How many speeds do you have?

We show you how to find four different aerobic running paces. You will be surprised by how many speeds you have.

Do you know how many different running speeds you have? You may be surprised by how many. In our last video we demonstrated the faster anaerobic running pace that we need to stay well clear off as we build up our aerobic fitness. In this episode we demonstrate the different paces you can use as a Chatty Sparkly runner to help improve your fitness and stay injury free.


Walking is a great pace for your warm up, as long as it is at a brisk pace. Anything between five ten minutes walking before you run prepares your body for the greater stress of running. For beginners who find that they can’t talk comfortably in full sentences while they run, four to six weeks brisk walking is perfect preparation. At the end of this period they should be able to start running.


Superchatty is slower than Chatty pace and we often call it ‘slow as you dare pace’. Speed up very slightly from brisk walking until you start to lift your feet off the ground and you will find this pace. This pace is also great for warming up. Some people find Superchatty pace difficult to do. If you find it makes you achy or uncomfortable as you run, because you are not stretching out, then it’s best to speed up a little.

Superchatty is perfect for long runs and recovery runs. It also helps you miss out the ‘breathy start off’ experience that happens when you go straight to Chatty pace. It is also the ideal pace for beginners as they progress from walking to running. If this is you, and you find you get breathy as soon as you run at Chatty pace, slow down to Superchatty and you will soon gain fitness at this pace.


Everyone’s Chatty pace will be different. It depends on your level of fitness and how much oxygen your body can use. The more you do at this pace the better you will get. You should be able to talk comfortably in full sentences and it feels really easy without much effort involved. There is a direct correlation between how much Chatty running you do and how fit you become!


When you run a bit faster you will notice a slight intake of breath at the end of a sentence. This is breathy pace. It is common for many people to think they are running Chatty when in fact they are breathy. Talking isn’t quite comfortable enough. Breathy is a nice pace to run at because it feels good which is why many people run here all the time. It feels like you are working just a little and this can feel satisfying. However, it’s a little to fast to have the magic effect that Chatty running does on your fitness. Run breathy all the time and eventually you will find you stop improving and you will be at greater risk of injury or illness.

Part Sentence Pace

It’s best to avoid this pace! Talking takes twice as long as you will only be able to say a few words before you need to take a breath. At this pace you will be producing acidity in the body as it has an aerobic element. Very fit experienced runners will be able to keep this pace up for during an hour’s race but it is much too fast for beginners to sustain. It isn’t a comfortable pace to run at. Many beginners try to complete the Couch to 5k programme at this pace, which makes it a very unpleasant experience!

Trying to run at part sentence pace all the time is counterproductive. It makes you tired so you need more recovery. As a result, you can’t run the volume that you need to get fitter. It’s much better to improve your aerobic fitness by running Chatty.

So how many different running speeds do you have? It’s surprising how many Chatty Sparkly runners have!

Next week we will tell you when you can use the different aerobic paces.

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