Have you ever wondered “Am I running too fast… or too slow?”
If so, you are not alone.
With so much advice around pace, heart rate zones, easy runs, tempo runs, it can quickly feel overwhelming. You might hear people talking about Zone 2, threshold, or interval pace and think… What does that actually mean for me?
The truth is, you don’t need to overcomplicate it. Understanding effort and not just pace is the key to running at the right speed.
Here are 5 simple tips to help you find your running pace, whether you're a complete beginner or returning to running after a break.
1. Why Most of Your Running Should Be at an Easy Pace
One of the biggest mistakes runners make is running too fast, too often. This can lead to burning out and injuries which we don't want!
An easy run should feel comfortable and conversational. For example, you should be able to chat in full sentences without gasping for air.
👉 This is often what people call “Zone 2”, a lower intensity where you’re building endurance, lowering injury rates and enhancing your body's ability to use oxygen efficiently.
2. Running Zones Explained: What Do They Actually Mean?
Simply put, zones are just different effort levels which are usually based on heart rate or perceived effort.
Recovery/Easy (Zone 1-2): Comfortable, can talk easily
Moderate (Zone 3): Breathing harder, shorter sentences
Hard (Zone 4–5): Challenging, only a few words at a time
A good rule of thumb is about 80% of your weekly running should be Zone 2 (easy, aerobic effort) to get you faster and help you stay injury-free, and the other 20% is moderate or hard, such as an interval session or tempo run.
Remember - whilst a watch can be helpful with tracking this, you don't need fancy tech, just tuning into your breath is enough.
3. How to Match Your Running Pace to Your Training Goal
Not every run should be the same:
Easy days = slower, relaxed running
Speed sessions = shorter, faster efforts
Long runs = steady and controlled
Trying to run every session fast is a quick route to burnout or injury. All training plans should incorporate a mix of different sessions; however, the focus will change depending on your race goal.
For example, if you're training for a marathon you will want to incorporate more easy pace sessions, whereas a sprint triathlon will benefit from more speed sessions.
4. Run Slower to Get Faster: The Science Behind Easy Running
It sounds backwards, but slowing down on your easy runs helps your body build a stronger aerobic base, meaning you'll be able to run faster over time. Sounds contradictory right? But it's true, run slower to run faster!
Whilst it can feel really slow and unproductive, this type of running is actually incredibly beneficial and they are often where the progress happens, so don't skip these sessions!
Also don't worry, people won't be watching you and saying "Wow they're slow", so you don't need to hang a sign around your neck saying "I'm on an easy pace run" like the reels on social suggest!
5. Effort Over Numbers: Why You Should Trust Your Body, Not Just Your Watch
Your pace will naturally vary depending on sleep, stress, weather and fatigue, and some days an "easy pace" might feel slower than usual. Don't worry, that's completely normal.
Be kind to yourself and focus on your effort, rather than purely relying on the numbers. This will help you to recover more quickly, avoid burn out and help your training to be more consistent overall.
Running at the "right" speed isn't about hitting a perfect number on your watch. It's about understanding your body, varying your effort and giving yourself the space to improve.
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FAQ
Q: How do I know if I'm running too fast?
A: If you can't hold a full conversation comfortably, you're likely running too hard for an easy day. The "talk test" is a reliable and simple guide.
Q: What pace should an easy run be?
A: Easy pace varies by runner, but a good rule of thumb is 60–90 seconds per mile (or 40-55 seconds per km) slower than your 5K race pace.
Q: Is Zone 2 running really effective?
A: Yes! Research by sports scientist Dr Stephen Seiler shows that elite and recreational runners alike benefit from spending around 80% of training time at easy, Zone 2 effort.
Q: Should I run by heart rate or pace?
A: Both have value, but heart rate reflects how your body is actually feeling on a given day, whereas pace doesn't. On a hot day or after a poor night's sleep, your heart rate will be higher at the same pace than usual. Using heart rate (or simply perceived effort) gives you a more accurate picture of whether you're truly running easy, which is why effort will always trump numbers on a watch.
Q: How long should my easy runs be?
A: There's no single right answer; it depends on your current fitness and overall weekly mileage. As a general guide, easy runs typically range from 20 to 60 minutes. The key is that the duration should feel manageable, not draining. If you finish an easy run feeling like you could have kept going comfortably, you've got it right.