Many aspects of running may seem universal, such as complex carbohydrates in the diet and wicking sportswear, but a closer look reveals that other issues, such as pace, are based on each person's individual situation. Factors that determine pace include health condition, athletic experience and running and health goals.
Fitness Level and Conditions
A beginning runner will determine her own pace based on a comfort level that her body establishes during a run. Factors that will maximize pace include wearing appropriate shoes and clothing for course terrain and weather conditions, choosing a flat or gently rolling course, running three or four hours after consuming a meal, and maintaining hydration before and during a run longer than 15 minutes.
Joint Stress
The repetitive motion inherent in running has the reputation for causing joint stress and injuries, which may be a concern for a woman older than 40 looking for an ideal running pace. The truth is that long-time runners older than 50 experience less pain and healthier joints compared with non-runners, according to a 2005 study by researchers at Stanford University. The runners did report a slightly higher level of fractures.
Good Pace
A comfortable pace for a runner is variable and often based on her previous athletic experience and condition of her health. A woman just over 40 years old will finish about midfield, in her age group, in a 10K race running at 7.5 mph; while she will achieve the same result in a half-marathon running at 5.75 mph, according to figures from races in San Francisco and southern California.
Goals
A comfortable pace and conditioning will naturally increase over time. If a runner wishes to run in a competitive event, such as a 5K or 10K race, she may need a methodical approach to achieve a particular pace by race day. Running associations and publications provide training calendars for runners at all fitness levels striving to achieve better times. According to "Science Daily," a 2009 study by researchers at Seattle Pacific University found that leg length and height determine a person's most efficient running pace.
References
- "Running Times"; A Change for the Better; Jim Gerweck
- "Science Daily"; Optimal Running Speed Associated With Evolution Of Early Human Hunting Strategies; March 2009
- "Arthritis Research and Therapy"; Aerobic Exercise and Its Impact on Musculoskeletal Pain in Older Adults: a 14 Year Prospective, Longitudinal Study; Bonnie Bruce, et al.; 2005
- Race Central: San Francisco Marathon 2011 Results
- Safari Park Half Marathon 2011 Results
- Wharf to Wharf 2011 Results
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