What Pace Should I Run as a New Runner

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Getting started as a new runner is intimidating. It’s hard to sift through all the metrics, gadgets, and gear. Tracking heart rate, nutrition, miles, and pace all compound to a lot of noise when you’re new to the sport. You might hear other runners talking about pacing, thresholds, intervals, and splits, leaving you wondering how fast you should be running.

It’s that pesky word should that beginners often hang onto. “I should be matching my friend’s pace.” “I should be running the entire distance without walking.” But, that kind of thinking will only lead to burnout and injury. Instead ask: What pace is right for me, right now?

Even general guidelines—like that a “good” training pace for beginners is 11-14 minutes per mile—may not suit you.  So much goes into proper pacing that it’s best to find what works and what will keep you coming back to log more miles.

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We spoke to coach Jenni Nettik of Mercuria Running to pass along a few secrets to help you run at a level that is right for you and will help you develop your running abilities in a sustainable way.

Run By Effort Not By Pace

While this is sound advice for beginner runners, Nettik actually believes that all runners (even elites) should train by effort rather than pace.

New runners should focus on completing their run at a comfortable effort. If breathing is too heavy to converse with a friend while running, then slow the pace down. This is often referred to as the “talk test” and called “conversation pace.” It’s an easy way to objectively gauge whether you’re running faster than your fitness level.

“The most common mistake that many runners make is running easy runs too fast,” says Nettik.

RELATED: What Is Race Pace, and How Do You Find Yours? 

Running alone? Talk to yourself or try to sing a few lines. Back off whenever your breathing gets ragged, when you feel “out of breath” and anxious for the run to stop.

As a new runner, you’ll want to spend your time running getting to know your body better and listening to its cues. This will come in handy as you become more advanced. Soon you’ll start to understand that how you fast you run is determined by a number of variables in your life. “It’s common for easy run paces to vary by 60-90 seconds depending on  factors like: previous day’s workout, sleep quality, life stress, heat, hydration, fueling, terrain etc.,” says Nettik.

If you’re still curious about pace, consider wearing a watch or fitness tracker, but Nettik recommends hiding the pace and viewing the data afterwards. “One trick that has been helpful for many of our runners is to tape a mantra over the watch face so when they glance down they see something positive like, ‘Let Go, ‘Surrender to joy,’ ‘Be,’ or ‘Smile.’”

Use Time, Not Miles

New runners might benefit from focusing on the amount of time they spend running versus aiming for distance. With each run, you’ll notice that time span gets a little easier, because you’re building your endurance and cardiovascular health. Your pace will drop naturally and you’ll run more miles. Maybe the first time you will only be able to 1 or 2 miles in, but over time you’ll gradually notice 2 miles turns into 2.5, then 3, and so on.

If you’re not focused on pace, Nettik notes there are other ways to measure your improvement:

• Breathing is smoother.
• It’s easier to run longer.
• Body feels less sore after a run.
• Form cues take less concentration.
• Run/walk ratio increases.
• Running uphill feels easier.
• Easy effort yields a faster pace (avoid looking at pace until after a run).

Use a Run/Walk Approach

We get it, run/walking might seem like cheating. But the truth is, this method prevents injury when you’re starting out and is even effective in earning PRs when you’re more advanced.

A walk is defined as always having one foot on the ground at all times. A comfortably fast walk is around 15 minutes per mile. You don’t need to break into a run until you’re going faster than 15 minutes per mile.

RELATED: Don’t Shun the Run/Walk Method

To run/walk, simply run for as long as it feels comfortable, then walk for a while until you’re ready to run again. Start with a 2-minute run, then walk for 1 minute to recover. This will help you keep your breathing in check and heart rate up. Continue this pattern for the time you allotted to run. (This beginner’s guide to running has a training plan that will get you from 0 running minutes to 30 running minutes in six weeks.) Do this for a week or two until it feels comfortable. Then aim for 3-minute runs and 1-minute walks. Continue this pattern as you gain more endurance strength.

If you can’t sustain the amount of time you’ve set out to run, you’re probably running too fast. “Speed is a combination of cadence (the number of steps per minute) and stride length,” says Nettik. Try making your steps smaller to get down to an easier pace, she suggests. “Tiny little steps makes running feel easier!”

Bottom Line: Listen To Your Body

There’s a common saying in running: injuries are caused by going too fast or too far. It’s very easy to get sucked into the “terrible toos” and you’ll likely feel it in the form of shin splints, foot pain, hip aches, knee strains, and other pains. Running is a lifelong process, and there’s no need to go super fast as you’re easing yourself into the sport.

Speed is secondary, especially if you’re running for fitness.  And if you think you are running too fast, you probably are. Your body will tell when it’s time to back off. Don’t try to push yourself too hard, too often. If you do, you’ll risk injury.

Trust that, by listening to your body, you will begin to see improvements in your running in a sustainable way.

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