Does Runna tell you to slow down?
- Andy Hood
- 5 days ago
- 3 min read
Does Runna Tell You to Slow Down? A Deep Dive into Pace Management
A few months ago, I wrote a blog post titled "The Problem with Runna," which surprisingly continues to drive significant traffic to my website, consistently ranking high in Google search results. While analysing the search terms that lead people to the article, one term stood out: "Does Runna tell you to slow down?"
The short answer is yes, but that requires a more in-depth explanation. Let's explore how Runna functions as a virtual running coach and how it manages pace.
I've been a Runna user for a couple of years now, actively participating in their customer feedback programs and successfully completing numerous ultras thanks to their structured training plans. Before Runna, I relied on crafting my own programs, often blending them with guided runs from apps like Nike Running Club. The results were decent, but not transformative.
Runna truly changed the way I approach running and event training. You'll typically find me at the starting line of a challenging, hilly ultra – think 50Ks, 100Ks, the Tour du Mont Blanc, and even a self-imposed 24-hour treadmill challenge! I've experienced my share of injuries, which, in all honesty, are usually caused by overtraining. As runners, we often have an insatiable desire to run, which isn't always beneficial.
Runna 2-week free trial code: RUNNA20PQR9E
Understanding Runna's Pace Targets
Each Runna session includes a specific pace target. This might appear as something like "8:10 – 8:30 min/mi" or be slightly less precise, stating "no faster than 8:40 min/mi." For those who prefer kilometers, Runna allows you to choose your preferred unit of measurement within the settings, but as a Brit I stick to miles as KM hurts my brain.
But where do these pace targets originate? Initially, they stem from your setup process within the app. Runna asks a series of questions, including your current personal best times for distances like 5K, 10K, half-marathon, or marathon. It's crucial to be honest here! Avoid exaggerating your times, as Runna will push you based on this information, potentially leading to overexertion. Save the embellishment for your next water cooler conversation!
As you progress through your program, two key things happen:
Performance Monitoring: Runna continuously tracks your faster runs, tempo efforts, and intervals. Based on your performance, it will suggest adjustments to your pace targets. You have the option to accept or decline these recommendations. Personally, I always accept, trusting that Runna has a better understanding of my progress.
Dynamic Pace Adjustments: Throughout the program, you'll notice your pace targets evolving. A run initially targeted at 8:20 min/mi might, by week 6, shift to a target of 8:00 min/mi. This reflects your improvement and the increasing intensity of the training plan.
Do you use Runna
Yes
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Considering it (see free trial code in article)
So, Does Runna Tell You to Slow Down?
Yes, Runna does indeed prompt you to slow down, and here's how it works:
Throughout your run, the app constantly monitors your pace against the pre-determined target. It takes multiple measurements every mile (or kilometer). If you're exceeding the pace target, a friendly voice will chime in, saying something like, "Slow down a little, target pace 8:20, current pace 7:55," for example.
At this point, you have a choice. You can heed the advice and slow down, or, if your pre-workout has you feeling particularly perky, you can disregard it. However, the app will continue to remind you to slow down if you persist in running too fast.
"I like this feature, it keeps me focussed on what I am trying to achieve, stops me overtraining, and makes me concentrate a little more on form too."
The app will also prompt you to speed up if you're running slower than the pace target, always providing you with the target pace and your current speed. Ultimately, the decision to act on the recommendation rests with you. This constant feedback loop is invaluable for staying on track and achieving your training goals.
Notes
Original article written by Andy Hood
Author is not affiliated to, nor sponsored by Runna (but feel free to send me a free t-shirt guys!)
Images are authors original
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