problems slowing my jogging pace

benmarcum
benmarcum Posts: 132 Member
in Fitness and Exercise
Not to long ago i have taken up jogging to help with the ol' weight loss, and oddly have enjoyed it. When i first started i was going on the treadmill and things were going great. I could set my pace (5 to 5.2 mph) and was able to hit some goals which is awesome. Now i am trying to move it to outside and i find that i tend to go a bit faster (5.6 to 5.8 mph) without thinking about it until it is to late and i am out of gas. Any tips on how to slow myself down do that i can get a good full run in?

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    Your sense of pace will develop as you run more. RIght now if you start out too fast then finish the run to your goal using walk breaks as necessary. Two things will happen.

    * You will soon find yourself able to run at the slower pace as your sense of pace develops.
    * You will soon be able to finish the run at the faster pace as your condition improves.

    It's a win win solution.
  • caramammal
    caramammal Posts: 147 Member
    i've just began trying a military style run to check my pace and for outside it's working, as I too go too fast and end up walking.

    So, it's simple, it's a 4 pacer...count 4 steps while you breathe in through your nose, count 4 steps while you breathe out through your mouth. It helps control your breathing and pace and matches your pace to your breathing. If forces you to slow down to correct the breathing, and really helped me.

    Good luck to you
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Are you running to music? Maybe find songs with a slower beat and keep in time with them?

    Personally, if I get too winded, I just walk for a minute or so, then get back into it.
  • js370
    js370 Posts: 140
    I would pace my running with my breathing, but as mentioned above, you'll eventually keep pace without thinking about it.
  • em435
    em435 Posts: 210 Member
    bump
    Don't quite have this problem but still working on finding my pace so this is useful advice.
    Thanks
  • rmdaly
    rmdaly Posts: 250 Member
    Get an inexpensive heart rate monitor. Figure out what you should be running at. Some of them can be set to beep when you go over your rate. It might feel really slow and even plodding at first, but your body will get used to it.
  • MHunte
    MHunte Posts: 149
    Get a good hrm and set it up properly with zone or pace limit alarms. Keep and eye one your min/mile and what zone you're in. once you have it set it will beep when you go to fast or over you HR limit. Kind of like a human tachometer. I use it all the time when I go on my runs. I also breathe on a 2-2 count ( two steps inhale two steps exhale). I always inhale and exhale one my left foot.
  • tm0623
    tm0623 Posts: 12 Member
    Bump!
  • gmpearson
    gmpearson Posts: 138 Member
    If you have a smartphone, and are not opposed to running with it, download runkeeper or a similar program. It can pace you.

    I got tired of running with my phone, so I now have a Garmin Forerunner 210 GPS watch, and it keeps me at the pace I want.

    Another rule of thumb, unless you are training for a race, try running to where you can actually speak a sentence out loud. If you have to pause between words to breathe, you are running too fast.

    Greg
  • vahine03
    vahine03 Posts: 214 Member
    Oh yes. Exactly what i needed. I had problems with this too. Thanks yall ;)
  • heybales
    heybales Posts: 18,842 Member
    Not to long ago i have taken up jogging to help with the ol' weight loss, and oddly have enjoyed it. When i first started i was going on the treadmill and things were going great. I could set my pace (5 to 5.2 mph) and was able to hit some goals which is awesome. Now i am trying to move it to outside and i find that i tend to go a bit faster (5.6 to 5.8 mph) without thinking about it until it is to late and i am out of gas. Any tips on how to slow myself down do that i can get a good full run in?

    Ditto on the breathing method.

    So for instance if you got used to breathing on the treadmill in tune with each right foot strike for instance, switch to a 3 foot strike method.
    Or force yourself to breath in through the nose on on 2, out through mouth on 3.

    These were methods I used when changing my training to a slow down to go faster method.
  • heybales
    heybales Posts: 18,842 Member
    Are you running to music? Maybe find songs with a slower beat and keep in time with them?

    Personally, if I get too winded, I just walk for a minute or so, then get back into it.

    Music is excellent metronome if you trained on treadmill at certain speed and turnover, and need to duplicate on road.

    Here is computer program for finding what songs hit what beat level, and tags them for use in music players that read the bpm in the tagging. Or at the least can make a song list of ones in the desired range.

    http://www.mixmeister.com/bpmanalyzer/bpmanalyzer.asp
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    i have the same problem. i figured out the main difference for me is stride in length. my natural stride off the hamstermill is much longer than on.

    it's a bit of a disappointment because i worked my way up to be able to run 40 minutes straight on the treadmill but i have to pretty much start from scratch in the real world :brokenheart:

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