How Fast Should I Run?
Although it's not impossible, you're most likely not going to set any speed records when you're just starting out, unless you naturally run like a gazelle. If you recognize this beforehand, you're less likely to get upset if you can't run as fast as you'd like.
Remember, everyone has to start somewhere, and the most important thing is to take care of your body.
"Don't start out running faster than what you're comfortable with," Bowman says. "You want to pick a pace that you can maintain over an extended period of time. When you're ready to increase your speed, pick it up for one day a week, but do it by feel. And go for a shorter run on the days where you pick up the pace."
If you run with a partner or buddy, keep in mind that everyone may not run at the same pace. An easy pace for your friend may be a challenge for you; make sure you communicate with your running partner.
Bowman suggests taking turns so that your friend runs at your pace one day (which may be an easy or hard day for you) and then on another run, you keep up with him or her.
More: Solo Running vs. Group Running: Which one Is Right for You?
Another good gauge of pace and comfort level is whether or not you're able to carry on a conversation. If you're struggling, you're probably running too fast.
When it comes to picking up the pace, remember to take a sensible approach in order to reduce your risk of injury. Speedwork can be more intense than regular running, and can put a greater strain on the body.
New runners should expect to be sore for a day or two following a faster, more intense workout. Be prepared and make sure you stretch, use ice for swelling or muscle soreness, and plan a cross-training or recovery day if necessary.
