8 Common Running Pace Mistakes to Avoid

Running smarter starts with pacing smarter. Avoid these 8 common running pace mistakes to improve performance and reduce injury risk:

Running at One Speed: Mix up your pace - easy runs, tempo runs, and intervals - to target different energy systems and build endurance.
Starting Too Fast: Ease into your race or run to conserve energy and avoid burnout.
Overdoing Tempo Runs: Stick to your target pace to improve lactate threshold without overexerting.
Increasing Distance and Speed Too Quickly: Gradually build mileage and speed to prevent injuries.
Ignoring Hills and Weather: Adjust your pace for terrain and conditions like heat or wind to run efficiently.
Poor Cadence and Stride: Aim for a step rate of 170–180 SPM to improve efficiency and lower injury risk.
Running Too Fast on Rest Days: Keep recovery runs slow to allow your body to repair and strengthen.
Over-relying on GPS Data: Use GPS as a guide, not a rule - focus on effort and body signals.

Key Tip: Focus on effort, breathing, and gradual progress. Proper pacing helps you run longer, recover better, and race stronger.

Running Cadence Explained For Beginners

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1. Running at One Speed for All Workouts

Sticking to the same pace for every run is a common mistake that can limit your progress. Running at one speed neglects different energy systems, reducing the overall effectiveness of your training.

Top runners mix up their speeds - from an easy jog to a fast sprint - all in a single session. This approach not only spreads out the physical impact on your body but also helps you improve in multiple areas.

Here’s a breakdown of how different running paces can improve your performance:

Workout Type	Target Pace Description	Primary Benefits
Easy Runs	A relaxed, recovery pace	Builds aerobic fitness and aids recovery
Steady Runs	A moderate, conversational pace	Improves endurance and consistency
Tempo Runs	A "comfortably hard" pace	Raises your lactate threshold
Interval Training	Alternating between hard and easy efforts	Boosts VO₂ max and develops speed

Running experts emphasize the importance of mixing up your pace. Coach Caleb Masland highlights this in his advice:

"When we train across the entire spectrum of effort, we build a much better engine for future running and racing. This allows us to be able to change gears in races, finish them strong, and run for longer distances."

He also stresses the role of recovery in improving speed:

"You don't actually get faster when running faster, you get faster when your body has a chance to adapt and compensate for the training you've completed."

Amanda Nurse, another experienced coach, adds:

"The more you get used to the feeling of a certain pace, the more likely you're going to be successful at those race distances."

If you’re unsure how to set your paces, tools like the McMillan Running Calculator can help you tailor speeds for each workout.

2. Starting Too Fast

Starting too quickly can throw off your entire race. The adrenaline rush and the energy of the crowd often lead runners to push an unsustainable pace early on. Controlling your start is just as important as managing your pace throughout the race.

Take the example of Daniel Do Nascimento during the 2022 New York City Marathon. He began at a record-setting pace but later collapsed due to stomach issues, heat, and dehydration. Reflecting on the experience, he shared:

"Worry more about all prerace food, and respect more adverse weather conditions in addition to using a more conservative attack strategy to lead the race."

Here’s a guide to pacing based on different race stages:

Race Stage	Perceived Effort	Breathing Pattern	Talking Ability
First Mile	Easy to moderate	Controlled, rhythmic	Can hold a conversation
Mid-Race	Moderate to hard	Deep but steady	Short phrases only
Final Miles	Hard to very hard	More labored	Single words only

Andrea Grove-McDonough, Director of Cross-Country and Track and Field at the University of Toledo, stresses the importance of easing into the race:

"It should feel like you're slightly holding back because your adrenaline and nerves are so high, but it'll make things feel easier than they are. It's almost a false flag. It's supposed to feel easy in the first mile... and then you're going to have to trust."

To pace yourself effectively at the start:

Use pace signs to line up according to your expected finish time.
Pay attention to your breathing. The "talk test" can help you avoid going out too hard.
Stick to your race plan, no matter how tempting it is to follow the crowd.

Greg McMillan, founder of McMillan Running, advises new runners to focus on effort rather than metrics like pace or heart rate:

"For new runners, pace and heart rate and power are all secondary, postrun metrics. Effort/breathing is the best metric for new runners to use. After the run, they can correlate the effort/breathing to pace/heart rate/power. In other words, let the body/mind drive the run instead of pace/heart rate/power."

Breaking the race into segments can help you adjust your pace gradually and avoid burnout. As Star Blackford wisely puts it:

"Choose to slow down now or be forced to slow down later."

3. Pushing Tempo Runs Beyond Target Pace

Tempo runs play a key role in improving your lactate threshold. However, running faster than your target tempo pace can disrupt lactate clearance, undermining the purpose of the workout.

Elliott Heath, a former professional runner and head coach of the Bowerman Track Club Elite, stresses the importance of maintaining control during tempo runs:

"There is some semblance of control over a pace, no matter what distance you're running, and the ability to progress off of that. So with a tempo, it's just important that it's not the session to go out and hammer to see how much you can hang on."

To determine your ideal tempo pace, consider these approaches:

Method	Target Range	How to Monitor
Heart Rate	80–90% max HR	Calculate max HR (220 minus age)
Race Pace	80–90% marathon pace	Based on recent race results
Perceived Effort	6–7 out of 10	Should feel "comfortably hard"

Coach Toby Tanser highlights why pacing correctly is essential:

"Tempo running is crucial to racing success because it trains your body to sustain speed over distance."

How to tell if you're running too fast:

Breathing becomes so heavy that speaking is difficult.
You can't maintain a 2-count inhale, 2-count exhale breathing rhythm.
You feel like you couldn’t run another mile at the same pace.
Your heart rate exceeds 90% of your maximum.

Elliott Heath advises finding "a distance and pace at which you feel like you can go one or two more miles." This balance helps your body efficiently clear lactate while building endurance and mental toughness.

Tempo runs should feel challenging but controlled. Going beyond your target pace not only reduces the workout's effectiveness but could also hurt your race performance. Focus on steady effort rather than chasing faster splits.

If your breathing becomes too labored to speak in short phrases, slow down immediately to stay in the correct zone. Up next, we’ll tackle another common pacing mistake to help you run more efficiently.

4. Increasing Distance and Speed Too Soon

Jumping into higher distances and faster speeds too quickly can lead to setbacks, especially for newer runners. Research shows that increasing weekly mileage by more than 30% significantly raises the likelihood of injury. Dr. Timothy Miller, a sports medicine orthopedic surgeon at The Ohio State University Wexner Medical Center, emphasizes the importance of gradual progress:

"With any new training program, it's crucial to start slow and build your training gradually. Without a slow progression, you are much more likely to get sidelined by an overuse injury like tendonitis, a stress fracture, muscle strain, or even a tendon tear."

Here are some practical guidelines to help you increase your training load safely:

Training Aspect	Safe Progression	Recovery Period
Weekly Mileage	Add 10–15% per week	Reduce by about 20% every 3rd week
Long Run Distance	Limit increases to 10% per week
Speed Work	Add only after building a base	Alternate with easy recovery days

Trying to ramp up both speed and distance at the same time is a common mistake that often leads to overuse injuries. A smarter approach is to maintain a steady pace while gradually increasing distance. Once you're comfortable with that, you can start incorporating speed work.

Up next, we'll look at how terrain and environmental factors can affect pacing.

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5. Not Adjusting Pace for Hills and Weather

Keeping a steady pace requires making changes based on terrain and weather. Hills and weather both bring their own challenges that demand smart adjustments.

For uphill stretches, lean slightly forward, take shorter strides, and maintain effort as you approach the top to keep your momentum going. Louise Damen offers this tip:

"Your leg speed is determined by your arm speed, so quicker arms mean quicker legs!"

Weather also has a major impact on your pace. During the 2018 London Marathon, runners finished around 20 minutes slower on average due to extreme heat, the hottest in the event’s history. For every 5°F above 60°F, expect your pace to slow by 20–30 seconds per mile.

Here’s a quick guide to how weather conditions can affect your running pace:

Weather Condition	Impact on Pace	Suggested Adjustment
Heat (above 60°F)	+20–30 sec/mile per 5°F increase	Slow down 30–90 seconds per mile
Headwind (10 mph)	+8–15 sec/mile	Draft behind taller runners
Rain	+10–20% slower	Lower pace for safety
High Humidity	Similar to heat effects	Adjust effort to how you feel

Dr. Todd Buckingham, an exercise physiologist with PTSportsPRO, explains:

"The body's main source of cooling itself during exercise is through the evaporation of sweat"

When humidity levels are high, this cooling process becomes less effective. That’s why pacing yourself appropriately in such conditions is crucial.

Here are some tips to stay safe and efficient in tough weather:

Focus on heart rate instead of strict pace during extreme conditions.
Run during cooler times, like early morning or late evening.
Sip electrolyte water every 5 minutes when it’s hot.
Choose routes with shade and water stops.
Use the "talk test" to gauge your effort level.

Coach Nicole Gainacopulos of RunMomentumMKE puts it into perspective:

"Think how all the hard work you're putting in during these hot weather months is going to make fall racing that much better"

6. Poor Step Rate and Stride Length

Your cadence - measured as steps per minute (SPM) - has a direct impact on both running efficiency and injury risk. Studies indicate that recreational runners typically fall between 150–170 SPM, while elite runners often hit 180–200 SPM during races.

When cadence and stride length are mismatched, often due to overstriding, the risk of injury increases, and running efficiency drops.

Cadence Ranges and Their Effects

Cadence Range (SPM)	Runner Level	Performance Impact
150–170	Recreational	Higher injury risk, reduced efficiency
170–180	Intermediate	Better efficiency, moderate injury protection
180–200	Elite	Maximum efficiency, lower impact forces

Geoffrey Burns, Ph.D., a sport physiologist for the United States Olympic and Paralympic Committee, offers an insightful perspective:

"Think of cadence as a barometer, not a governor. It's a useful thing to monitor, but you can't be prescriptive with it, because everyone's mechanics are different."

How to Improve Your Cadence Safely

Assess Your Current Cadence: Count your steps for 30 seconds at different paces, then multiply by two to calculate your cadence.
Make Gradual Changes: Slowly increase your cadence by about 5% at a time. For example, if you’re at 160 SPM, aim for 168 SPM to reduce impact forces.
Refine Your Technique: Use tools like a metronome app to help maintain a quick, controlled stride. A 2021 study found that increasing cadence by 7% led to a 5.6% reduction in peak impact forces. Apps like Runo include metronome features specifically designed for runners.

Interestingly, each additional step per minute can lower the risk of bone stress injuries by around 5%.

Up next, explore how to avoid another common pacing mistake.

7. Running Too Fast on Rest Days

A common mistake runners make is pushing too hard on recovery days, which can actually hinder their progress. Studies suggest that about 75–80% of your training should be at an easy pace, with only 20–25% at higher intensity levels.

Why Recovery Runs Matter

Recovery runs play a key role in helping your muscles repair themselves. Training on pre-fatigued muscles can also boost endurance. For example, one study found that training a pre-fatigued leg improved endurance by 90% more than training a fresh leg.

Finding the Right Recovery Pace

Your recovery pace should align with these guidelines:

Intensity Measure	Target Range	Signs
Heart Rate	60–70% of your maximum	Light, steady breathing
Perceived Effort	50–70%	Easy enough for conversation
Pace Adjustment	1–2 minutes slower per mile	Slower than your usual pace

Signs You're Pushing Too Hard

Running too fast on recovery days can lead to several issues:

Lower Performance: Running too hard can prevent full recovery, which impacts your future performance.
Incomplete Recovery: While lactic acid clears within an hour of a tough workout, your muscles still need more time to repair and strengthen.
Higher Risk of Injury: Insufficient recovery means muscles don't repair properly, increasing the likelihood of injuries.

If you notice any of these signs, it’s time to slow down and let your body recover.

Keeping Your Recovery Runs on Track

One easy way to ensure you're running at the right pace is the "talk test." You should be able to carry on a conversation without struggling. If speaking in full sentences feels like a challenge, you're probably running too fast.

For extra help, tools like Runo's metronome can assist in maintaining a steady, slow pace, allowing your body to rebuild and come back stronger.

8. Over-focusing on GPS Speed Data

Runners often rely too heavily on GPS pace readings, but research shows these devices can be inaccurate by 1% to over 6% per measured mile. Understanding these limitations is key to smarter training.

Why GPS Accuracy Varies

Several factors can throw off GPS readings:

Tall buildings or dense tree cover
Trails, winding paths, or uneven terrain
Compact, portable designs that trade precision for size
Signal inconsistencies and calculation methods

GPS watches prioritize portability and battery life, which can reduce their precision.

How Over-reliance Affects Training

Depending too much on GPS data can lead to:

Problem	Effect	Solution
Confidence Issues	Shakes your trust in your abilities	Focus on perceived effort instead
Ignoring Body Signals	Overlooks natural cues like fatigue or breathing	Practice running by feel
Training Errors	Decisions based on flawed data	Treat GPS as a guide, not a rule

"And when a training tool shakes your confidence, it's no longer a valuable training tool." – Jason Fitzgerald

Alternative Ways to Measure Effort

To reduce dependence on GPS, focus on natural feedback and alternative tools:

Rate of Perceived Exertion (RPE)
Use your breathing and muscle fatigue to gauge effort.

"When you run by feel, you race at your optimal speed for the given day."

Natural Cues
Pay attention to your breathing rhythm and foot strike for real-time effort feedback.
Blended Approach
Use tools like Runo's metronome feature to maintain cadence while honing your internal sense of pace.

Using GPS the Right Way

Make GPS watches work for you by:

Testing them on courses with known distances to gauge accuracy
Treating them as a rough guide, not the final word
Focusing on long-term trends rather than single-session data
Running by effort on recovery days and reviewing GPS data afterward

"It's not about never running with GPS. It's about allowing it to become what it's meant to be: a measuring tool, not a coach."

Conclusion

Smart pacing helps runners maintain endurance, avoid injuries, and improve performance. By applying effective pacing techniques, runners can make steady progress while reducing the risk of setbacks.

The Impact of Smart Pacing

Research highlights three key benefits of proper pacing:

Benefit	Impact
Injury Prevention	Lowers injury risk by up to 17.4% with controlled training
Performance Gains	Enhances race-day outcomes with better pace control
Long-term Success	Encourages steady progress and consistent training improvements

Steps to Improve Your Pacing

To make the most of these benefits, focus on practical strategies that enhance your training:

Pay Attention to Your Body
Adjust your effort based on breathing patterns and muscle fatigue to avoid overexertion.
Gradual Progression
Increase speed and mileage slowly while maintaining proper form. Studies show that runners logging fewer than 9 miles weekly may face higher injury risks.
Use Technology Wisely
Tools like Runo’s metronome feature can help you maintain a steady cadence and sharpen your pacing skills.

Consistent and mindful practice is the key to long-term success. These strategies will help you build a strong foundation for improving your running performance.

FAQs

How can I figure out the right pace for easy runs, tempo runs, and interval training?

To determine the right pace for your runs, focus on how your body feels during each type of workout:

Easy Runs: These should feel relaxed and sustainable, where you can comfortably hold a conversation. Aim for a pace about 1 to 1.5 minutes slower per mile than your marathon pace. Most of your weekly mileage should be at this pace.
Tempo Runs: These are more challenging and should feel "comfortably hard." You’ll be able to speak only a few words at a time. This pace is typically one you can sustain for 20-40 minutes and helps improve endurance and speed.
Interval Training: These are short bursts of high intensity at or near your maximum effort, around your 5K race pace or faster. You’ll be breathing heavily and able to maintain this pace only briefly.

You can use tools like GPS watches or pace calculators to guide you, but always listen to your body and adjust based on how you feel. Terrain, weather, and fitness levels can also impact your pace.

How can I avoid starting too fast in a race and keep a steady pace?

To prevent starting too fast and maintain a steady pace, focus on running the first mile or two at a controlled, comfortable speed. Treat this as a warm-up to settle into your rhythm. Practice pacing during training by incorporating runs at different speeds to improve your awareness of effort levels.

On race day, position yourself near runners with a similar pace and pay attention to pace markers or pacer groups if available. Using a GPS watch or pace-tracking app can also help you monitor your speed and avoid going out too fast. Remember, starting conservatively can help you finish stronger and more comfortably.

How can I adjust my running pace for different weather conditions or terrains like hills?

Adapting your running pace to weather and terrain is key to staying safe and performing your best.

In hot and humid weather, slow your pace by 30 to 90 seconds per mile to reduce strain on your body. Focus on effort rather than specific pace targets, using how hard the run feels to guide you. For hilly routes, shorten your steps when running uphill to conserve energy, keeping your cadence steady. On the downhill, let your stride naturally lengthen while staying light on your feet to minimize impact. On trails, expect slower and less consistent pacing due to uneven surfaces - focus on effort and safety over speed.

By adjusting your pace thoughtfully, you can improve performance, conserve energy, and reduce the risk of injury in challenging conditions.

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Easy Runs: These should feel relaxed and sustainable, where you can comfortably hold a conversation. Aim for a pace about 1 to 1.5 minutes slower per mile than your marathon pace. Most of your weekly mileage should be at this pace.
Tempo Runs: These are more challenging and should feel "comfortably hard." You’ll be able to speak only a few words at a time. This pace is typically one you can sustain for 20-40 minutes and helps improve endurance and speed.
Interval Training: These are short bursts of high intensity at or near your maximum effort, around your 5K race pace or faster. You’ll be breathing heavily and able to maintain this pace only briefly.

You can use tools like GPS watches or pace calculators to guide you, but always listen to your body and adjust based on how you feel. Terrain, weather, and fitness levels can also impact your pace.

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