Back when I started, I thought every run had to hurt to count.
If I wasn’t gasping for air, it felt like I was wasting my time.
I treated every jog like a race—until my knees, my energy, and my motivation all burned out.
That was my wake-up call.
If you’ve ever wondered, “Am I pushing too hard or just cruising too easy?”—you’re not alone.
I asked myself that same question after one too many overcooked runs left me limping.
Now, after years of coaching runners and making my own share of mistakes, I’ve learned how to listen to effort over ego.
And let me tell you—figuring out your sweet spot doesn’t just improve your fitness, it keeps you in the game longer.
Let’s talk about how to find that Goldilocks pace—not too fast, not too slow, just right for your body and your goals.
Signs You’re Running Too Fast
Running fast can feel great—until your body pushes back. Here’s how to know if you’re crossing the line to overtraining:
- Talk Test Fail: If you can’t hold a conversation without sounding like you’re in a wind tunnel, you’re going too hard. Easy runs should feel, well, easy. You should be able to breathe through your nose and talk in full sentences without gasping. If not? Slow down.
- Heart Rate Creeping Up: I like to keep my easy runs around 130 bpm. If I catch myself drifting into the 140s, that’s a red flag. High heart rates on “easy days” just build unnecessary fatigue.
- Early Burnout: Struggling to finish your long runs? Feeling gassed 20 minutes in? That’s a classic sign you went out too hard.
- Heavy Legs & Long Recovery: If your easy runs leave you sore for days, you’re likely treating them like mini races. You should bounce back from most runs in 24–48 hours max. If not, it’s time to dial it back.
- Chronic Injuries: Shin splints, knee pain, constant tight calves—they’re all signs you’re running too hard, too often. I once pushed through easy runs at tempo pace and ended up with patellar tendonitis. I had to take weeks off. Not worth it.
If any of these hit close to home, it doesn’t mean you’re failing. It means you’re learning.
Slowing down isn’t weakness—it’s smart training. You don’t build endurance by constantly flirting with the red zone. You build it with consistency, recovery, and trust in the process.
Signs You’re Running Too Easy (Yes, That’s a Thing)
Now let’s flip the coin. Running slow is often the right move, especially when you’re building your base.
But yes, it is possible to coast too much. Here’s how to tell:
- Zero Challenge: If every run feels like a lazy stroll and you could triple the distance without breaking a sweat, you might be under-stimulating your body. Some runs should leave you thinking, “Whew, that worked me.”
- No Progress in Pace or Endurance: Been running the same 3 miles at the same chill pace for months and wondering why you’re not getting faster? It’s because your body needs a little stress to adapt. Try strides, or stretch the distance now and then.
- Bored Out of Your Mind: I once coached someone doing strict low heart rate training. He was stuck walking to stay in Zone 2—9:00/km pace (around 14:30/mi).
- Awkward Running Form: Believe it or not, running too slow can mess with your form. Short, choppy steps or weird posture creep in when you try to jog slower than your natural stride. If it feels awkward, it’s probably too slow. Walking is a better option than forcing a weird shuffle.
So yes, most of your runs should be easy. But don’t avoid challenge completely.
Sprinkle in some speedwork or tempo runs now and then. Even 10–20 seconds of pick-ups in an easy run can remind your legs they’re not asleep.
Understanding Different Run Paces (Easy, Long, Tempo, Interval)
One of the biggest breakthroughs in running is learning that not every run should feel like a race.
In fact, mixing up your pace is the key to running stronger, faster, and longer without burning out.
So let me break it down the way I explain it to my athletes.
Here’s how each type of run pace works and how to make the most of it.
Easy Run Pace
This is your go-to, your daily bread. Easy runs are relaxed, nose-breathing, talk-with-a-friend kind of runs.
We’re talking 60–70% of your max heart rate—a true recovery zone. On a scale from 1 to 10, your effort should feel like a 3 or 4. If you can hold a conversation or breathe through your nose without trouble, you’re doing it right.
And yes, even if you feel like you’re shuffling. These miles build your aerobic base, strengthen muscles and tendons, and help your body adapt without frying it.
Most runners I coach do about 70–80% of their weekly mileage at this pace.
Quick tip: Struggling to keep it easy? Use the talk test or add some walk breaks until you hit that steady rhythm.
Long Run Pace
Long runs are like extended easy runs. Same feel, just more time on your feet.
You’re training your body to use fat and fuel efficiently, not to go fast.
The first half should feel smooth. Toward the end, sure, it might creep up to a 5 out of 10 on effort—but never race-level hard.
Keep your breathing steady and your effort controlled. This is where you train your mind, too. You learn patience, pacing, and how to keep your cool when fatigue creeps in.
Beginners should keep long runs purely easy. Later on, you can sprinkle in some faster sections if you’re chasing specific race goals.
Tempo Run Pace
A tempo run isn’t a sprint, but it ain’t comfortable either.
This pace sits right around your lactate threshold—the effort you can maintain for about 45-60 minutes without blowing up. It usually matches your 10K race pace or slightly slower.
On the effort scale, think 7 to 8 out of 10. You can talk, but only in short phrases. You’re focused, breathing harder, but you’re in control.
I like to say it’s the pace where you “could talk, but you’d really rather not.”
Most runners screw up tempo runs by going too fast. I used to do it, too. Midway through I’d be dying and slow to a crawl. Learn from that. Keep your effort steady. Finish feeling strong, not wrecked.
Interval/Speed Workout Pace
Now we’re cooking. Intervals are short bursts of hard running—think 9 to 10 out of 10 on the effort scale.
It could be 400m track repeats, 3-minute bursts, hill sprints, or fartleks. During the interval, you’re working hard enough that talking is off the table.
Maybe a grunt, if you’re lucky. But your form still needs to stay sharp. Think smooth, not sloppy.
Because these are so intense, keep them short and give yourself real rest between reps.
For example: 8 x 400m fast with 90 seconds of rest. These workouts sharpen your speed, push your V0₂ max, and teach your body to handle the burn.
Just don’t overdo them. Never run hard two days in a row. These are the icing, not the cake.
How It All Fits Together
Each run type serves a purpose.
Easy and long runs build endurance and recovery.
Tempo runs increase your threshold.
Intervals push your top-end speed.
Mix them up in your training plan and they work together like gears on a well-oiled machine.
I like what one coach once told me: “Every pace is a tool. Use the right one at the right time.”
And honestly? Variety keeps running fun. Easy runs let you zone out. Tempos make you lock in. Intervals give you that rush.
Embrace them all.
Using Pacing Tools: Heart Rate Monitors, Talk Test, GPS
Now, I’m not big on gadgets, but I do think they can help—especially early on. Here’s how I see it:
Heart Rate:
If your watch has HR, use it to keep easy runs honest. Zone 2 is usually 60–70% of your max heart rate. That keeps you aerobic and in the safe zone. Just remember, HR isn’t perfect. It lags on intervals, drifts up on hot days. Use it for patterns, not judgment.
Talk Test:
This is my go-to. If you can talk easily, you’re in the right zone for easy or long runs. If you can say a few words but not hold a convo? You’re probably at tempo effort. Anything beyond that, and you’re in interval territory. It’s that simple. Sometimes I talk to myself mid-run just to check. Weird? Maybe. But it works.
GPS:
Great for pacing if you’re aiming for specific time goals. Just don’t let it boss you around. Effort always wins over exact pace.
Q: How do I know if I’m running too fast on easy runs?
A: The simplest way is the talk test – during an easy run, you should be able to speak in full sentences without struggling.
If you’re gasping or your breathing is heavy, you’re going too fast for an easy day. Your heart rate should also be relatively low (about 60–70% of max).
For example, if you find your easy jog has your heart rate creeping into high zones or you feel spent after a few miles, that’s a clear sign you’re running too fast on what should be a recovery run.
An easy run should feel comfortable enough that you finish with something left in the tank – think of it as effort level 3–4/10.
If it feels harder than that, ease up the pace until it truly feels easy.
Q: Can running too slow prevent progress?
A: Generally, running “too slow” on easy days will not hinder your progress – in fact, it’s often the key to improvement because it allows your body to recover and adapt.
There’s no such thing as too slow for building endurance, unless you’re running so slowly that your form falls apart or you never incorporate any faster workouts at all.
The main caution is if extremely slow jogging causes an unnatural stride (shuffling). As coach Jack Daniels notes, the only real risk of running very slow is if your biomechanics become unnatural; otherwise, feel free to go as slow as needed on easy days.
Over time, as your fitness improves, your “easy” pace will naturally get a bit faster without you forcing it.
However, if you only ever run slow and never challenge yourself with even moderate paces, your body might plateau in speed.
The solution is to keep doing the majority of runs easy (to build aerobic base), and periodically include some faster efforts (like tempo runs or intervals) to stimulate improvement.
In short: running slow is great for you, as long as you balance it with a little bit of faster training to continue making gains.
Don’t worry – those slow miles are an investment that will pay off when you do run fast.
Conclusion
In closing, I want to leave you with a dose of encouragement: Trust yourself.
The fact that you’re actively seeking to improve your pacing means you’re on the path to becoming a smarter runner. Be patient as you implement changes.
At first, slowing down might feel weird (“Is this really okay?”) or speeding up might feel scary (“What if I bonk?”). But with each run, you’re gathering data and experience.
You’re learning the fine art of running at just the right effort. It’s like tuning a radio – at first there’s static, but eventually you lock into a clear signal.
When you do, running becomes a joy on a whole new level. You’ll find a pace where you hit that flow state – not too strained, not too easy, but perfectly in sync with your body.
You’ll also find confidence in knowing when to throttle back or hit the gas, independent of what anyone else is doing.
That is running freedom.
So, keep listening to your breath, your legs, your heart. Keep the ego in check and the purpose in focus.
Whether you’re out for a gentle jog under Bali’s sunrise or pushing through a tough interval in the rain, know that each has its place.
By asking the question “too fast or too slow?” and using the tools and insights we discussed, you’re really asking “what does my body need today?” – and that is the hallmark of a wise runner.
Run happy, run your own pace, and remember: the journey is the reward.