Run at a pace where you are slightly out of breath but could easily continue on talking to a friend running next to you.
Listening to music on your first few runs isn’t recommended as you need to be fully aware of how you’re feeling. Music can give you a boost of adrenaline that could mask warnings from your body.
If you’re feeling tired, then don’t be afraid to slow down at any point.
In terms of pace, having a Garmin Forerunner or other GPS watch (or even an iPhone with the Runkeeper application) comes in extremely handy. It gives you a good reference as to what pace constitutes an easy or hard speed for you at your current level.
When I first started running, an easy pace was 10:30 min/mile, my normal pace 10:00 min/mile and my fast pace 9:30/mile. A 10 min/mile is considered by many to be a respectable pace for a beginner but if you’re a little overweight don’t be afraid to adjust your pace downwards. You can increase it once you’re ready.
If a 10:00 min/mile is too easy, then try 9:00 min/mile or faster. Ultimately you’ll know what feels right.
If you don’t have access to an iPhone or a GPS watch, then you can measure out the distance of your running route on Google Maps. Take a stopwatch with you and see how long it takes to run the course and with those figures you can easily devise your pace.
Remember it can take a while to find and keep to your perfect pace. As you run more, you will notice that what once constituted a hard pace, is now an easy one. You can then make the natural transition to running faster.
If you’re training for a marathon for the first time, it’s better to be conservative with your pace and liberal with the miles, until you have safely found your feet!
Be patient with yourself and try to enjoy what your runs!
by Matt the Angry Jogger
Angry Jogger loves running to lose and maintain his weight. He started running as an obese man and is now only overweight at 200lbs. He started off at 280lbs.