I've coached many beginner runners who are worried about what speed to run at. Common questions include:
Am I running too slow?
Can I call myself a runner when I’m slower than everyone else I know?
Should I aim to run faster every time I head out?
I explain to beginners that the priority at the start is slow running. There is no such thing as running too slow. It's completely normal for your speed to be different to someone else's so it's best to avoid comparing yourself to others. Whatever your pace, you are definitely a runner.
So, to run slowly you want to aim for conversational pace - this is running at a speed that allows you to comfortably have a conversation without having to stop to catch your breath. You will be breathing slightly harder than normal and may be sweating a bit, but you’re not gasping for air every sentence. Plus at the end of a run if you're not able to run any further, then it’s a sign you took it too hard. On your next run, slow down.
Running too fast too soon can lead to lack of enjoyment and motivation, increased risk of injuries, and in some cases an abrupt end to your running journey.
Benefits of running at conversational pace:
Builds your aerobic base - this your ability to utilise oxygen efficiently. Every runner needs this foundation.
Allows your joints, ligaments and tendons time to adapt to the stresses of running.
Helps you to enjoy running, especially if you're able to chat to a running partner or appreciate the nature around you.
Finish your run feeling invigorated, rather than exhausted.
Keep your runs slow until you can run at least 30 minutes continuously a few times a week. Then if you want to, you can add in a small amount of faster running, but the majority of your running should still be at conversational pace.
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