Finding the Right Running Pace: The Conversation Test

Written By: Coach Sienna

If you’ve ever tried long-distance running, you know that one of the hardest things to figure out is your pace!

It’s easy to start out too fast, only to burn out quickly and end up taking more walking breaks than you planned. So how do you avoid that? How do you keep your runs steady, consistent, and sustainable?

Here’s our top tip: the Conversation Test!

The best way to know if you’re running at the right pace is simple, try talking. If you’re running with a buddy, have a conversation. If you’re solo, sing a song or speak a few lines out loud. If you’re gasping for air or struggling to get words out, that’s a clear sign you’re going too fast.

Slow it down. 
Remember: a slow run is still a run. This phase of your training is all about building endurance and getting your body used to the movement. Speed will come later. Right now, focus on the mechanics and aerobic capacity. Having a solid foundation will pay off in the long term.

Being able to hold a conversation while running means you’re in the right aerobic zone. It makes your run more enjoyable, more sustainable, and much easier to recover from.

Because at the end of the day, long-distance running isn’t about going as fast as you can. It’s about finding a pace you can hold. 

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