godsgift is right about the inner game part. You need to be confident in yourself. If you think your boring, your gonna be boring. But if you think your not boring, then you won't be.
I actually had this same conversation with my coworker. He has the same problem... He is in his head way too much during a conversation.
When you notice this, try your best to refocus on the conversation. Be present and in the moment. Not floating in the clouds wondering if your interesting. Guys who can hold a basic conversation are interesting.
If you notice your talking fast during convo's, slow down, and add small pauses between words. Noticing your doing is halfway through fixing the problem. So now take the steps to adjust things and you'll do fine.
Being social aware if your boring your conversation partner is important. This tells you when you need to change subjects. Pay attention to the other persons actions, and not just their words. Learn to read body language and face expressions.
If you find yourself running out of things to say, start saying the first thing the comes to your head. Even if its about you running out of things to talk about.
DON'T BE FAKE!!!! It's degrading to yourself and insulting to others. People wanna talk to the real you. Not some fake guy who is tryin to impress others. I can't stand fake people who excel in small talk. It's pointless and dumb. Be real. Be genuine. People appreciate it.
And the most important part... PRACTICE PRACTICE PRACTICE PRACTICE PRACTICE!!!!!! And then practice some more. You only get better, like godsgift said, through experience. Practice is work, but it produces the most results the quickest.
Good luck!!!
Oh, and start a journal. It helps keeping track of what you've learned and noticed about yourself and your new found skills.