{"id":1150,"date":"2019-04-13T15:33:24","date_gmt":"2019-04-13T15:33:24","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/04\/13\/2019-4-13-how-to-pace-your-run\/"},"modified":"2023-10-08T16:22:15","modified_gmt":"2023-10-08T15:22:15","slug":"how-to-pace-your-run","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/","title":{"rendered":"How to pace your run: 4 simple tips for effective pacing"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Effective pacing can make a huge difference to your race time. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll share some tips on how to pace your run, with a view of lifting the lid on a running topic that can baffle some runners.<\/p>\n\n\n\n<p>Every runner has experienced it. <\/p>\n\n\n\n<p>You set off on your run feeling fresh so you decide to run a little faster than normal, then half way through you start to flag.<\/p>\n\n\n\n<p>The lactic acid starts to pool in your legs and they gradually turn to jelly. <\/p>\n\n\n\n<p>It&rsquo;s either continue on with heavy legs, or cut your run short and hobble home.<\/p>\n\n\n\n<p>Unfortunately, this scenario is all too common for a lot of beginner runners. <\/p>\n\n\n\n<p>It&rsquo;s a real learning curve when judging your pace on a run!<\/p>\n\n\n\n<p>Effective pacing doesn&rsquo;t have to be complicated though.<\/p>\n\n\n\n<p>Whether you&rsquo;re looking to achieve a PB or simply run at a more consistent pace to avoid burnout, in this guide we&rsquo;ll share some simple tips for effective pacing.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is running pace?<\/li>\n\n\n\n<li>Why is running pace important?<\/li>\n\n\n\n<li>How to keep a constant pace while running<\/li>\n\n\n\n<li>How to pace your long run<\/li>\n\n\n\n<li>How to track pace when running<\/li>\n\n\n\n<li>How to pace your run: 4 simple tips for effective pacing<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-683x1024.png\" alt=\"how to pace your run\" class=\"wp-image-6586\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to pace your run\" class=\"wp-image-6586 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is running pace?<\/h2>\n\n\n\n<p>Think about a time during a run when you don&rsquo;t know whether you&rsquo;re running too fast or slow.<\/p>\n\n\n\n<p>Have you ever wondered how fast you should be running when all you have to rely on is your hear rate or breathing?<\/p>\n\n\n\n<p>This is where running pace comes in. Running pace is essentially how fast you&rsquo;re running.<\/p>\n\n\n\n<p>It&rsquo;s typically expressed as the average amount of time it takes for you to run one mile (or a kilometre) during a longer run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/8-ways-to-run-for-longer-without-getting-so-tired\/\">8 ways to run for longer without getting so tired<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why is running pace important?<\/h2>\n\n\n\n<p>Pacing is one of the most important things to master, but is often overlooked my many runners.<\/p>\n\n\n\n<p>While you don&rsquo;t want to get bogged down with numbers, running pace is important because it can help you gauge how long it will take to run a certain distance.<\/p>\n\n\n\n<p>And perhaps more fundamentally, how to stray on track when running.<\/p>\n\n\n\n<p>Pacing is also a great fitness marker. <\/p>\n\n\n\n<p>You can track incremental improvements over time which can be one of the most rewarding parts of being a runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-faster\/\">How to run a 10k in 60 minutes or less<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-683x1024.png\" alt=\"how to pace your run\" class=\"wp-image-6587\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-683x1024.png.webp\" alt=\"how to pace your run\" class=\"wp-image-6587 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/heart-rate-when-running\/\" data-type=\"post\" data-id=\"12269\">Heart rate when running: The complete guide<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to keep a constant pace when running<\/h2>\n\n\n\n<p>In order to keep a constant pace when running, you need to stick to your desired pace during training.<\/p>\n\n\n\n<p>Calculating your pace is a useful way to determine how to pace your run and how fast you should be running.<\/p>\n\n\n\n<p>There are many ways to calculate your pace, but the simplest and most straightforward is to use a running pace calculator.<\/p>\n\n\n\n<p>There are a lot of pace calculators online that can help you to calculate your pace for 5k, 10k, half marathon and marathon distances.<\/p>\n\n\n\n<p>Here are a few of my favourites:<\/p>\n\n\n\n<ul>\n<li> <a style='font-size: revert; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;' href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener noreferrer\">Active.com pace calculator<\/a> <\/li>\n\n\n\n<li> <a style='font-size: revert; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;' href=\"https:\/\/lukehumphreyrunning.com\/hmmcalculator\/race_equivalency_calculator.php\" target=\"_blank\" rel=\"noopener noreferrer\">Luke Humphrey Running pace calculator<\/a> <\/li>\n\n\n\n<li> <a style='font-size: revert; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;' href=\"https:\/\/lukehumphreyrunning.com\/hmmcalculator\/treadmill_mph.php\" target=\"_blank\" rel=\"noopener noreferrer\">Luke Humphrey treadmill calculator<\/a> <\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-vo2-max-charts\/\" data-type=\"post\" data-id=\"6659\">Running VO2 Max charts: What is good VO2 Max for my age and gender?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to pace a long run<\/h2>\n\n\n\n<p>As discussed above, how to pace a long run will depend on the distance you are running.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run at a 5k race for a 10k or half marathon, for example &ndash; there&rsquo;s a reason why your 5k pace is much faster as you&rsquo;re not covering as many miles.<\/p>\n\n\n\n<p>Similarly, if you&rsquo;re running a race over hilly terrain, your pace will be slightly slower and mixed than what it would be on flat roads.<\/p>\n\n\n\n<p>In order to work out your pace for a long run, I suggest you use a running pace equivalency calculator like the <a href=\"https:\/\/lukehumphreyrunning.com\/hmmcalculator\/race_equivalency_calculator.php\" target=\"_blank\" rel=\"noopener noreferrer\">Luke Humphrey Running pace calculator.<\/a><\/p>\n\n\n\n<p>This will help you determine your race pace from 5k to marathon distance.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-use-negative-splits-to-race-faster-and-happier\/\" data-type=\"post\" data-id=\"13346\">How to use negative splits to race faster (and happier)<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-683x1024.png\" alt=\"how to pace your run\" class=\"wp-image-6588\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-683x1024.png.webp\" alt=\"how to pace your run\" class=\"wp-image-6588 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to track pace while running<\/h2>\n\n\n\n<p>Have you ever noticed that elite runners rarely wear running watches to dictate their pace? <\/p>\n\n\n\n<p>This is because they have become so good at judging their pace instinctively.<\/p>\n\n\n\n<p>If you&rsquo;re not an elite runner like the rest of us and need more help to track your pace on your run, then I suggest you invest in GPS technology.<\/p>\n\n\n\n<p>GPS is so effective because it tracks every second of your run and gives you real time data about your running performance so you can keep tabs on it throughout.<\/p>\n\n\n\n<p>Most running apps nowadays have GPS technology which are free to download. <\/p>\n\n\n\n<p>I highly recommend <a href=\"http:\/\/www.mapmyrun.com\" target=\"_blank\" rel=\"noopener\">MapMyRun<\/a> or <a href=\"http:\/\/www.strava.com\" target=\"_blank\" rel=\"noopener\">Strava<\/a>.<\/p>\n\n\n\n<p>If you&rsquo;re not a fan of tracking your run on your phone, I suggest you invest in a sports watch with GPS technology.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/garmin-forerunner-235-running-watch-review\/\">Garmin Forerunner 235 running watch<\/a> is my favourite as it&rsquo;s quick and simple to use and provides accurate data on your run.<\/p>\n\n\n\n<p>It&rsquo;s also a huge plus to be able to quickly check your pace on your wrist instead of having to dig out your phone each time. And no one likes a sweaty phone!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-5k-to-10k-running-apps\/\">5 of the best 5k to 10k running apps<\/a><\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<figure><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6589 size-large\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-683x1024.png\" alt=\"how to pace your run\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6589 size-large lazyload\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-683x1024.png.webp\" alt=\"how to pace your run\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-pace-your-run-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure><p><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to pace your run: 4 simple tips for effective pacing<\/h2>\n\n\n\n<p><strong>#1<\/strong> <strong>Slow down<\/strong><\/p>\n\n\n\n<p>The first step to get to grips with pace is to slow down.<\/p>\n\n\n\n<p>If you&rsquo;re used to running at a certain speed, learning how to slow down is one of the hardest things to master.<\/p>\n\n\n\n<p>It&rsquo;s important to slow down because you don&rsquo;t want to burn yourself out at the beginning of your run. If you start out too hard, your run can quickly become a very frustrating experience.<\/p>\n\n\n\n<p>The golden rule is to run a pace where you can easily hold a conversation without getting out of breath.<\/p>\n\n\n\n<p>If your breathing becomes laboured, it&rsquo;s a sign to slow yourself down.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/tips-on-how-to-slow-yourself-down-when-running\/\">How to slow yourself down when running: 4 simple tips<\/a><\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Practice pacing during training<\/strong><\/p>\n\n\n\n<p>Practice pacing every time you go out for a run and get used to it and get into the habit of keeping tabs on it.<\/p>\n\n\n\n<p>It&rsquo;s surprising how much your pace can change in a run. It can easily be impacted by environmental factors such as the weather.<\/p>\n\n\n\n<p>The time of day in which you choose to run and how your body is feeling on the day of the run can also impact your pacing.<\/p>\n\n\n\n<p>So it&rsquo;s good to get a variety of runs under your belt to really get used to how it feels.<\/p>\n\n\n\n<p>On the day of your run, adrenaline is bound to take over. You&rsquo;ll be tempted to push yourself further, but try not to do this as you&rsquo;ll end up setting off too fast.<\/p>\n\n\n\n<p>Don&rsquo;t compare yourself to other, faster runners on the day either.<\/p>\n\n\n\n<p>Have faith in your pacing that you&rsquo;ve perfected during training and try not to worry &ndash; it&rsquo;s your race and you&rsquo;ll smash it!<\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\">11 things I wish I&rsquo;d known before running my first half marathon<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><strong>#3<\/strong> <strong>Listen to your body<\/strong><\/p>\n\n\n\n<p>Whilst it&rsquo;s good to use technology to track your pace and see all important improvements, it&rsquo;s also a good idea to take some time to really tune into your body and what it&rsquo;s telling you.<\/p>\n\n\n\n<p>During your next easy run, check in on your body while you run. A full body check looks at everything from your breathing to your stride length.<\/p>\n\n\n\n<p>Start by listening to the sound of your feet when they hit the ground, then your breath.<\/p>\n\n\n\n<p>These all important cues are what it sounds and feels like at an easy pace. When those cues change, your pace has probably changed.<\/p>\n\n\n\n<p>In order to tune into your body, leave your GPS watch, phone and headphones at home. Listening to your body is really about paying attention to your breath and body.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\">Running by feel: 5 life changing benefits of running without a watch<\/a><\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Don&rsquo;t compare yourself to others<\/strong><\/p>\n\n\n\n<p>It&rsquo;s all too easy to compare yourself to the runner who looks like they have it all figured out when they overtake you on a run.<\/p>\n\n\n\n<p>What you don&rsquo;t see is all the years of training they have probably invested to get to where they are.<\/p>\n\n\n\n<p>There&rsquo;s a danger in comparing yourself to others when you&rsquo;re learning how to pace yourself. It&rsquo;s ok if you need to run less or run slower.<\/p>\n\n\n\n<p>If you follow what someone else is doing, you may end up running too fast or too many miles, so don&rsquo;t be afraid to run your own race and have faith in what you&rsquo;re doing.<\/p>\n\n\n\n<p>Ultimately, the only person you&rsquo;re trying to do better than is yourself.<\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Effective pacing can make a huge difference to your race time. In this guide we&rsquo;ll share some tips on how to pace your run, with a view of lifting the lid on a running topic that can baffle some runners. Every runner has experienced it. You set off on your run feeling fresh so you &hellip;<\/p>\n","protected":false},"author":1,"featured_media":3689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,78,76,58],"tags":[102,70,69],"mv":{"thumbnail_id":3689,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/70-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1150"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=1150"}],"version-history":[{"count":16,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1150\/revisions"}],"predecessor-version":[{"id":13359,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1150\/revisions\/13359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/3689"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=1150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=1150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=1150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}