What is a good running pace?

Running, with its blend of physical and mental challenges, has captivated enthusiasts across all ages and fitness levels. Yet, amidst the popularity, questions linger: What constitutes a 'good' running pace? And how can we harness the power of the gym to unlock our full running potential? Whether you're a novice taking those first tentative steps or a seasoned runner aiming to elevate your performance, this guide is designed to shed light on the path to finding your perfect stride.

A good running pace

Probably one of the biggest draws to running is its adaptability as an exercise. There's no rigid, universally applicable 'good' pace; instead, it's a dynamic concept determined by your unique fitness journey, aspirations, and running goals.

For those just embarking on their running adventure, a 'good' pace is going to be one that allows for comfortable breathing and conversation, prioritising enjoyment and sustainable progress over speed and distance. Seasoned runners, on the other hand, might define a 'good' pace by their ability to maintain a more challenging tempo over longer distances or achieve specific time goals for races.

Even within each individual's running range, a good pace can vary. A leisurely long run might call for a relaxed pace, while interval training sessions might demand bursts of intense speed interspersed with recovery periods. Ultimately, a 'good' pace is one that aligns with your current capabilities, moves you towards your goals, and most importantly sustainable running practice.

How to calculate your running pace

There are a few different ways you can calculate your running pace. One of the easiest is to use the following formula:

Pace (minutes per mile) = 60 / Time (seconds per mile)

For example, if you run a mile in 10 minutes, your pace would be 10 minutes per mile.

Exercises for runners

The gym, often seen as the home of weightlifters and bodybuilders, is actually a treasure trove of resources and equipment for runners. Providing a controlled environment where you can fine-tune your running mechanics, build strength and resilience, and proactively tackle any weaknesses. Below are four pillars of gym-focused training that could take your running to the next level.

Strength training

Strong muscles are the bedrock of efficient, powerful running. Targeted strength training enhances your ability to generate force, maintain proper form, and resist that dreaded fatigue. But remember, you’re going for strength here, not bulk! Bearing that in mind, perform 4 sets of 4-8 reps with at least 2 minutes recovery between.

Focus on exercises that engage your major running muscles:

• Lower Body: Squats, lunges, calf raises, hamstring curls, and glute bridges build power and stability in your legs.

• Core: Planks, Russian twists, and bird dogs strengthen your core, improving balance and posture, crucial for efficient running.

• Upper Body: Rows, push-ups, and overhead presses enhance upper body strength, contributing to overall coordination and power transfer during running.

Treadmill training

The treadmill offers a controlled setting to hone your running technique, experiment with different paces, and accomplish structured workouts. Some of the benefits of treadmill running include the ability to run whatever the weather, easily do interval or hill training, and control your pace at the touch of a button. Treadmills also offer you the opportunity to easily monitor your pace, distance, heart rate and number of calories burned without the need for fitness trackers.

Cross-training

Cross-training involves activities other than running that provide cardiovascular benefits and work different muscle groups. There are several advantages to this including, injury prevention, active recovery, muscle balance and of course variety. You can get all of these from exercises like cycling, rowing and using an elliptical trainer.

Flexibility and mobility work

Flexibility and mobility exercises enhance the range of motion in your joints, improve muscle elasticity, and overall movement efficiency. This can translate to improved running form, reduced muscle soreness, and injury prevention. Incorporate these exercises by including dynamic stretches before and static stretches after your run alongside things like yoga and pilates for overall mobility.