How to find the right pace for beginners？ Attached to the runner’s pace rating table

As a beginner runner, whether you run alone or with other friends or groups, you may need to record the mileage you have run. Many runners will try to use mobile APP or watch to record their heart rate (watch), calories consumed, running distance and average speed during running, not to mention those experienced runners wearing various new equipment.

Most of the topics that experienced runners usually talk about are interval time, interval running or lactate threshold. But these contents may not help you, because the most confusing question for most beginners is probably how fast should I run? How far should I run?

| What is pace? |

Pace is the time we need to run every kilometer.

This speed is not the speed of your sprint, but the whole running process, trying to make the runner’s physical strength get the most reasonable distribution through the most appropriate speed, so as to complete the whole running process in the shortest time.

It is the most important ability in endurance running.

Here are some tips for beginners to find the pace that suits you best. Andrew casto, a professional running coach from the United States, gives you some secret tips, which can help you find the right pace quickly and improve your running ability step by step.

Don’t be fooled by the saying that running is easy. Running requires not only your legs, but also your brain. It’s no use running with your head down. Knowing how to explore the rules in daily training and competition and finding the pace that suits you through repeated trials is the key to improving your running strength and PB breakthrough.

1. Let your breath guide your steps.

"Beginner runners should focus on making running comfortable and relaxed, so that running can be carried out under aerobic conditions." If you run with your friends, the best way is to see if you can chat with your friends normally without breathing. If you feel tired of chatting or breathing too hard, you need to slow down your pace. If you are running alone, try talking to yourself to see how you breathe. In any case, if you feel breathless and panting and want to stop running, you need to slow down or even stop.

2. Take time as the measure, not distance.

Perhaps the easiest misunderstanding for beginners is to pay too much attention to the distance and always think about how to run longer and faster, while maintaining a fast speed. But in fact, the most important measure for beginners is time. If you pay attention to the time, you will find that every time you run, you can easily run longer than before, because in the process, your physical endurance and cardio-pulmonary ability are constantly improving.

And as you run longer distances, your pace will naturally decrease. Maybe you can only finish 1km in the first run, but with the gradual efforts and the improvement of physical fitness, you will find yourself able to finish 2km, 3km, 5km or even 10km or more slowly.

3. Adopt the method of running and walking.

The definition of walking is that you always have one foot completely on the ground, and the comfortable pace of walking is about 9:30/km (of course, walking at a pace of one hour will be uncomfortable and only suitable for short-distance walking). Running requires both feet to leave the ground at the same time at some moment. In fact, jogging is a relative concept, and there is no absolute definition. Usually, if your pace is lower than 9:30/km, you don’t need to run. It may be more efficient to walk under this condition. An ideal starting pace for a novice runner with a normal figure may be 7:30-8:00/km. Maybe you can’t run too far with this pace, so you can add some brisk walking to recover your physical fitness.

4. Listen to your body’s feelings

When you are running, an idea pops up in your mind and you feel that you are running too fast. That is probably the case. Your body will give you obvious signals that it is time to stop, so you need to pay attention to these signals at all times during running. Don’t push yourself too hard or run too often. If you do this, it is likely that the result will be injury.

Running is a happy thing, I hope everyone can enjoy the process.

Attached to the marathon runner control standard.

Mass runner grade standard

Professional runner grade standard

If your finish results are far ahead of the performance standards of the above-mentioned mass runners, then compare the following table to see the grade standards of professional runners:

| Men’s standard |

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| Women’s standard |

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The most complete marathon speedometer

Reasonable speed and rhythm plan is the key to ensure a smooth finish! On the marathon track, there are different runner modes, but there are usually these common pace runs: first fast and then slow, first slow and then fast, uniform, and segmented pace.

Everyone’s physical condition and motor function are different, and the corresponding pace will be different.

It is very necessary to adjust the pace that suits you according to your own objective factors such as sports function, physical condition and age level.

According to the standard of horse racing grade, which grade are you, old runners and drivers?