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What Pace Should I Run?

 

One of the biggest mistakes runners make is going out too fast or too slow during their runs.  

 

 

Knowing what your ideal pace is will help make all your runs feel better and be more effective at your end goal whether it is to run longer or faster! 

 

 

We are talking all things run pacing with our very own Coach Lu from our Healthy Runner Coaching Team!

 

Click below to check out the LIVE from the Healthy Runner Facebook Group…

Listen to the Podcast Episode during your next run!

 

In this episode,

Lu talks about run pacing and answer some common questions like these:

  •     What is a good running pace?
  •     How can I measure how hard I am running?
  •     What is the RPE scale?
  •     How can I find my perfect pace?  Is there a calculator to determine running pace?
  •     How to pace yourself when running?
  •     What happens if I run my runs too fast?

 

 

 

Connect with Coach Lu:

 

 

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash. 

 

Since you are a part of our Healthy Runner community, you will get 15% of all of your orders at ucan.com. Just use the code HEALTHYRUNNER during checkout when placing your order. Go ahead and give UCAN a try. Trust me… you won’t regret it!

 

*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review?  Click here to get my instructions on how to leave a review!  Thank you in advance for your consideration! 

 

Want to hear coach Lu’s first time on the podcast?  Check out this episode with our whole coaching team sharing half marathon training tips!  

https://sparkhealthyrunner.com/half-marathon-training-running-tips/

 

 

For context of this episode, I refer you to Episode 25- How Fast Should I Run I 3 Types of Runs in which I did a deep dive on what is the conversational pace run, tempo/ threshold run/ interval or speedwork

https://sparkhealthyrunner.com/types-of-runs/

 

 

For the previous episode with GARMIN check out Episode 46- Best Watch for Running here

https://sparkhealthyrunner.com/best-watch-for-running-should-i-get-a-garmin/

 

 

Want to calculate your own pace like we talked about in the episode?  Here is The VDOT calculator  https://runsmartproject.com/calculator/

 

 

Do You Get Overwhelmed Juggling ‍♀️ Your Life and Trying To Run?…Do you want to learn the right exercises that will have you feeling ?

 

Do you want to learn the exact specific running workouts you should be doing to get ?

 

Would you like all of this in a structured plan that is tailored to your busy schedule to take out the guesswork and searching google and YouTube?

 

Struggling with and have been told by other medical practitioners to just stop running?…

 

If you answered yes to any of these questions…let’s chat to see if you are a good fit for our SPARK BACK high touch point coaching program!

 

I just opened up a few more slots on my calendar but these slots are for this week only! 

 

So if you are a procrastinator you will want to act now and not miss your opportunity!

 

Let’s get on a strategy call with me ‍♂️ as you running coach and physical therapist to see if you are a good fit for how I help runners crush their running goals and become life long injury free runners!

 

Grab a spot on my calendar here:  https://calendly.com/duanescotticoaching/30-minute-strategy-session

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, PhD, DPT

Physical Therapist For Runners

Board Certified, OCS

(203) 376-6514

 

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

Book a Free 30 Minute Strategy Call with Me

 

Get The Workout Plan, Exercises, & Structure To Improve Your Confidence & Strength For Running By Signing Up For Our Strength Training Program: https://programs.sparkhealthyrunner.com/healthy-runner-strength-program

 

Get Help Reaching Peak Performance & Staying Healthy Running By Joining Our Free Facebook Community, Healthy Runner

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⚡️ SPARK Physical Therapy & the Healthy Runner Podcast Helping Dedicated Runners Feel Strong, Confident, and Maintain Their Mental Sanity Running
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If you are a runner and frustrated with your nagging aches and pains and have been told to stop running, we can help you!

Stay Active. Stay Healthy. Just Keep Running!

 

 

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You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.

The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.

At the end of the program, I completed a 10K trail race feeling strong and pain free.

I highly recommend Duane Scotti and the Healthy Runner training programs.

Roger S.

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