run group1

Feeling a Steady Run, and what effects it has..

What are the training benefits of a steady run2a

Running at your steady pace maximizes development of your aerobic threshold – the fastest pace you can run while still remaining completely aerobic (meaning your muscles have enough oxygen to produce all the energy they need) and while burning fat as your primary fuel source.

Developing your aerobic threshold is important because the aerobic energy system supplies more than 85 percent of the energy needed for distances of 5k or longer. The more you can develop your aerobic system over months and years of training, the faster you’ll be able to run long-term.

What does a steady run feel like

A steady run should feel “comfortably hard”. Meaning, you could keep up the pace for an hour or more, but it’s not exactly easy.

Since “comfortably hard” might mean something different to every runner, you can monitor your breathing rhythm to get a better feel for what a steady run is.

  • Steady runs should typically be performed while breathing at a 3:3 ratio (three steps – one with your left, one with your right, one with your left – while breathing in;  three steps – one with your left, one with your right, one with your left – while breathing out). A 3:3 breathing rhythm enables you take about 30 breaths per minute, which is needed for running “comfortably hard”.

Another easy way to test whether you’re running in the range of steady pace is to perform what is called the “talk test”. While running, try to speak out-loud. If you can get out a three to four short sentences, but can’t quote Shakespeare, you’re running at a steady pace. If you can only blurt out one or two sentences before you start grasping for breath, you’re running too hard.

Are you ready for a Saturday long now?