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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://sparkyourtraining.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://sparkyourtraining.com/types-of-runs/

 

 

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

https://sparkyourtraining.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.sparkyourtraining.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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Working with Duane has been a game-changer for my running. I’ve been in an endless cycle of injuries for the past five years and needed to make a change.

I connected with Duane through his Healthy Runner Facebook group, and then we began our virtual physical therapy visits. Virtual sessions work great for me because I’m constantly traveling and can access care wherever I reside. Even though I’m not in the clinic, I still receive the same quality of experience!

The best part is Duane is a physical therapist, runner, and coach, so he understands how important running is for our physical, mental, and emotional well-being! If you want to become a stronger, healthier, and faster runner, look no further!

Jenn H.

In April, I was diagnosed with proximal hamstring tendinopathy, or PHT. If you haven’t heard of it or experienced it, let me tell you…it’s a real pain in the BUTT! Not only did it derail my training (I’m a runner/cyclist), simply sitting for more than 10 minutes at a time was unbearable. There’s very little research out there on this injury and finding credible information on how to effectively treat was difficult. The initial advice I got from my ortho was to stop running, rest, and stretch. This did absolutely nothing to improve my symptoms or help me get back to running. In fact, stretching made it worse! I also tried massage, dry needling, shockwave therapy…nada. In September, I stumbled on a podcast with Duane where he spoke in depth about his own experience with PHT and how he beat it, and how he helped others overcome this stubborn injury. I was also intrigued by his philosophy of not having to give up the sport you love while recovering from injury. I contacted Duane for a consult and have been working with him since October. After assessing and reaffirming my diagnosis, he put together a customized, structured rehab program focused on progressive loading of the hamstring tendon and supporting muscles WITHOUT giving up running! Gradually, my pain began to lessen and my strength has continued to increase. I am now running four days a week and am closer than at any point in the past 8 months to putting this injury in the rearview mirror for good. I’m looking forward to getting back to structured training and racing again in 2021…an unimaginable goal two months ago. Duane is awesome! His techniques and approach to injury rehab and prevention work. If you’re an athlete who has struggled with injuries that constantly disrupt your training, Duane is your guy!

Tim U.

“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”

Kendyl R.

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