How fast should beginners run

So many runners have gizmos and gadgets that keep track of their heart rate, calories, miles and pace, not to mention runners who wear the latest compression sleeves, tights or shoes. They talk about splits and intervals and thresholds. But most confusing of all is knowing how fast, or what pace, you should be running.

But there are tricks to help you find your right pace. Andrew Kastor , elite running coach, shares a few secrets to help you run at a level that is right for you and will help you develop your running abilities. Talk to yourself or try to sing a few lines.

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise. Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control. This guide is designed to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated.

If you have not been active for a while, you may want to build your fitness levels gently with our guide to walking for health before you move on to running. Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you. The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every to miles to km. Women should also consider using a sports bra , which is sturdier than a regular bra and provides additional support. Get tips on what to wear when running in the cold.

Plan your runs. Work out when and where the exact route and time you're going to run and put it in your diary. That way, it will not slip your mind.

If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running. Get tips on foods you should eat for sport.

To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings. Start each run with a gentle warm-up of at least 5 minutes. You should be running at a "comfortably hard" level. Try increasing the pace for meters or 30 seconds with a second rest interval.

Or run for 1 minute at a faster pace and then slow down for 2 minutes. Do what feels right for your body. Just remember to make sure to rest long enough to truly recover between your faster intervals. Also, always do a 5- to minute warm-up and 5- to minute cool down for every run. More: 6 Fartlek Workouts for 3 Training Phases. A tempo run is also good for increasing speed.

It is more structured than a fartlek and requires you to run a certain distance or time at a faster speed. You should also run a tempo run at a "comfortably hard" pace. One example of a tempo run would be to run a 5- to minute warm-up, then run 15 to 20 minutes at a harder pace, and then cool down for 5 to 10 minutes.

Another example would be to run a 1-mile warm-up, 2 miles at a faster pace, and then a 1-mile cool down. You can vary this according to your ability, and please note that your faster pace during a tempo run will generally be slightly slower than your fartlek pace. Speed work will help your body handle lactic acid in your muscles more efficiently, and will also increase your body's ability to utilize oxygen. By increasing your body's efficiency in these areas, you will be able to sustain a faster pace during a race.

More: 3 Essential Speed Workouts for Beginners. As you continue with your training, remember not to push your body too hard. Most of your runs should be at an easy pace with a faster run thrown in once a week or so. Do not do faster, harder runs back-to-back, and always stop if you experience any pain. The idea is to get faster and stronger slowly and steadily. With a little patience, you will reach your goals and stay injury-free. More Running Articles. Look for this banner for recommended activities.

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