Sannidhi Bosamia

10R

Running Pace Analysis

In groups of four we ran 200m across the field twice (run until the end of the length and back
was equal to approximately 100m). We ran in three different paces; fast, slow and medium; and
took the time to complete the run as well as the heart rate after the run.
This is the table of the type of job, heart rate and time taken:
Pace
Slow Jog
Time
1 minute 50 seconds
Heart Rate (per minute) 62

Medium Jog
1 minute 30 seconds
66

Fast Jog
1 minute 16 seconds
88

For some reason, the heart rate wasnt correct probably because it wasnt measured for 60
seconds; instead, for 10 seconds and then multiplied by 6. However, the time was correct since
it decreased as the running pace increased.
Using a Pace Calculator, I found the time it takes to run a marathon using the time taken to run
200m:
For a fast jog, it takes 4 hours, 27 minutes and 14 seconds
For a medium jog, it takes 5 hours 16 minutes and 28 seconds
For a slow jog, it takes 6 hours 26 minutes and 47 seconds.
In 2010 in USA, females between the ages of 0-19 year olds participating in marathons took an
average of 5 hours and 33 minutes to complete the marathon. I chose this age group since I fall
under the category. The time taken is a bit more than the time it takes to run in a medium jog.
However, most of the participants would not have been first-timers. Nonetheless, depending on
the main aim of the marathon which is to either win it or simply complete it. Since the main aim
in this case is to complete it, the time it takes doesnt matter. The lower the heart rate, the less
energy required; therefore the perfect pace should entail a low heart rate.
Firstly, to participate in a marathon, one must train to be able to complete the whole distance
(42km). For first-timers, the suggested training period according to Hal Higdon is 18 weeks. It
includes long runs, slow runs, cross-training (any other form of aerobic exercise that permits you
to use slightly different muscles while resting after your long run), a few races and resting. While
practicing, the pace for the marathon is used. The time it takes to complete the race using a
medium jog is less than the average marathon time. However, maintaining the same pace
throughout the whole marathon is hard since most marathoners pace slow down extremely in
the second half of the race. In a marathon, the pace should be maintained throughout the whole
for higher efficiency which can be easily done. The fast jog cannot be considered since it would
be too hard to run at that pace from the beginning to the end of the marathon. It would require
more energy which would increase the heart rate. When enough energy (oxygen) is not
provided to the body it results in fatigue. The fast jog would require more energy which may

Sannidhi Bosamia
10R

cause fatigue or exhaustion. Therefore, a lower heart rate is better when running a marathon.
Another reason for a lower heart rate is due to the long distance of the marathon, more energy
is needed so a slower pace is better.
I would rather prefer a slow jog instead of a medium jog since it would be less tiring than the
medium jog when comparing it to a 42km-distance. Also, the slow jog saves more energy than a
medium jog. After running one marathon, the pace can be increased a bit as the runner has
more practice. Furthermore, a good running technique would help the runner.
The first technique is to keep your gaze straight. You should not look down at your feet. By
doing so, the neck and back will straighten, bringing them into alignment. The second is to keep
the shoulders loose and low. Even if tired, it is suggested to relax them to maintain a good
running posture. They shouldnt dip from side to side either. The next technique is to keep the
arms swinging between your waist and lower chest level. The hands control the upper body
tension therefore they should be in an unclenched fist and the elbows at a 90 angle. When your
fists start to clench or your forearms tense, drop them to the sides and shake them out for a
while to release the tension. Another technique is the position of the torso. It should be straight
many track coaches describe this as an ideal torso position. If slouching, by taking a deep
breath, you will naturally straighten. The hips are the centre of gravity. For an ideal running
posture they should be aligned with the torso and back. If the torso and back is straight, keeping
the hips straight is no problem. On contrary to sprinters, marathon runners dont need an
exaggerated knee lift as it takes up too much energy. The best way requires a slight knee lift, a
quick leg turnover and a short stride. It will facilitate fluid forward movement rather than wasting
energy on high knee rises. For the proper stride length, the feet should land directly underneath
the body. Running well requires pushing off the ground with maximum force. On each step, the
foot should hit the ground lightly (landing between the heel and mid-foot) and then quickly roll
forward. The ankle should be flexed to create more force. A good running is springy and quiet
therefore your toes should spring off the ground.
I think that by following the running techniques as well as keeping a constant slow pace, the
marathon runner should be able to complete the race without great difficulty. Also training would
help, too. After all, the slow and steady wins the race.

Sannidhi Bosamia
10R

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