How Fast Should I Be Running

As a runner, one of the main questions that often comes to mind is, “How fast should I be running?” It’s a common concern for both beginners and experienced runners alike. Finding the right pace is crucial not only for improving performance but also for avoiding injuries and burnout. In this article, I will delve into the factors to consider when determining your running speed.

1. Listen to Your Body

When it comes to running, your body knows best. Pay attention to how you feel during your runs. Do you feel comfortable and in control, or are you pushing too hard? It’s essential to find a pace that allows you to maintain proper form and breathing.

Keep in mind that running too fast can lead to overexertion and potential injuries. On the other hand, running too slow might not provide enough stimulus for improvement. It’s all about finding the right balance that challenges you without pushing you over the edge.

2. Set Goals

Setting goals is vital for any runner looking to improve. Whether you’re aiming for a personal record in a race or simply want to increase your endurance, having a benchmark can help you determine your ideal running speed.

Consider what you’re trying to achieve and break it down into smaller, manageable goals. This will give you a clear direction and help you stay motivated along the way. As you progress towards your goals, you can adjust your running speed accordingly.

3. Use the Talk Test

The talk test is a simple yet effective way to gauge your running intensity. If you’re able to hold a conversation while running, your pace is likely in the moderate range. However, if you can only utter a few words before gasping for air, you may be running too fast.

Pay attention to your breathing and the ability to talk comfortably during your runs. This method can help you maintain an appropriate pace that aligns with your fitness level and goals.

4. Incorporate Different Types of Runs

Varying your running pace is crucial for overall improvement. Mix up your training routine by incorporating different types of runs, such as long slow runs, tempo runs, and interval training.

Long slow runs build endurance and promote fat burning, while tempo runs help improve your lactate threshold and running economy. Interval training involves short bursts of high-intensity running, which can boost your speed and power.


Finding the right running speed is a personal journey that requires self-awareness, goal setting, and experimentation. It’s important to remember that everyone’s ideal pace is different, and what works for one person may not work for another.

By listening to your body, setting goals, using the talk test, and incorporating various types of runs, you can find the perfect speed that allows you to enjoy your runs while continuously improving. So lace up your shoes, hit the pavement, and find your stride!