A Running Pace

In an effort to reach your personal best, pace is a strategy for establishing a standard and an vital component of your training program. Simply put, pace is a measurement of the time it takes to cover an established distance. Pace is calculated in minutes per mile.

Numerous gadgets and watches calculate pace through GPS tracking and shoe sensor technology but this does not prove to be reliable. In addition, GPS signals are often times interrupted, or you may simply forget to bring the device along on a run.

No need to despair because calculating pace has been measured long before technology existed.

How to Calculate a Running Pace

In order to compute pace, two factors are needed:

*Amount of time it took you to run (timed in minutes)

*Distance you ran (measured in miles)

Next, the formula only requires basic math skills.

Total Running Minutes / Total Miles Run = Pace

Most training programs transform the decimal equivalent for pace back into seconds.Simply multiply .20 minutes per mile X 60 (.20 x 60 = 12 seconds).

Pace = 9:12 per mile or, using the standard abbreviation, you ran at an average pace of 9'12."

After you know how to calculate your pace, begin logging of your runs and races. Note which shoes you wore, the terrain you ran on, and if it were for training or a race. A pattern will become evident which will make it easier to set attainable goals and successfully track your progress.

SPEED AND FORM

Once you know your pace it is simple to find your speed. To calculate your speed, simply divide 60 by your pace.

Having proper form reduces the impact your legs experiences and reduces the risk of injury by establishing a more fluid stride. Count the number of times your foot lands in one minute, then double it (to constitute for both feet) to obtain your cadence. Optimal cadence is 180 steps per minute; therefore, if your step rate is under 170, increase it gradually until your cadence increases.