Runna Conversational Pace Explained

Learn what Runna’s conversational pace really means, how heart rate zones guide easy runs, and why slowing down helps you run faster long term.

One of the most common questions that lands in my DMs is about Runna’s conversational pace: what it actually is, and how on earth you know if you’re doing it right.

Thankfully, this one’s pretty easy to decode, though it does take a bit of practice and a little honesty with yourself

Recently, my wife (a casual runner who tops out around the 10K mark) asked me about heart rate zones. She’d noticed that a lot of her runs, runs she thought were nice and easy, were showing up almost entirely in Zone 4. Ideally, most runners should be spending the bulk of their weekly mileage in Zone 2 or 3. That usually means slowing down, which feels wildly counterintuitive when you’re trying to make progress.

She did exactly that. Slowed the pace, stopped chasing numbers mid-run, and checked her heart rate zones afterward. Sure enough, most of the run sat comfortably in Zone 3, with a little dip into Zone 2. A few weeks later, something interesting happened: her pace had crept up, but her heart rate zones hadn’t. Same effort, faster running. Turns out, running slower really does make you faster. Annoying, but true.

Runna conversational pace in one of my runs

Which brings us back to Runna and conversational pace.

Runna actually gives some solid in-app guidance here, but this is my take, and how I know whether I’m not at conversational pace without even glancing at my watch.

Conversational pace is exactly what it sounds like: a pace where you can run alongside someone and chat effortlessly. No dramatic pauses for air. No “hang on, let me breathe before I answer that.” And definitely no staggered, word-by-word replies like:“I’ve… entered… the… Barnsley… 10K…”

I run alone most of the time, so my only conversation is an internal monologue, and that’s not a reliable judge of pace, especially when it’s mostly arguing with itself.

Instead, I use two benchmarks: heart and breathing.

First, heart rate, without the numbers. Can I feel my heart beating? Ideally, no. At conversational pace, your heart should be doing its thing quietly in the background, not trying to escape your chest like a cartoon character. The moment I become aware of it, I know I’ve crept too fast and probably slid into Zone 4. If I can hear my heartbeat in my ears? That’s a very clear “slow it down” message.

Conversational pace running

Breathing is the second clue. In Zone 2 or 3, breathing should feel easy and unconscious. The second I start noticing each inhale and exhale, that’s usually my sign that conversational pace has been left behind.

This all takes practice, and it takes patience. Don’t be afraid to slow down. You’re building a stronger cardiovascular system, and over time your pace will naturally tick up, while staying in Zone 2 or 3. That’s conversational pace done right.

And yes, it still feels weird at first. You get used to it. Your future, faster self will thank you.