running

amackg

I read you should be able to have a conversation while running. what is thr reason for this? I feel if i push harder I will get more out of my run,

Thanks

SueInAz

Define "more". What do you think you will get "more" of by running faster all of the time? More injuries is probably the most likely thing to happen.

How long have you been running? New runners are usually looking to improve the distance they can run; their endurance. Running more slowly makes this happen. Speed is something that comes later. New runners simply won't progress as quickly if they are going all out on every run.

Even elite runners run at an easy pace for them for 80% of their training time. The other 20% they will do hills or speed work. The easier training allows their bodies to recover more quickly because a lot less stress is being placed on it. There's been a lot of study into this and they've shown that this type of training leads to better results and faster race times.

GauchoMark

depends on the goal of your run. It is just a rule of thumb to keep you in the aerobic range.
http://www.runnersworld.com/running-tips/speak-easy

lorrpb

Conversation reflects that are maintaining a healthy heart rate, elevated but not dangerously elevated. This is usually mentioned for any kind of cardio, not just running.
Explained in this article:
http://www.runnersworld.com/running-tips/speak-easy

BrianSharpe

amackg wrote: »

I read you should be able to have a conversation while running. what is thr reason for this? I feel if i push harder I will get more out of my run,

Thanks

It is counter intuitive but running slowly builds endurance better than pushing yourself to your threshold all the time.

running.competitor.com/2014/06/training/train-slower-race-faster_52242

active.com/running/articles/the-benefits-of-running-slow

SueInAz wrote: »

Define "more". What do you think you will get "more" of by running faster all of the time? More injuries is probably the most likely thing to happen.

Agreed 100%

RoxieDawn

Running harder for what? What are you trying to make the most of in your running? Do you have specific running goals?

BasicGreatGuy

Contrary to what many people may believe, breathing hard (whereby you and others close to you can hear you gasping for air) is not necessarily a sign that one is having a productive run.

As has been mentioned, about 80% of your training runs (as a general rule) should be done at a conversational pace. This 'conversational pace' is defined as being able to carry on a conversation (read: talking in full sentences with someone, without gasping for air) with someone. This 'conversational pace,' whereby your heart doesn't feel like it is beating hard nor can you or someone next to you hear you breathing as you talk, helps one to build what is often referred to as the aerobic base.

What (some people) may not know or may forget at times, is that the body's ability to consume and transport oxygen through the body improves at a faster rate (as a general rule) than the joints, ligaments and bones. And when a person experiences improvement of their oxygen transport ability, he or she often times will (wrongly assume) that the body (as a whole) has improved at the same rate and thus able to withstand the stress of running faster, as well as farther. And this errant belief is what often triggers injuries that are related to the 'too much too soon' mindset.

If you are new to running, it is best to take it very slow with the distance and pace of your running.

If you want to learn how to run faster, you first have to learn how to go slow.

In my opinion, new runners should focus on being consistent with their training, slowly building aerobic base, and concentrating on having the proper form, (as best they can) instead of getting caught up in trying to run faster each session etc.

If one is mindful to incorporate the aforementioned on a consistent basis, improvement in speed will be one of the benefits. The kind of improvement I am broadly speaking of does not happen in a week or two etc. It takes months upon months.

Once you have built up a good foundation, then hill repeats, fartleks and other workouts that help to build speed can be slowly incorporated into your weekly running.

Injuries happen long before we actually feel any physical pain. By the time we start feeling pain, the damage done has multiplied, and the recovery time is often increased. Remember that the next time you feel the urge to want to run faster when you are just starting out.

aashwill

If you can have a conversation during a 5k, 10k, or half-marathon, you aren't trying. And your training should at least some of the time reflect or exceed your race paces.

I haven't run many conventional marathons, but I have run about a dozen ultras and have been able to hold conversations during them. But I am slow and am sure the competitive racers were exceeding a conversational pace.

So to answer your question, no, it is not necessary to run at a conversational pace. But sometimes that pace is appropriate.

NikeSoccRu87er

aashwill wrote: »

If you can have a conversation during a 5k, 10k, or half-marathon, you aren't trying. And your training should at least some of the time reflect or exceed your race paces.

I haven't run many conventional marathons, but I have run about a dozen ultras and have been able to hold conversations during them. But I am slow and am sure the competitive racers were exceeding a conversational pace.

So to answer your question, no, it is not necessary to run at a conversational pace. But sometimes that pace is appropriate.

Running faster burns more calories and you lose weight faster...my adderall prescription helps me run to the point i'm drenched in sweat from head to toe...and i noticed faster weight loss on the scale + hot showers feel a lot better

scorpio516

NikeSoccRu87er wrote: »

aashwill wrote: »

If you can have a conversation during a 5k, 10k, or half-marathon, you aren't trying. And your training should at least some of the time reflect or exceed your race paces.

I haven't run many conventional marathons, but I have run about a dozen ultras and have been able to hold conversations during them. But I am slow and am sure the competitive racers were exceeding a conversational pace.

So to answer your question, no, it is not necessary to run at a conversational pace. But sometimes that pace is appropriate.

Running faster burns more calories and you lose weight faster...my adderall prescription helps me run to the point i'm drenched in sweat from head to toe...and i noticed faster weight loss on the scale + hot showers feel a lot better

No. Running faster doesn't burn any more calories. It burns the same amount, just faster. You burn 0.63 kcal per mile per pound.

amackg

aashwill wrote: »

If you can have a conver.......

I have been running for a few years and run 2.8 miles in 23 minutes but i never focused on the breathing and know nothing about aerobic range,

If you can respond back thanks

amackg

GauchoMark wrote: »

depends on the goal of your run. It is just a rule of thumb to keep you in the aerobic range.
http://www.runnersworld.com/running-tips/speak-easy

Just trying Get a 3 mile run in under 21 min. Can do 3 in 23ish..

amackg

Im asking the question with the info needed

I run 3 times a week, about 2.5-4 miles takes about 20-33 minutes i do not want to run more than 35 minutes due to my schedule . I have been running for 3 years never focused on mking sure to be able you have a conversation, usualy i can't should i be slowing down?

RoxieDawn

which thread to answer on?

http://community.myfitnesspal.com/en/discussion/10451263/running-help#latest

SueInAz

aashwill wrote: »

If you can have a conversation during a 5k, 10k, or half-marathon, you aren't trying. And your training should at least some of the time reflect or exceed your race paces.

I haven't run many conventional marathons, but I have run about a dozen ultras and have been able to hold conversations during them. But I am slow and am sure the competitive racers were exceeding a conversational pace.

So to answer your question, no, it is not necessary to run at a conversational pace. But sometimes that pace is appropriate.

There's a big difference between running a race and running to train for a race. It's the training we're talking about here, not the races. I agree that anyone who runs a race at a conversational pace is not being competitive. There's nothing wrong with that, but when I run in a race I'm usually trying to PR that distance and I'm certainly going at a pace that limits talking to a word or two at a time.

amackg wrote: »

Im asking the question with the info needed

I run 3 times a week, about 2.5-4 miles takes about 20-33 minutes i do not want to run more than 35 minutes due to my schedule . I have been running for 3 years never focused on mking sure to be able you have a conversation, usualy i can't should i be slowing down?

OP, if you want to maximize your training time, 80% of your training runs should be at a conversational pace. The other 20% should be speed work like fartleks and hill runs or simply going all out to test your race pace.

You are, of course, welcome to run at any pace you like with the time you have. It's your training time and your results, no one else's. If you aren't worried about improving your pace then keep on doing what you're doing. There's not any actual harm in running faster all of the time as long as you're giving yourself enough recovery time between runs.