How Slow Should Beginner Runners Run? (Slower Than You Think)

One of the most common questions new runners ask is how slow they should run. It’s also one of the most misunderstood parts of starting. Many beginners assume that if they aren’t breathing hard or moving quickly, they aren’t improving. In reality, running too fast is one of the main reasons people get injured, burnt out, or give up entirely.

If you’re new to running, the correct pace is almost always slower than you expect — and slower than your ego might like.

Why Beginner Runners Almost Always Run Too Fast

Most beginners run at a pace that feels productive rather than sustainable. It’s the pace that feels like “real running,” where breathing is heavy, and legs are working hard. The problem is that this effort level places a lot of stress on muscles, joints, and connective tissue that haven’t yet adapted to running.

Running fitness develops in layers. Your heart and lungs often improve faster than your tendons, bones, and stabilising muscles. When pace is too fast too soon, the cardiovascular system may cope, but the rest of the body struggles to keep up. This mismatch is a common cause of injury in beginner runners.

The Best Pace for Beginner Runners

The ideal pace for beginner runners is often described as a conversational pace. This means you should be able to speak in short sentences without gasping for air. Breathing will be elevated, but it should feel controlled rather than desperate.

If you can’t talk at all, you’re running too fast. If you feel like you could maintain the pace for a long time, you’re likely in the right zone. This pace may feel uncomfortably slow at first, especially if you’re comparing yourself to others or to your own expectations.

Why Running Slow Actually Builds Fitness Faster

Running slowly allows your body to adapt safely. It reduces impact stress, improves movement efficiency, and builds an aerobic base that supports all future running. This base is what allows runners to go faster later without constantly breaking down.

Many experienced runners still spend most of their training at an easy pace. Slower running isn’t a beginner phase you graduate from — it’s a foundational skill that supports long-term improvement.

What If Running Slowly Feels Awkward?

Feeling awkward at slow speeds is normal. Many beginners feel like they’re shuffling rather than running, which can feel frustrating or embarrassing. This sensation usually fades as coordination improves and the body becomes more efficient at lower intensities.

If slow running feels uncomfortable, incorporating walking breaks is a smart solution. Alternating between running and walking allows you to maintain an appropriate effort level while still accumulating running time. Over time, the running portions naturally become longer.

Should Beginner Runners Track Pace or Ignore It?

For most beginners, obsessing over pace causes more harm than good. Pace numbers can encourage comparison and push runners to go harder than they should. Early progress is better measured by consistency, comfort, and confidence rather than speed.

Instead of focusing on minutes per kilometre, pay attention to how running feels. Are you finishing sessions feeling capable rather than exhausted? Are you recovering well between runs? Are you looking forward to your next run? These are far better indicators of progress.

When Does Speed Start to Matter?

Speed becomes relevant once you’ve built a consistent running habit and can run comfortably for longer periods without needing frequent walking breaks. This usually takes several months, not weeks. At that point, faster running can be introduced gradually and intentionally, rather than accidentally through pushing every run too hard.

Until then, running slowly does not hold you back. It’s setting you up to succeed.

Letting Go of Comparison

One of the hardest parts of running slowly is ignoring what others are doing. Social media, fitness apps, and group runs can all create pressure to move faster than is appropriate for your current fitness. It’s important to remember that everyone you see running comfortably fast once started somewhere slower.

Running is not a performance test. It’s a practice. The pace that feels easy and sustainable for you right now is the correct pace, regardless of what it looks like on a watch or app.

The Bottom Line on Running Slow

If you’re new to running, slowing down is one of the best decisions you can make. It reduces injury risk, builds durable fitness, and makes running more enjoyable. Speed will come naturally as your body adapts, but only if you give it the time and space to do so.

Running slowly isn’t a sign that you’re doing it wrong. More often than not, it’s a sign that you’re finally doing it right.