Running at the right pace is crucial to make sure you can train on a regular basis, get the most from your run, allow you to get adequate rest and recovery, and hit your target times in your races.
The simplest way to approach this is to listen to your breathing. If you able to hold a conversation with someone whilst running then this is your easy pace and should be used for long runs. If you run on your own, try saying the alphabet out loud. You should be able to do this in a calm manner without leaving gaps between letters. Combining runs at different paces works your body in different ways as energy systems are slightly different, but your long run is used to develop your endurance base and works your aerobic energy system.
It is very easy in cold weather to start off too fast on your long run and for these runs to become more difficult than they need be. It’s also worth remembering that running in cold weather forces your body to work harder to breathe, pump blood, generate energy and power muscles, resulting in slower running for the same amount of effort.
So remember to find that easy pace gradually, and your long run will become more enjoyable and beneficial.
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