What do a 6-minute mile and a 12-minute mile have in common? It’s the same distance.

As a new runner, it’s intimidating to head out and start logging miles, whether you run solo or in a group. So many runners have gizmos and gadgets that keep track of their heart rate, calories, miles and pace, not to mention runners who wear the latest compression sleeves, tights or shoes. They talk about splits and intervals and thresholds. It’s confusing to know what is important. But most confusing of all is knowing how fast you should be running.

But there are tricks to help you find your right pace.聽, elite running coach, shares a few secrets to help you run at a level that is right for you and will help you develop your running abilities. Before you know it, you鈥檒l be passing other runners.

Let聽breathing be a good guide of your pace

鈥淣ew runners should focus on completing their run at a comfortable effort (aerobic),鈥� shares Kastor. 鈥淚f breathing聽is too heavy to converse with a friend while running, then slow the pace down.鈥� Running alone? Talk to yourself or try to sing a few lines. Back off whenever your breathing gets ragged, when you feel “out of breath” and anxious for the run to stop.

Use聽time, not miles

New runners should focus on the amount of time they spend running versus aiming for distance. With each run, you鈥檒l notice that time span gets a little easier, because you鈥檙e building your endurance and cardiovascular health. Your pace聽will drop聽naturally and you’ll run more miles. Maybe the first time you will only be able to get a couple miles in, but over time you鈥檒l gradually notice 2 miles turns into 2.5, then 3聽and so on.

Use聽a run/walk approach

鈥淎 walk is defined as always having one foot on the ground at all times. A comfortably fast walk is around 15 minutes per mile. Running is defined as both feet leaving the ground at the same time. I don鈥檛 believe in using the word jog,” says Kastor. You don’t need to break into a run until you’re going faster than 15 minutes per mile. Kastor says a new runner can shoot for 聽12 to 13 minute pace per mile as a good range to start off with, with walk breaks structured in.

Start with a 3-minute run, then walk for 1聽minute to recover. This will help you keep your breathing in check and heart rate up. Continue this pattern for the time you allotted to run. Do this for a week or two until it feels comfortable. Then aim for 4-minute runs and 1-minute walks. Continue this pattern as you gain more endurance strength.

Listen to your body

鈥淚f you think you are running too fast, you probably are!鈥� says Kastor. , so let it tell you so. Don鈥檛 try to push yourself too hard, too often. If you do, you鈥檒l risk injury.

Adapted from

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