6 Common Pacing Mistakes Runners Make (And How to Avoid Them)

Pacing is one of the most misunderstood (and most critical) parts of marathon training. Even experienced runners fall into bad pacing habits that derail progress, increase injury risk, and lead to burnout. But with a little awareness and intention, pacing can become one of your biggest strengths.

Here are six common pacing mistakes runners make… and how you can avoid them in your training.

1. Running Every Run Too Fast
One of the most common errors, especially for motivated runners, is treating every run like a test of fitness. But training isn't a race. Running too fast on easy days prevents recovery, delays adaptation, and can set you up for injury.

Fix it: Slow down. Really. Easy runs should feel light and conversational (RPE 3–4). If you're not sure, err on the side of going slower.

2. Misjudging Tempo Pace
Tempo runs are meant to be "comfortably hard," but many runners turn them into near-race efforts. This leads to early fatigue, poor form, and reduced training quality later in the week.

Fix it: Think effort, not speed. Tempo should feel like a 6–7 out of 10. You can say short phrases but you're working. If you're gasping, you're going too hard.

3. Ignoring Recovery Days
Recovery runs are where the magic happens, when your body rebuilds stronger. But if you push the pace out of boredom or pride, you're interrupting that process.

Fix it: Give yourself permission to run slowly. Use recovery days to reset. If you’re tired, swap the run for a walk or mobility session. That’s still training.

4. Racing Long Runs
Long runs are essential for building endurance and confidence. But turning every long run into a time trial can wear you down before race day even arrives.

Fix it: Long runs should be mostly at RPE 4–5. Think steady, not speedy. If you feel good, you can finish the last mile a bit stronger, but never race the whole thing.

5. Chasing the Wrong Paces
Training at your dream race pace sounds nice, but it doesn’t help if your current fitness isn’t there yet. Training too fast for your ability actually slows progress.

Fix it: Use a recent race time (not your goal) to calculate training paces. We recommend using the VDOT Calculator to get reliable pace zones.

6. Letting Ego Drive the Watch
You know the feeling: the pace on your watch drops and suddenly you're pushing harder than you should. It happens to all of us.

Fix it: Focus on effort over exact splits. Use perceived effort (RPE) as your guide and allow pace to fluctuate based on terrain, weather, or fatigue.

Final Word: Good pacing isn't about perfection, it's about awareness. The more you train by feel and understand what your body is telling you, the stronger (and smarter) you become as a runner.

Want to dive deeper? Check out our full Pacing Guide for more tools and tips.