Working on your running pace brings many benefits beyond just chasing a new personal best. Here’s what working on your pace can truly build for you, other than speed:

Physiological Benefits

1. Improved Anaerobic Fitness & Lactate Tolerance: Faster running challenges your body’s ability to buffer and clear lactate, making hard efforts feel more manageable over time.
2. Enhanced Running Economy: Training at quicker paces teaches your body to move more efficiently — improved stride mechanics, neuromuscular coordination, and energy use.
3. Strength & Power Development: Running faster recruits more muscle fibres, especially fast-twitch fibres, which helps strengthen key running muscles and improve overall force production.
4. Cardiovascular Adaptations: Higher intensity running boosts VO₂ max (the maximum amount of oxygen your body can use during intense exercise), stroke volume (the amount of blood pumped from the heart with each beat), and overall heart efficiency. 

Performance & Injury-Prevention Benefits

1. Injury Resilience: Building strength and load tolerance at faster paces can make tissues more resilient, reducing risk when sprinting, racing, or during unexpected surges.
2. Versatility Across Distances: Developing speed helps even long-distance runners — being able to “change gears” mid-race, cover breaks, or finish strong!
3. Improved Recovery Pace: Raising your ceiling pace makes slower runs feel more comfortable and manageable. 

Psychological & Lifestyle Benefits

1. Mental Toughness: Pushing through fast sessions builds resilience, discipline, and confidence.
2. Variety & Motivation: Mixing up your pace keeps training interesting and engaging, avoiding boredom & monotony.

Daily Life Fitness: Improved anaerobic capacity and strength carry over into other sports, gym sessions, and daily physical tasks.

Pssssst… thinking about pace training? Check the Kic app this Friday for a surprise.