Here’s How to Pace Your Run Effectively

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With 2021 came new fitness goals and if you’re new to running, finding a comfortable pace can be challenging. Learning to pace yourself helps with distance running, but it takes practice and patience. Here’s what to know about pacing your run, so you can finally start to enjoy exercising this year.


In order to run at a consistent, sustainable pace for a long amount of time, you need to work on controlling your breathing. Your breathing rate will help give you an accurate indication of heart rate and it should be lower than 80 percent of maximum for most workouts.


Cadence is a measurement of leg turnover or revolutions per minute. Most runners reach their legs forward on each stride, which causes more effort to maintain. Taking shorter and more strides gives you more control of your exertion level. After you feel comfortable with your breathing, focus on the number of steps you’re taking. It’s easiest to do this on a treadmill because you have to maintain a certain cadence to match the speed of the treadmill.


Mechanics include how loud your footsteps are when they hit the ground, how you swing your arms, and the positioning of your head. If your footsteps are slamming the ground, or you’re swinging your arms dramatically, or your head is wobbling, it means you are over-exerting yourself.