Pace Running: Improving Speed and Endurance

Can pace running help runners concentrate on other things, like breathing, form, or mental toughness?

Pace Running

Running is a sport many participate in and doesn’t require any equipment—only quality running shoes. Running in races comes with various physical and mental challenges. Some runners enjoy running in races and marathons but want to perfect their abilities and techniques, become more consistent, finish in a certain time, or pass a personal record. This is where pace running or working with a pace runner can help achieve those goals.

What is a Pace Runner?

A pace runner, or pacer, is an experienced runner who can run at a set pace for a long time. The pacer sets the speed so the runner can focus on running. Pacers run in races or marathons to help set the pace for a runner or runners. There are different reasons why professional and amateur runners work with a pace runner. Professional runners often use pace runners to work on techniques and help reach new levels in their running, while amateur runners can work on improving their overall running abilities. There are three typical types of pacers.

Race Pacer

• Pacers wear or carry signs to make it easier for the runners and can often run split times.
• A split time is the time it takes to run a certain distance.
• Typically, these pacers will run at an even pace.
• Many marathons will have pace groups that run at a specific speed or pace throughout the race.
• The pace groups will have runners running a set time so other runners can key off these runners.
• There are typically set paces for a 3-hour marathon time up to a 6-hour marathon time.
• Runners can use pacers to help them reach their goals without relying on technology, such as a smartwatch or GPS, to determine if they maintain the correct speed throughout the race.

Distance Pacer

• Professional and non-professional runners who run long distances or ultramarathons may also use a pace runner to set a specific tempo.
• Ultramarathons are any race with a distance longer than the standard marathon of 26.2 miles.
• Because some ultramarathons can be as long as 50 to 100 miles, runners who choose to have a pacer often have several pacers at different sections to motivate them and help set the rhythm.

Record Pacer or Rabbit

• A record pacer, also known as a rabbit, is a pacer who helps a professional runner set a new record.
• A rabbit often leads the race for a predetermined distance at a predetermined pace.
• Some races have multiple pacers at various distances.

How Are Pacers Used?

There are different reasons for having a pacer, but they are based on the runner’s goals.

• A runner being paced runs directly behind a pacer or pacers.
• A pacer can run any pace requested, but typically, the pace groups run at an even pace or with a slight negative split.
• A negative split is when a runner runs the race’s second half faster than the first half.

How Do They Help?

• A pacer can be helpful because it takes more energy to lead a race than to sit back and follow another runner.
• The pacer is responsible for timing and establishing the tempo so runners only have to focus on running.
• A pacer does more work setting the pace, which allows the runner being paced to relax and not stress about hitting the pace.

A study focused on elite athletes who used pacers. It found that running together at a realistic speed helped optimize and achieve finishing time goals. (Casado A. et al., 2021) However, not all elite events allow pacers to participate. Some championship events, like the Olympics and NCAA Championships, do not allow pacer runners.

Benefits

Benefits of running with a pacer.

Prevent Running Too Fast

• When a race begins, runners can take off and start too fast.
• Starting too quickly can negatively impact the runners, like losing energy and stamina.
• A pacer can help start the race with a steady pace, keeping them from going out too fast or expending too much energy.

Maintain an Even Pace

• Maintaining an even pace can be difficult throughout a long race or a marathon.
• Having a pacer can relieve some stress and pressure.
• A pacer can keep the runners on an even pace or negative splits versus going out too fast and losing energy.

Focus on the Race

• Pacers help the runners stay focused on the race without worrying about how they are running or maintaining the right speed.
• A pacer can help keep runners relaxed.

Motivating

• Pacers can help motivate runners.
• The pace runners may encourage individuals along the way and help them stay motivated to keep working toward their goal, especially when the hard parts come.

Disadvantages

Running with a pacer can sometimes be more stressful than beneficial, especially for amateur runners. A pacer or pace group can be helpful, but it also can create more stress for some amateur runners.

• Sometimes, individuals realize the pacer is running too quickly for what they can handle.
• Anxiety can present as not being able to keep up.
• Other times, runners underestimate their abilities and run more slowly than their bodies can handle.
• However, runners don’t have to stay with a pace group just because they started with them.
• Individuals can run ahead.
• Or if the group is too fast, the runner can slow down and join the slower-paced group behind them.
• The key is to listen to your body and do what feels right.

Becoming a Pacer

An experienced runner who wants to be a pacer for a race can contact a running organization about becoming a pace runner.

• Individuals need to be able to have consistent racing times.
• Be able to run at a set speed for a long duration.
• Most pacers will contact the race organization to apply for a certain pace.
• Some pacers enjoy the thrill of running in a race and helping other runners meet their goals.
• The runner’s goals and the type of event also influence who the pacer is.

Injury Medical Chiropractic & Functional Medicine Clinic

Individuals can talk to local running experts or a running coach. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. We can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

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References

Casado, A., Hanley, B., Jiménez-Reyes, P., & Renfree, A. (2021). Pacing profiles and tactical behaviors of elite runners. Journal of Sport and Health Science, 10(5), 537–549. https://doi.org/10.1016/j.jshs.2020.06.011