Most people run too fast, so in this video we give you some tips to help you find and stay at an aerobic pace that will make you a fitter and faster runner.
Tip 1 – Make sure you can talk comfortably in full sentences as you run.
The best way to stay Chatty on your run is to take a friend along with you as you will have plenty to chat about. To keep the conversation going you will need to find a gentle aerobic pace that suits you both.
Around the world aerobic running has a variety of names that reflect how it should feel. We like Japan’s ‘smiley smiley’ running. After all, as soon as you start running too fast your expression becomes more serious as you focus on keeping the pace going. Our favourite is the version used in the Philippines. They call it ‘gossipy gossipy’ running. If you are concentrating on the gossiping rather than the running then you’re more likely to keep the pace gentle enough.
What if you are running on your own? Try singing or saying a nursery rhyme every so often and remember to keep it relaxed.
Why is it important to keep your running this gentle?
There are different aerobic paces. Chatty running is very gentle but if you go a bit faster, you breathe more deeply. You then start to tap into the anaerobic energy pathway which causes acidity to build up in the body. There is no physiological benefit to running a bit faster. There is real benefit in doing more running though. It’s not the speed you run at but how much you do that makes you fitter and faster. Ultimately if you enjoy your runs you are more likely to want to do more.
Tip 2 – Slow your pace if you start to feel ‘breathy’.
Look out for the sharp intake of breath at the end of a sentence as you chat when you run. This is an indication that you are starting to go a bit too fast. If you are not chatting then be aware of the moment you feel like you are working harder to keep going. Chatty running should feel a little too easy! You have to convince yourself that this easy pace is the ideal pace to train at.
Do the ‘stop test’. Stop running for a moment and key in to how your body feels. If your shoulders aren’t rising up and down much and you feel relaxed and not ‘breathy’ then your pace is Chatty. If not, then start running again but slow the pace down.
Tip 3- Make sure you finish every run like you could do more or have run faster.
This is one of our golden rules. It applies even when you are doing a faster running session. You don’t want to feel like to have given it everything you have. You will take much longer to recover in this instance and are more likely to over train.
When you are running Chatty it’s important to finish having enjoyed a run and feeling energised. You are then much more likely to want to get out on your next run whenever that’s planned.
Your body loves being worked gently. It doesn’t like being worked hard as it’s an added stress. Running should de-stress you most of the time instead. Have fun, enjoy yourself and you will reach your goals quicker becoming fitter and faster.