Being concerned with what pace you’re running can be the root of all evil. You finally get out there to start running, which might include overcoming a lot of hurdles, whatever they may be. For that alone, anyone should be proud.
But then your dumb watch or phone starts yelling at you about what pace you’re running, which can make anyone feel badly about themselves, and you start questioning your own self-worth.
That might be a little dramatic, but it happens.
Take solace in this: Pace also has elite runners questioning their self-worth, at times. And also, know this: Even the most elite runners in the world do weeks or months of training runs where they ignore pace altogether.
Runners training for anything from a 100-yard sprint to an ultramarathon do what’s known as “base training.” They engage in, generally, eight to 12 weeks of easy running with no care for what pace they’re clocking. This is known as a “base phase,” and it leads into a “build-up phase,” when they start to gradually increase their pace with racing goals in their future.
For runners training for any sort of competitive event, the base phase is key to their success.
Beginning runners should look at their first twelve weeks of running—or longer—as a base phase. And like competitive runners, they should not be concerned with what pace they’re running.
Here’s why:
It’s good for your body.
The base phase safely and gradually builds an aerobic base by getting your heart and lungs used to running. A base phase also safely and gradually builds strength in your bones, muscles, and ligaments. Pushing the pace during a base phase can lead to strain, stress, and injury. You’ll be building endurance with consistency, not pace.
It’s sustainable.
You want running to be a sustainable activity and not stop doing it after 12 weeks. Part of making running sustainable is learning to enjoy it, to crave the movement, and to not get physically hurt or mentally/emotionally burn out. Running your natural pace over the first 12 weeks instead of pushing the pace to something that feels even more unnatural to your body can not only create injury, but make you despise running. If you’re someone who thrives on the discomfort of sports, be patient. There will be time to push the pace once you’re through the first 12 weeks of building your base/becoming a runner.
Now that you know why you shouldn’t care about pace when you’re just starting out, here are a few tips for how to not care about pace:
Run your “natural” pace.
While no pace will feel all that natural when you’re just starting out, there is no need to try to run at a pace that feels “fast.” Running is hard enough. Your pace should just be faster than a walk, with both feet off the ground during some part of your gait (which is what differentiates walking from running). Your natural pace will be what you’ll settle into throughout your running journey—that pace will naturally become faster as your build strength and endurance.
Don’t worry about the “talk test."
A lot of coaches, and articles about running, will reference what’s known as the “talk test.” Basically, runners are often advised to make sure they can talk while running as an indicator that they’re not running too fast or putting too much strain on their systems that would make it too hard to talk. Many beginning runners will struggle to talk at any running pace. If you can’t talk while running when you’re just starting out, you can try to slow your pace. But if that means you slow to a walk, then throw that talk test out the window (but keep it in the back of your mind if you’re tempted to pick up your pace).
Know you're worthy.
It can be hard to not be self-conscious when you’re just starting out, especially when other runners pass you by. Take this to heart: Every single person, no matter what pace they’re moving, should be celebrated and whatever other runner or human being that doesn’t respect/value/appreciate even the slowest runner out there doesn’t deserve your thoughts. That might sound like a rant, but it’s from the heart.
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