Running by Feel: an exercise in observation without judgement
My training plan read “3 miles easy - blind to pace.”
I felt a sense of dread creeping in. In this type of workout, one runs by effort, rather than by looking at the pace on the clock, watch, or phone.
It is not supposed to be stressful, and yet, I used to find myself worrying about these runs when I saw them sprinkled throughout my training plan.
In some ways, I drove myself crazy on these runs, my thoughts waffling back and forth between, “I know I’m going too slow,” and “Now, I’m going too fast,” and “I’ll never get the pace quite right.”
It’s funny that I had these thoughts, given that the point of the run was to get a sense of where I was with knowing my effort at that particular pace.
What is Intuitive Pacing?
Also called intuitive pacing, running by feel rather than by a set pace, can help runners to understand what a certain pace feels like to all parts of the body, and to get a sense of whether one has internalized the pace.
It can be very helpful for beginner runners, for adjusting pace in varying weather conditions - especially heat and humidity, and for adjusting pace to hills and different terrain.
Running by feel only calls for us to be honest with ourselves and to acknowledge where our current fitness is.
To work with Coach Michelle, set up a free consultation call to get started!
Confession: the first few times I attempted to run blind to the pace, I would steal glances at my watch, so basically, I was cheating! Clearly, I was missing the point.
Appreciate the Opportunity to Run Mindfully
More recently, I’ve come to appreciate running by feel as an opportunity to run more mindfully. I decided to change my approach to these workouts entirely.
First, I reframed my thoughts when I saw one come up on the training plan. I decided to approach the workout listed with curiosity, and ask a question: does my brain and my body know my easy pace?
For those of us prone to glancing at our watches despite our best efforts not to look, I learned a great technique from another runner: place a fun sticker over your watch. Every time you try to look at your watch, there’s your sticker smiling back at you!
An Exercise in Observation without Judgement
Previously, we looked at the body scan technique, and a body scan at the start of a workout to run by feel can be extremely helpful in getting the most out of the run, by helping to hone in on learning what the effort at a specific pace feels like on all parts of the body.
On a run that is meant to be easy and blinded to pace, my body scans often result in a sort of mantra or poem:
I know easy pace.
My body is relaxed.
I am not huffing and puffing.
My footfalls are light.
I could run this way for miles.
This is what easy pace feels like.
By incorporating the body scan with running by feel, the usual stress and worry that accompanied this type of run in the past has been replaced by curiosity and enjoyment. It has become an exercise in observation without judgement.
To learn more about finding your easy pace and how to approach it in a mindful way, join me for a free consultation to get started!
To work with Coach Michelle, set up a free consultation call to get started!