Running Primer – Part 2

You’ve decided you want to be a competitive runner (again that can mean competing with yourself or against others). So what now? Well, the most likely next step is to decide your ideal race distance.

To Marathon or Not To Marathon?

Every runner is likely to have their ‘sweet spot’ when it comes to distance. Some runners, like my hybrid-athlete buddy over at Sluke On The Go (subscribe to his channel) has set his sights on ultra-marathon distances. My sweet spot seems to be the 5k race distance, though I could go 5 miles but that isn’t a common race distance. Some people are sprinters, opting for really short distances to display their bursts of speed.

Running Distance Options

Here is a list of common running race distances/categories:

5k (3.1 miles)
10k (6.2 miles)
12k (7.5 miles)
10 miler (16k)
Half Marathon (13.1 miles)
Marathon (26.2 miles)
Ultra Marathon (typically 50k, 50 miles, 100k, or 100 miles)
Triathlon
Ironman

These are some of the most popular race distances that cater to a wide range of runners, from beginners to seasoned athletes. Each distance offers its own unique challenges and rewards, providing ample opportunities for runners to choose based on their preferences and aspirations.

There are also specialized running categories that you might be in a position to participate in:

Cross-Country
Sprint Races
Relay Races
Hurdles
Mud Runs
Steeplechase

These events may vary in distances and may be done as a team rather than individual effort.

Finding your distance

When starting out as a new runner, determining the correct race distance is essential for developing a successful and enjoyable running journey. Here are some steps to help you assess and choose the ideal race distance for you:

Assess Your Current Fitness Level: Consider your current fitness level and past exercise experience. If you are relatively new to running, starting with shorter distances, such as 5k (3.1 miles), could be a logical beginning point. When I started running I was around 230lbs, my first goal was 1 mile. That felt like a long distance to be dragging this meat cage and my joints didn’t care for the whole running thing anyway at first.
Set Realistic Goals: Reflect on your personal goals for running. Whether it’s improving endurance, aiming for speed, or conquering longer distances, aligning your race distance with your objectives is crucial for staying motivated and focused. I began my journey into running by way of walking and doing so on a set path each day. My initial running goals were literally things like, “Run until I reach the end of that fence.” It is unlikely I would have stuck with running if I had set my sights on a marathon when I started this journey.
Consult with Experienced Runners: Seek advice from seasoned runners or running coaches who can offer insights into various race distances. Understanding the pros and cons of different distances can help you make an informed decision. Unfortunately, I didn’t heed this advice so I took the much more difficult road. The road to self learning.
Trial and Error: Engage in trial runs at different distances to gauge your comfort, endurance, and overall enjoyment. This can provide valuable firsthand experience and guide you towards the most suitable race distance for your preferences. My first race goal was completing a 5k. My next was completing a 10k. The experience running a 10k helped me understand I should stick with 5k and work on new goals within that distance.
Consider Your Preferences: Take into account your natural inclinations and preferences. Some individuals thrive in shorter, high-intensity races, while others find fulfillment in the endurance and pacing required for longer distances. Impatience was my hurdle. I get bored and impatient on runs over about 5 miles, I lose focus and longer distances become more challenging. Listening to my natural inclinations helped lead me to determining 5k was my ‘sweet spot’.

Remember, the ideal race distance is unique to each individual, and it may evolve as your running journey progresses. Embracing experimentation and staying attuned to your body’s responses will ultimately lead to discovering the perfect race distance for you.

Pacing isn’t just for the anxious

I wanted to recognize an interesting and admirable sort of person in the world of running that you may want to consider becoming. When you get into the half marathon distance and beyond, there are people that specialize in providing a pace.

Pacers in running play a crucial role in helping athletes achieve their race goals. These experienced runners are tasked with maintaining a consistent and predetermined pace throughout the race, offering valuable support and guidance to participants.

The Role of Pacers

Pacers serve as mentors and motivators for runners, especially those aiming for specific finish times. By maintaining a steady pace, pacers enable participants to manage their energy efficiently and avoid starting too fast or burning out too soon. This strategic approach can make a significant difference in a runner’s performance, particularly in endurance races where pacing is key.

Benefits for Runners

Having pacers in races provides several benefits for participants. Firstly, it alleviates the pressure of constantly monitoring one’s pace, allowing runners to focus on their form, breathing, and mental resilience. Additionally, pacers create a supportive and cohesive running community, fostering camaraderie among participants striving towards similar objectives. Furthermore, pacers can offer valuable race-specific insights, encouragement, and reassurance, easing the psychological challenges of tackling longer distances.

Pacer Strategies

Experienced pacers possess a deep understanding of pacing strategies, often employing techniques such as even splits or negative splits to optimize performance. By effectively managing their energy and effort, pacers guide runners through potential rough patches and help them maintain a consistent pace, ultimately enhancing their overall race experience.

In the world of distance running, pacers hold a special role in empowering athletes to reach their full potential and achieve their desired race outcomes. Their expertise, encouragement, and strategic pacing contribute significantly to the success and satisfaction of participants, making them an invaluable asset in the realm of long-distance competitive running.

Next Up

You’ve decided the type of runner you want to be and you’ve decided on a distance (or at least an initial distance) goal, now it is time to start training. Part 3 of this series will go in-depth on training. Finding a coach/choosing a training program. Types of training sessions. Tracking progress. Using various tools/resources to accomplish your training.