How to find your optimal running paces, according to Nike Coaches

Running is a popular activity that benefits both physical and mental health. But, if you run at the same pace each time, you're missing out on benefits that come from varying your running pace. Running your fastest for every run is hard on your body and can lead to injury.

The fastest a human is known to run is approximately 27.5 miles per hour, a pace attained by sprinter Usain Bolt when he set the world record for the 100-metre dash in 2009. Of course, the average person cannot run at a pace anywhere close to this, and even Bolt only reached this milestone briefly in his career. Running at such a high speed is not sustainable. "Even seasoned runners require lots of slow, easy running", running coach Dave Ridley says.

The key is to vary your running paces, which is important for any runner. "The main reason we vary our paces across different runs is to periodise our training to optimise our running and reach our peak performance when it matters—whether that is race day or the day you want to achieve your goal", running coach Lydia O'Donnell says.

So, what are your optimal running paces, and how do you determine them? Several Nike running coaches, including Ridley and O'Donnell, explain this process and its importance.

Set a foundation, a pace that feels comfortable

Being aware of your optimal running paces will help prevent you from running too fast all the time, allowing you to build endurance and run your best when needed. How do you figure out your optimal pace for each type of run?

If you're a new runner, this can take time to figure out. "The best approach is to go for a run for the time that feels comfortable for you", O'Donnell says. This run time is based on your physical fitness, experience level, current running ability and conditioning, as well as the impact that running places on your body.

You'll know you're running at a comfortable pace if you can carry on a conversation with someone while running. This, according to O'Donnell, acts as a baseline measure. "It should not feel like a jog, but a pace that feels achievable", she explains. Once you determine this pace, you can figure out your slower and faster paces by slowing down and speeding up about 30 to 90 seconds per kilometre.

Woods also suggests conducting your own benchmark test by running a trial run of 3 kilometres and then using a pace calculator to determine your steady pace. This will help determine your running pace for this length of a race and other distances, so it is a good place to start.

Time is telling

"As you get more into the rhythm of running, you will become more comfortable with understanding your pace and how it should vary across different runs", O'Donnell says, adding that testing out a variety of running paces is helpful. "Because even when you are not training for a marathon, you may do runs at marathon pace to help with your endurance for the shorter distances", she explains.

Running is not easy, but if you stick with it and run consistently, you should see positive changes over time. "It takes time and patience to become physically conditioned to the impact of running and to mentally overcome how tough it can be", she says. "Giving yourself the time to overcome these barriers is important, as the goal is to fall in love with running and see it as a form of movement that you can ideally do forever".

Words by Erica Brooke Gordon