Pace Yourself
Runners Helping Runners Australia
A run can make a bad day better. And we want to make your runs a little better too, by highlighting the benefits of taking your time when running—or not running at all.
- Don’t be afraid to run slow. Consistent pace might just be what you need to reach your goals.
- Unsure about rest days and recovery runs? A day off or an easy run should be part of every runner’s routine.
Read on to learn more…
It can be easy to get caught up in the challenges and milestones of running and end up overexerting yourself, not just physically, but mentally. To keep you going, sometimes the best thing you can do is listen to your body and keep yourself from overdoing it.
Catriona Bisset
Slow Down to Speed Up
It sounds simple, but pacing yourself is a skill that needs to be developed. Instead of reminding yourself halfway through the run that you need to slow down, keep your pace in mind at the start of your run and stick to it. Even when it feels like you’re going too slow, remind yourself that consistency is key.
“Learning to pace yourself is one of the best things you could do as a runner. It takes time to learn pacing and your own specific paces per distance but be patient with yourself to figure these out... Test yourself and once you work out what each pace should feel like, stick to these in training.”
- Nike Running Coach Lydia O’Donnell
To work on your pace, join us in the Nike Run Club app for 'One Hard. Two Easy,' a fun workout where you'll alternate between hard and easy running and have a great time doing it.
Darcy Vescio
Darcy Vescio
Get Some Running R&R
Rest and recovery can go a long way when it comes to getting the most out of your running.
Depending on your level, how many rest days you need will vary. And rest days themselves can vary too. While some rest days can mean a total break from exercise, there’s ways you can ‘actively rest’ if you still want to get some movement in without going for a run, like walking, swimming, cycling or yoga. The important thing is choosing a low-impact activity.
If you're a more advanced runner, you can use recovery runs to refresh your body and prepare for future runs. Just focus on pulling back your pace and keeping your heart rate low.
If you love to run, don't run yourself into the ground. Try the 10-Min Yoga: Runner's Flow workout on the Nike Training Club app. This short sequence will open up tight hips, stretch out tired legs and give your body and mind a brief break from all the go-go-going.
Dylan Alcott
HELP ON THE RUN
Runners Helping Runners is all about community. And the Nike Run Club app is just that. Whether it’s a morning jog or a full marathon, we’ve got the coaching, tracking and guidance you need. Whenever and wherever runners need help, we’re just a tap away.
HELP ON THE RUN
Runners Helping Runners is all about community. And the Nike Run Club app is just that. Whether it’s a morning jog or a full marathon, we’ve got the coaching, tracking and guidance you need. Whenever and wherever runners need help, we’re just a tap away.