Excellent idea Amphiprion!
Here I hacked it into here:
Ok! For those of you willing to learn new things, and overturn past mistaken beliefs, I took a few hours and set up a demonstration to show the principal I have been explaining. Yes, I know it goes against the common understanding but that makes no difference against the actual facts. Let me remind you that for centuries we thought the Sun rotated around the Earth. We also thought the earth was flat...
To restate it: Throttling down a centrifugal pump does not harm it. Nor does it wear out its impeller. Nor does it over heat it. Nor does it damage its bearings, chemically or otherwise. This is absolutely true as long as the flow is not completely blocked.
Onward to the demo.
Here is the simple straight forward setup. It's a magnetic drive pump. An 1100gal/hr Little Giant pump made specifically for aquarium service.
A standard schedule 80 bulkhead was used and all piping and the ball valve are 1 inch which is the same as the pump inlet and outlet.
Close up of the pump.
A close up of the excellent wattmeter that was used.
The unrestricted bulkhead fitting.
Here we go. The system running with the ball valve wide open.
The pump is consuming about 100W of power doing maximum work, which is
moving about 1100gals/hr of water. Note the solid column of water returning to the tank. 103.8W
Now for some throttling. The ball valve is about half closed.
Notice the flow has dropped substantially. Notice also the power has not risen. The pump is not working harder.. It is working LESS. The power has decreased. 72.7W
Now the valve has been closed about 25%. Power has dropped still further.
57.9W
Here I have closed completely, blocked, the flow. Notice the power has dropped further yet! Of course it is not zero as there is a fan being run, bearing friction is present. Windage is occurring in the motor. There is resistance in the windings and there is some recirculation occurring in the pump head. Over time - minutes - the pump head would get warm. If there was the slightest trickle of water allowed thru the pump there would be no measurable heating as water can carry a great deal of heat away.
47.7W
I hope this helps you shed a very common misconception.
Get the closest sized pump you can.
If it over runs your return system, you can put in a valve and throttle the flow a little. Pay less to the power company and put less carbon into our atmosphere.
Or, divert to your sump which marginally adds a little more heat to your aquarium's water and stirs your water a little more.
It's your choice, but now you can make it based on facts.