Question: How fast should I run?

Answer: Many runners, especially beginners, are very curious about how fast they should run. Most daily errands should be run with a fairly ‘easy’ pace.


What is the best way to establish what ‘easy’ means?

The best and simplest way to determine this is to run slowly enough to be able to speak full sentences while running. If you run with someone, it means that you could have a discussion with your partner, not just ‘yes’ and ‘no’. If you run alone, you should be able to sing ‘Happy Birthday’ without running out of air. For some new runners, a conventional pace can be found with walking / running combinations.

Running at a conventional pace (also called normal rhythm), has several benefits.

  • Helps create a more effective racing style
  • Aid muscles learn how to burn fat more effectively
  • Receive and treat oxygen better and manage lactic acid better
  • It causes your heart and lungs to become more efficient by absorbing, delivering, and using oxygen better.

As a beginner, most of your errands should be at a normal pace. Do not worry about your pace of minute/km, if you pass the ‘test of speech’, you are at the right speed.