5 Strategies to Maintain Your Race Pace

With all of the excitement of a road race, it can be very hard to maintain a steady pace throughout the race. For a 5K, it may be somewhat easy, but once you move up to a 10K or Marathon, it is time to put in place some common sense strategies to maintain your running pace. Your pace speed will vary, but try these five race strategies to make for a cool running pace.

1. Proper Training

The first tip is the most obvious, but must be restated. You should properly train for your race. The shorter the race, the tougher it is to keep a fast race pace. For longer road races, fatigue becomes a greater factor.

To keep this one short, create and follow through on a training plan for your race.

2. Plan Ahead

To maintain your race, to go along with proper training is race pace planning. What this means is that you should properly calculate your race pace. Since you are on RunningPaceCalculator.com, this should be very easy. Use our online race pace calculator or download an excel spreadsheet to get your speed calculator running.

Once you have calculated your pace per mile for the race, you know have a goal to shoot for.

3. Race Pace Technology

Current race pace technology is embodied by the runners’ watch that you wear on your wrist. The first and most common is the running pace watch. This watch does one thing very simply, it beeps to keep you on pace. For every step you take, the pace watch will beep one time. The newest running gear to keep your race pace is a GPS running watch. This type of watch will keep you informed about how far you have traveled and tell you your running pace over the distance covered.

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This is a GPS watch

4. Scout the Course

If possible, you should scout the race course prior to running the race. This will be helpful in many ways. Some things to note are elevation gains, long straightways and tough turns. This scouting report will give you a sense of how the race will go because you can now fully visualize yourself running the race. Alternatively, you can also electronically scout your course. A great online tool that will help you determine the elevations to plan your pace is the GMAP Pedometer.

5. Be Flexible

The last strategy is to be flexible. It is nearly impossible to run a steady pace for the entire race. Not every aspect of the race can be calculated. So, think of areas and times to make a surge and places when you feel you will need a rest. Have fun and pace well.

How to Maintain Your Running Pace

One of the most common questions that beginner runners have is how to maintain their running pace. Whether for a road race or a run out the door, maintaining your pace can be difficult.

There are several techniques that help a runner to maintain their running pace. Knowing these can help you improve your running, get more joy out of your running and provide incentive to improve.

Training Runs to Pace

It is hard for runners to gauge their pace when they are just beginning to run. It is also difficult for runners who are moving through different phases of running, such as getting faster or slower, to know or maintain their pace. So, the best thing to do is train for your pace.

To do so, schedule a series of runs over a measured distance and mark out the miles or kilometers. Then, run your course as steady as possible and check your watch at each mile or kilometer marker. After 3-6 days of running this route, you should get a good feel for a pace on this course.

Set Attainable Goals

One of the hardest things for a runner is to be realistic about their skills. If you want to train at a certain pace, you need to know whether or not your body is capable of running the pace. Do a time trial, or run on the track to check your fitness. Then, set your running pace goal accordingly.

If you find it difficult to maintain your targeted running pace, slow down early in your run. This will give you staminia for later that will help you to maintain your pace. (Plus, you’ll have a better chance at avoiding injury.)

Don’t forget to check your running pace charts for the distance you want to cover. As you add more distance, adjust your pace downward accordingly.

Maintaining your running pace is simply a matter of practice. You can train your body to keep a steady pace with patience, dedication and determination.