# Ep 105: Your Pace is Not a Grade - A Kinder Approach for Newer Runners, with Dr. Michelle Quirk of Mindful Marathon

Page: https://stenobird.com/podcast/mindful-marathon-podcast-7011584/ep-105-your-pace-is-not-a-grade-a-kinder-approach-for-newer-runners-with-dr-michelle-quirk-of-mindful-marathon
Text version: https://stenobird.com/podcast/mindful-marathon-podcast-7011584/ep-105-your-pace-is-not-a-grade-a-kinder-approach-for-newer-runners-with-dr-michelle-quirk-of-mindful-marathon.md
Podcast: [Mindful Marathon Podcast](https://stenobird.com/podcast/mindful-marathon-podcast-7011584)
Published: 2026-09-14T11:00:00+00:00
Episode link: https://mindfulmarathon.podbean.com/e/ep-105-your-pace-is-not-a-grade-a-kinder-approach-for-newer-runners-with-dr-michelle-quirk-of-mindful-marathon/
Audio file: https://mcdn.podbean.com/mf/web/pnj27r6kfmruf2ss/Ep_105_Do_I_really_have_to_run_the_whole_time_86qjt.mp3
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Duration seconds: 928

## Resource

Do I really have to run the whole time? Do you feel like you’re “not really running” if you have to slow down or take a walk break? Or maybe you’ve started running, only to find yourself huffing and puffing a few minutes in, wondering how everyone else seems to make this look so easy. If you’re a new runner, returning to running after some time away, or simply curious about getting started, this episode is for you. We’re talking all about run/walk and level of effort, two tools that can make running feel much more approachable and sustainable. In this episode, I’m breaking down five things I want every beginner runner to understand: Walking isn’t a failure. Run/walk is a legitimate way to train, and walk breaks can be a strategic tool for managing your effort. You’re probably running faster than you need to. For newer runners, a conversational effort around 2–3 out of 10 is a great place to start. Pace and effort are not the same thing. Your pace can change based on weather, hills, terrain, sleep, stress, and how you’re feeling that day. Your pace is data and not a grade. You don’t have to wait until you’re exhausted to walk. Using walk intervals proactively can help you manage your effort and finish feeling like you could do it again. The goal is to finish wanting to come back. Your beginner run doesn’t need to be your hardest run. It needs to be sustainable enough that you want to put your sneakers back on a couple of days later. Ultimately, we’re not trying to prove how much discomfort you can tolerate. We’re teaching your body that running is something it can do, and something you can actually enjoy. Ready to put this into practice? Join me for my free live workshop, Start Running & Make It Stick, on Thursday, September 17th at 7:00 PM Eastern on Zoom. We’ll go…

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## Transcript

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