Working out with friends can always be a little difficult if you are not at the same level or pace. And if you are going to expend the effort to go out and get all sweaty, it’s totally not worth it if you have to hold yourself back. You could turn her down and just go running alone, or you could try running with her and pushing the pace a little bit. Just say, “I’d like to go a little bit faster today.” Make sure you’re running at a track or a loop, so you two can keep an eye on each other if you get separated a bit. If you start to run faster, she will most likely try to keep up with you. And if she is actually trying harder to run faster, that’ll make it harder for her to gab, which should cut back on the chatting. But if she can’t keep up, promise you’ll slow down in a few minutes and wait for her. Just be sure you’re not setting off at a full-on sprint! That’s just mean.

Continue to run together and each time, pick up the pace a bit more. If she complains or asks why you’re going faster than usual, just tell her you’re trying to push yourself and she’s welcome to stick with you. If she says no, simply run at your comfortable pace. She can catch up with you at the end, no harm done. And, if she seems to be struggling, throw her a couple words of encouragement. Nothing motivates you to keep running than hearing “Come on! You can do it!” from your BFF. After a week or so she’ll be running right next to you!