If you're in the mood to track your running metrics, you've probably already learned about the existence of a running pace calculator. This tool is found in all sports gadgets and applications. If you have noticed, there are two types of measurement in calculators: pace and speed (English "pace" and "speed"), and many beginners confuse these concepts.
Let's remember a school math course - how to calculate speed? That's right, you need to divide the distance by the time interval. Enter the distance into the calculator, accurate to the meter, indicate the exact number of minutes and seconds. You will receive a result in km / h which will show your average driving speed. That is, how many kilometers you will cover in 1 hour.
The pace of running is the opposite of the average speed, it shows how long it takes a runner to cover a specific distance and is measured in min / km. That is, in how many minutes a person will run 1 km. Thus, if you control this parameter, you can roughly calculate how long it will take to complete the distance.
Usually, calculator apps themselves notify the runner about tempo changes, he just needs to adjust the frequency of notifications. Most often, the interval is set at 5-10 minutes. This way you will constantly monitor the productivity of your run.
Online calculators of running speed and pace today are on all resources dedicated to sports and physical education. A person only needs to enter data on the distance traveled and the time spent on it, and then press the "calculate" button. In a second, he will see the indicators.
My own calculator
It is very easy to calculate the average running pace and speed in km / h online, using a computer or smartphone. And how did our dads calculate these values 30 years ago? Imagine, they were armed with a stopwatch, pen, calculator and they counted everything by hand, according to the formula!
Let's go back in time for a minute and try to calculate the pace of running per kilometer without a calculator in a sports gadget:
1. Before starting a run, turn on the stopwatch;
2. Run along the track, with the exact length of its footage - count the circles. This will calculate the distance traveled;
3. Divide distance by time to find your speed. Since the speed is measured in km / h, it means that your numbers also need to be converted into these units:
For example, let's say you ran 3000 meters in half an hour. This means you need 3 km / 0.5 h = 6 km / h. So your average driving speed was 6 km / h.
4. Now, let's calculate the pace in min / km, for this you need, on the contrary, divide the time by the distance. We translate the first into minutes, the second into km: 30 min / 3 km = 10 min / km. Thus, your pace was 10 min / km, that is, you ran 1 km, on average, in 10 minutes.
Did you know that you can also calculate the average running pace for burning fat - this calculator analyzes the number of calories burned, taking as a basis the data on the gender, age, weight and heart rate of the athlete. The program will show you how many calories you burned in a workout, and some of them also visualize numbers by comparing them with the number of slices of pizza, sneakers or glasses of sweet soda.
What does this parameter affect?
It affects the performance of an athlete - it demonstrates how long it takes him to run 1 km. Calculation of the pace of running and speed based on distance and time helps to control performance during participation in competitions - the athlete knows for sure whether he needs to accelerate, or whether he fits into the planned norms.
If you play sports professionally, pay attention to the calculation of running speed with the pace and discharge calculator - thanks to it you will be able to calculate in advance how you will need to run in order to meet the standard for the required discharge. This is a very handy calculator, it will clearly demonstrate how the values will change, if you slightly improve the time, change the tempo numbers
.
How to increase the tempo parameter?
Want to learn how to increase your running pace to improve your performance, endurance and strength on the track? Explore our tips:
- Think carefully about the training program, include exercises to increase endurance;
- Come up with a powerful motivational factor;
- Tune in to systematic workouts, without gaps, conduct them with full dedication;
- Try not to exercise in a state of physical or nervous exhaustion;
- Buy comfortable sports equipment (including a mask), modern gadgets (watches);
- Try to run in comfortable weather conditions;
- Increase the length and cadence while running;
- Develop leg muscles - add strength training to the program;
- Run short-distance races regularly - they help to improve speed performance;
- Monitor the correct running technique;
- Remember how the pace of running is measured - time and mileage, which means you need to learn how to calmly maintain long distances, while improving time indicators;
- Run to music, this technique has been proven to help increase endurance!
So, now you know how to calculate your running pace using an online calculator or manually, and you understand why this indicator is needed at all. Remember, all tips and tricks for increasing your pace are secondary. In the first place is your own desire to study, improve your level, break personal records. Train yourself to create a running pace table based on the calculator's data. Run hard every day, analyze the numbers, and the result will not be long in coming!
