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Pace Calculator
Pace Calculator
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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.