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You’ve probably heard the quote: “Running is 90% mental.”
Sure, that might be an oversimplification—but there’s truth in it. Because when your mind isn't on your side, no gear, pace, or training plan will save your race.
But what if your biggest obstacle isn’t mental toughness?
What if it’s something else entirely… like how you're training?
Let’s talk about pacing, mindset—and how a shift in strategy (and the right running gear, like a running belt that keeps distractions at bay) can change everything.
You’re putting in the miles. Hitting your workouts. Showing up.
So why are you getting slower?
This question haunted me on more runs than I’d like to admit. I wasn’t injured. I wasn’t slacking. But something wasn’t clicking.
Then I realized I was letting numbers rule my training.
Every glance at my GPS watch was a tiny punch to the gut. I’d see slower paces, panic, and push harder—wrecking the workout in the process.
That’s when I stopped chasing paces… and started training by effort.
Effort-based training means ditching your pace obsession and focusing on how your body feels instead.
Instead of locking into target splits, you run using a scale from 1 to 10—where 1 is barely moving, and 10 is your all-out race-day sprint.
Here’s a quick breakdown:
3/10 – Recovery runs (most of your weekly mileage lives here)
5/10 – Steady state (breathing harder but still in control)
6–7/10 – Tempo efforts (race simulations, longer intervals)
8–10/10 – Only for race day or final kick in a hard session
This approach builds physical fitness and mental awareness. You learn to listen to your body instead of judging yourself by a watch.
Here’s what a typical week might look like using the effort scale:
3 Recovery Runs: All at 3/10 effort
1 Long Run: Mostly 3–4/10, finishing at 5/10
2 Workouts:
Workout 1: 4 miles of 400m–800m intervals ranging from 6–8/10
Workout 2: 8.5 miles of mile-long repeats from 5–7/10
Instead of stressing over pace, you’re tuning in to your body—and surprisingly, that’s when real breakthroughs happen.
Still skeptical? Let’s break it down.
When you chase pace, you’re often trying to force performance. But that can backfire—leading to overtraining, injury, and burnout.
Effort-based training removes that pressure. You stop fearing the numbers and start flowing with what your body is ready for.
Plus, it sets you up for success on race day. Without the psychological weight of “hitting your splits,” you’ll often run faster simply because you’re not holding yourself back with self-doubt.
And trust me, running confidently—without glancing at your wrist every 30 seconds—feels liberating.
You might be wondering what this has to do with gear.
Truth is, your mindset can’t thrive if your gear is holding you back.
That’s where a running belt comes in.
When you free your hands (and your mind) from clunky armbands, jangling keys, or bouncing phones, everything changes.
A lightweight, bounce-free running belt lets you:
✔️ Run distraction-free
✔️ Ditch the bulky pockets
✔️ Store your fuel, phone, and keys comfortably
✔️ Focus on form, breath, and feel—not fumbling
Shop Fitletic 'No Bounce' running belts here
In effort-based training, simplicity matters. The fewer distractions, the more you can tune in and trust your body.
You don’t have to toss your GPS watch. Just stop letting it dictate every step.
Wear it. Record your run. Check your pace after—if you need to. But during your workout, let your body lead.
If you truly can’t resist peeking, convert pace to time:
A 9-minute mile? Run for 9 minutes.
A 6-mile recovery run? Set your timer for 54–60 minutes and cruise.
This small change builds massive trust in your internal pace clock—something no watch can ever fully replace.
Effort-based training isn’t easy at first. It feels weird. Uncomfortable. Vulnerable.
But that discomfort? That’s where the growth lives.
If your training feels stuck, if you’re tired of obsessing over pace, or if your confidence is tanking… it might be time for a reset.
Start with the effort scale. Simplify your gear with a reliable running belt. And trust your training.
Because race day isn't about proving something to your watch.
It’s about proving something to yourself.
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