Shortly after registering for my first marathon (way back in 1999) I joined a local running group called: Pacesetters. Little did I know how appropriate the group’s name would prove to be, especially for someone like me who knew nothing about prepping to run 26.2 miles.
If you are an avid runner then you’ve likely found your perfect pace. It’s the speed where you feel as though you could run from New York to Boston without stopping. I refer to it as running in “the zone,” and always thought it had more to do with psychological factors than physiological, but a new study proves me wrong.
According to a recent study, everyone (regardless of how often they run) has a specific pace that uses the least amount of oxygen to cover a distance. The study tested a group of men and women while they ran on a treadmill set at six different speeds. Researchers then recorded the participants’ oxygen intake and carbon dioxide output. The study found that while each runner’s outcome differed, everyone in the group found a “perfect pace” that maximized their efforts.
The study found that the men’s average was about 8.3 mph, or a 7:13 minute mile. Meanwhile, the women’s average was closer to 6.5 mph, or 9:08 minutes per mile. Interestingly, the study also found that a slower pace didn’t necessarily prove to be the most comfortable. In fact, researchers found that when study participants ran a 13-minute per mile pace (4.5 mph), metabolic efficiency was at its lowest.
Researchers believe this is because that particular speed is somewhere between a walk and a jog, and most study participants found it to be awkward and unnatural.
Finding that perfect equilibrium of speed and comfort, where your legs are loose and your heart is pumping, is not hard if you run on a regular basis. Simply record the distance covered and the time it takes you to complete your run for a few weeks, then complete the calculations to find out your average speed. In most cases it will be close to your optimal running pace.
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