What happens when you run with someone faster or slower than you?

About "pace"

I'm going to start with this: pace has no intrinsic value.

"Faster" is not better than "slower". Running pace is just numbers that describe the speed at which an individual moves from point A to B on a particular day.

For some runners, pace is a goal and a metric they seek to improve. To that end, running with others can be a helpful tool for growth.

For others, the numbers don’t matter. Even so, pace still affects how it feels to run together, in terms of comfort, safety, injury risk, and enjoyment.

This article looks at both of those aspects: comfort and performance.

The problem with mis-matched paces

Running with others has significant benefits. It can increase motivation, consistency, and enjoyment.

On the flip side, when the pace is too different, these positive effects diminish. Instead, it can feel:

• Demotivating

• Uncomfortable

• Increase risk of injury or burnout

• Like you're either chasing or holding back

There's a sweet spot between challenge and discouragement.

Recommendations if you're slower than your partner(s)

• Run with people just slightly faster than you. Then you get the motivation, but without the negative aspects.

• Split the run. If you're running with someone significantly faster, or who has planned intervals or a tempo run while you're doing easy run, consider starting or ending with them, but doing the main workout separately at your preferred paces

• Do not compare yourself to anyone else's journey

• Check in with yourself. If it doesn’t feel good, slow down. Your comfort matters.

Recommendations if you're faster than your partner(s)

• Unless your training requires a faster pace, there's no downside to running at a pace that matches your partners.

  ✅ You're out with friends

  ✅ You're enjoying yourself

  ✅ You're running

  Don't change a thing if it's working for you

• Enjoy the benefits of a recovery run or conversational pace run

• If your training does require a faster pace, consider doing the warm-up or the cooldown together, then breaking off for the main workout.

• Run with your current friends for some workouts and then use RunCats to find new friends about 5% faster than you for faster sessions (hehe 🐱)

Running with others can be about connection, not just pace. Enjoyment and consistency can make a big difference long term.

Ideas to make mis-matched paces work

• Run loops so you pass each other often, without needing to stay side-by-side

• Set rendezvous points to meet up mid-run or afterward

• Run trails. Pace does not matter as much on the trails. Nature is boss there.

• Cross-train together

• Try a different sport

• Use treadmills side by side

• Run separately then meet up afterwards for a fun post-run ritual, like coffee, tea, cakes, whatever tickles your fancy.

Talk about it

Running with others is motivating. But if something’s not working, say something. Misaligned expectations on either side can lead to stress, resentment, or overtraining. With kindness and openness, you’ll usually find a solution that works for everyone.