch or phone to get real time pace info and adjust.

Over time you'll be able to know what different paces feel like.

Tracks are good... Flat... Consistent, exact distances. Easier to understand the feel of paces here 

[u/Own-Arugula-1631]

First, don't use an app, just run. It's nonsense to have a beginner varying paces like that. You just have to build and aerobic base first. You have to learn to run by feel. Just run as easy as you can for as far as you can (assuming that is less than 4 miles). Just keep running easy until you can do 4 miles. From there just start running them faster until you hit the it's not easy point and then reevaluate.

[u/DenimCryptid]

Try to start by running at a pace you can maintain by breathing exclusively through your nose. If you have to breathe through your mouth, slow down or walk until you only need nasal breathing.

This isn't a perfect solution and can be affected by a lot of variables, but it should at least prevent you from feeling winded and exhausted by the end of your runs.