Pace Calculator

Pace Calculator

Pace Chart

Distance Time Pace (min/km)
5 km 25:00 5:00
10 km 50:00 5:00
Half Marathon 1:45:00 5:00

Fitness and Lifestyle Advice

  • Incorporate interval training to improve endurance and speed.
  • Ensure consistent hydration before, during, and after runs.
  • Maintain a balanced diet rich in carbs, proteins, and healthy fats.
  • Rest adequately to allow for muscle recovery.

Recommended Diet Plan

  • Eat a high-carb meal 3-4 hours before long runs.
  • Include lean proteins like chicken, fish, or tofu for muscle repair.
  • Snack on nuts, seeds, or energy bars to sustain energy levels.
  • Consume electrolyte-rich drinks post-run to replenish lost minerals.

Pros and Cons of Running

  • Pros: Improves cardiovascular health, aids in weight management, and boosts mood.
  • Cons: Can lead to injuries like shin splints if overdone, and requires consistent motivation.
Orthotics without the right prescription from your podiatrist can cause foot pain or do not help your foot pain at all.