For the last couple of weeks I've been struggling to pace myself when I'm running, no matter what distance or pace I set out to run at I set off far too quickly and then blow up by about half way and have to stop and walk for a bit, then start running far to quickly again and struggle the rest of the way home.
I'm beginning to get really frustrated with myself. As a bit of background I had some bad news about a family member around the same time as I stopped being able to pace myself, could the two things be connected? If anyone else has experienced this and is able to offer some help I'd really appreciate it.
Yes the two things are connected. By starting fast you are venting, a good thing to do; as long as you don't push yourself to injury this can be healthy. Just make an effort to go slow, every step tell your self to go slow, slow enough that you can finish your distance. Since the two things are connected it always may be wise to find a friend family member or professional to talk to. You are not the only one to feel this way and there are worse ways to blow off stress.
Matt
A practical way to address the pacing issue is to time yourself at certain intervals in your runs, if you run the same routes over and over. For example, I have a point in my daily run that I know I should reach in 13:30-14:00. Last week, I was routinely reaching that point in about 12:30 and knew I needed to slow a bit or I wouldn't finish strong. This morning I was a little slow on that, so I picked up the pace. I have other spots in my run that I know I should reach at certain times as well to maintain my desired pace.
I would suggest that you get a heart rate monitor, it was through using one of these that I learned to pace myself. They give you a good visual cue if you are going too fast. By working out the zone your heart rate should be in when exercising you can see if you are over or underdoing it. They can be quite cheap. I got one for £10 at Lloyds chemists (if you are in the UK) which was pretty decent, thought you can get more expensive ones which will beep at you if you are outside your zones, which helped me slow down.
The last comment is right on. Your feelings...or frame of mind... will determine your pace. On race day... your all amp'ed up and run at a faster pace. This is the same thing as your emotions. Try to clear your mind for 10-15 minutes before you run.... during streching or a warm up walk/run.
Also..... and I would never usually recomend this.... do you use an IPOD? When im not really in the mood for a run... I turn up some"Eye of the Tiger" ...or something...jk. The music will clear your head and if you feel yourself going to quick...BOB MARLEY... too slow...Metalica. I think you get the point!
And BTW.... Sorry you hear bout your bad news.... running can be the best medicine for coping. Good Luck!
Setup some interval training where you can vent. Nothing like 8 X 400 to really work off the steam. So a fast 400 followed by a slow 400. Repeat 8,6 or 4times. Half mile to warm up and cool down. Works best on a track.
Just wanted to say a big thanks to everyone for the replies. Its good to know that it was venting and not that I had lost my ability to run. The thought of losing my enjoyment of running (which is what normally sorts my head out) on top of everything else was not a good place to be.
I tried out a quite a few of the suggestions and finally managed to run at a reasonable pace for the first time yesterday, so fingers crossed my runnings back to normal :-)
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