How do you run? Say to yourself: "Today it will be 5 km"? Or do you just mark 20 minutes and run until the time runs out? I am sure that everything is different and everyone always asks themselves the same question - do I run correctly and do I set goals correctly?

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Research shows that we perceive time and distance differently. When you see how much you have run and how much you have left, then you accelerate by internal efforts at the end. The reaction to time is different: are you distracted and constantly forced to look at your watch? this does not contribute to speed. It turned out that it is easier for people to run while maintaining pace, but you will run faster if you run a fixed distance. Both methods have the right to life, but it all depends on what the purpose of your run is.

Running for time

Harry Wilson, the trainer of former world record holder in the 1-mile run Steve Ovett, recommended his athletes to train all winter in maintaining a certain pace of running. Runners listened carefully to their bodies to understand what pace they are actually able to endure, a necessary skill in sports running. They carefully monitored their breathing and the condition of their legs while maintaining a planned pace. In running for a while, it is very important to keep up the pace, to accurately feel your condition. At least once a month, test yourself in the ability to maintain a certain pace of running. Use a watch or one of the running apps on your smartphone.

Also, be aware that such workouts are well suited during recovery from injuries. Your ego demands to run further and faster, but the limited pace allows you not to listen to it and maintain a given training plan. If you want to try to exceed the recovery plan, then go for a jog in the woods or on an unfamiliar trail where you don't know the distance — the main thing is not to measure distances. Then you will stop running as soon as the body demands it.

Distance running

With the arrival of spring, Wilson switches to one track workout and one fartlek per week. With the arrival of summer, all training takes place on the track. The switch is due to the fact that runners now need to focus on maintaining the pace at a competitive distance. The lines and markings of the track allow you to clearly control yourself and activate the "finishing instincts" of athletes.

Many runners fall into the trap of their ego by speeding up at each finishing section of the track. If you have enough strength that you allow yourself to accelerate every lap, then just increase the pace that you will maintain the next lap. This is much better than running the whole circle, and then finishing victoriously :)

(via)