Why Beginner Runners Should Train for Time, Not Speed or Distance
Why “Time on Feet” Matters More Than Pace or Distance for Long-Distance Training
When starting a new long-distance training journey, it’s easy to obsess over pace or distance. Social media feeds are full of runners sharing their fastest splits or longest runs, making it tempting to chase those numbers. But for beginners or anyone trying a new distance, focusing on “time on feet” can be a more effective, sustainable, and rewarding way to train.
Here’s why time on feet deserves your attention and how it can benefit your training:
1. Build Endurance Without Overtraining
Running for time, rather than distance or pace, allows you to focus on building your endurance gradually. Your body adapts to the physical and mental demands of long-distance running based on how long you’re moving, not necessarily how far.
By prioritizing time on feet, you reduce the risk of overtraining, which often happens when chasing a specific pace or mileage. Instead, you can focus on running at a sustainable effort, allowing your body to grow stronger while minimizing the risk of injury or burnout.
2. Listen to Your Body, Not the Clock
When you focus on pace, you might push harder than your body is ready for, especially on days when you’re tired or conditions are challenging. This can lead to unnecessary stress and even injuries.
Time on feet shifts the focus to how your body feels. It encourages you to tune into your effort level, breathing, and overall fatigue. Some days, running for an hour might mean covering 8 kilometers; other days, it might mean 6. And that’s okay because both contribute equally to your fitness.
3. Perfect for Beginners and New Distances
If you’re new to long-distance running, it can be daunting to think about covering 15, 20, or even 30 kilometers in one go. Focusing on time instead of distance removes the pressure of hitting a specific mileage.
For example, running for 90 minutes might feel more manageable than aiming for a half-marathon distance. Time-based training meets you where you are, helping you build confidence and resilience at your own pace.
4. Adapt to Your Terrain
Not all kilometers are created equal. Running 5 kilometers on a flat road takes far less effort than running 5 kilometers on a hilly trail. If you’re tied to distance goals, you might underestimate the time required to achieve them on varying terrain.
With a time-on-feet approach, the terrain becomes less intimidating. Whether you’re on a flat path, a technical trail, or battling headwinds, your focus is on movement and effort, not the distance covered.
5. Mental Strength for Long Runs
Endurance running isn’t just a physical challenge; it’s a mental game. Spending more time on your feet helps you develop the mental toughness to keep going when fatigue sets in.
The time-on-feet approach builds your patience and ability to stay focused during long efforts, skills that translate directly to race day when the final kilometers demand the most grit.
How to Train with Time on Feet
Set a Duration: Instead of saying, “I’ll run 10 kilometers,” set a goal like “I’ll run for 60 minutes.”
Focus on Effort: Keep your effort conversational, especially for longer runs. Avoid the temptation to push your pace.
Don’t Worry About Distance: At the end of your run, resist the urge to check how far you’ve gone. Remember, the goal was time, not kilometers.
A Mindset Shift for Longevity
Training by time on feet fosters a healthier relationship with running. It takes the pressure off performance metrics and places the focus on consistency, enjoyment, and progress. Whether you’re preparing for your first long-distance event or simply exploring new running challenges, this approach helps you train smarter and stay injury-free.
So, lace up your shoes, set your watch for an hour, and let go of the numbers. Your body and mind will thank you, and you’ll be setting a foundation for long-term success in your running journey.
