How to spot fast local runners out on easy runs

They typically look like they are bouncing along effortlessly with their entire body in a very fluid, "organised" fashion rather than arms flailing, body somewhat slumped, feet dragging and heavy breathing. They also more often than not wear branded clothing rather than just a t-shirt, gym shorts, cross trainers.

This is more along the lines of how to identify slow people but...

1. Presence/positioning of a phone or music listening device
2. Behavior at red lights and cross walks
3. Angle/extent of back kick
4. Bounciness/drive (as already mentioned)
5. Water bottles or really any type of baggage in an urban area
6. Level of spacial awareness / pacing awareness when passing or getting passed in crowded areas.
7. Body fat, muscle definition, vascularity

This. Less vertical motion. Their 7:30-8 min mile pace looks like they are barely moving, whereas a hoppy jogger running 7:30-8 min mile pace looks like they are almost sprinting sometimes in terms of effort.

Fast runners aren’t afraid to run their easy runs EASY rather than some made up prescribed pace. This is what makes them fast.

That's what I wear and I'm not legit

He's always cold because he weighs 113 pounds

Why do we need to?

This is the best answer

Faster running doesn’t necessarily produce more heat if the energy expenditure is low.

For reference, see if you get hotter running up a hill or down it, then tell me which way is faster.

Also, if you’re carrying less body weight (which fast runners tend to), you’ll likely produce less heat.

Look in the mirror!!

Yes, we've probably all experienced this, someone ahead of us on the path looking like they're in an all out sprint and then you rapidly gain ground on them while on an easy run. It's precisely that vertical motion with arms flailing that makes them look like they're sprinting.

You gotta look at the bulge. Does he have S T O N E S?

(Like D W I G H T S T O N E S?)

Seeing them do strides after a easy run. At the local runner meet up at the local shoe store they already done a few miles beforehand. And lastly you see their paces vary throughout the week and during the run.

I was running a half marathon once and was about a mile in. A guy with a Kenyan shirt flew by me with a crazy long stride length. I have no idea what he was doing in the coral behind me, but it blew my mind seeing it up close.

I see men in singlets and women in racing kits on the Olentangy Trail (a huge trail in Columbus that spans 20 miles and is a haven for all the fast track/XC clubs and running store groups). They blow by me and I realize I need to get better. I don't even attempt to go with them...run my own race, don't get hurt and stay steady. The key to all of this is just grinding day by day and putting in the work.

Check out the strava of 1:00:00 half marathon runner Yusuke Ogura or 2:09 marathoner Jo Fukuda. You’ll see 10 minute pace jogs.

Yep...that is definitely true. I've learned dropping EZ pace to 9:00-9:30 and getting that HR around 140-145 but holding that forever helps. And it's so easy on your legs so you can rock tough workouts like 3x2 or 3x3 @ MP, etc.

In the old days I was trying to run everything 8:00-8:30 and feeling sore all the time, and I couldn't do any kind of speedwork.

Go slow to go fast.

reminds me of kamworor at the world halfs

pretty much anyone jogging with a typical runners build is fast regardless of the pace you see them going at.

No. You just can't "look" fast. You have to have "the engine" to do so. Plenty of "skinny people" are slow due to low VO2 max, lactate threshold, etc.