Could running slower actually make you faster? It may sound counterintuitive, but research suggests that incorporating slower runs into your training can lead to significant improvement. Learn about the surprising benefits of running slower and get expert tips for implementing this strategy into your running routine.
What is an Easy Run or Slow Run?
A slow or easy run, also known as a recovery run, is a form of training where you intentionally reduce your speed and effort level. Unlike your typical intense workouts or speed training sessions, easy runs should be done at a comfortable pace that allows you to maintain a conversation without gasping for breath.
The purpose of incorporating easy runs into your training routine is to give your body a break from high-intensity workouts while still building endurance and improving overall performance. By slowing down, you allow your muscles to recover properly and reduce the risk of overtraining and injury.
Benefits of Running Slower
1. Your body can rest and recover.
Slower-paced runs give your body a chance to recover from intense workouts. By incorporating slower runs into your routine, you allow your body to rest and repair, reducing your injury risk.
2. Your aerobic capacity will improve.
When you run at a slower pace, your body relies more on its aerobic energy system, which helps to improve your cardiovascular fitness and stamina. By focusing on maintaining a comfortable pace, you allow your body to efficiently use oxygen and produce energy, training it to go longer before getting fatigued. This improved aerobic capacity translates into better performance in races and longer training sessions.
3. Your body burns fat as a fuel source.
During higher-intensity workouts, your body relies more on carbohydrates stored in your muscles for energy. However, doing slower-paced runs trains your body to become more efficient at utilizing fat as a fuel source. This can be especially beneficial for those looking to lose or maintain weight.
4. Your muscles, tendons, and ligaments adapt and get stronger.
The repetitive impact of running puts stress on your muscles, tendons, and ligaments and without adequate recovery, you may be more susceptible to overuse injuries. Slow running allows these supporting structures to adapt and become more resistant to injury, ultimately improving your running performance.
5. Slow running promotes mental resilience.
When you slow down, you have the opportunity to focus on your form, breathing, and overall mindfulness during your run. This can help you develop mental toughness and improve your ability to stay focused during long-distance races or challenging training sessions.
6. It’s good for stress relief.
Running at a slower pace allows you to disconnect from the daily grind and simply enjoy the experience. It helps to be more mindful, reduce stress levels, and improve overall mental well-being.
Practical Tips for Running Slower
Here are some practical tips on how to incorporate slower-paced runs into your training:
1. Start Gradually: Begin by incorporating one or two slow-paced runs into your weekly routine. These runs should be shorter in distance and at a slower pace than your usual training runs. Allow your body to adjust to this new approach before gradually increasing the duration and frequency of your slow runs.
2. Listen to Your Body: Pay close attention to how you feel during your slow-paced runs so you notice any signs of discomfort or fatigue. If you feel overly strained or experience any pain, adjust your pace accordingly or take a rest day if needed.
3. Embrace the Conversation Test: While running, you should be able to speak in complete sentences without gasping for breath. If you find it difficult to hold a conversation, slow down your pace until you can comfortably speak without getting winded.
4. Focus on Form: Slowing down your pace allows you to pay closer attention to your running form. Use this opportunity to concentrate on maintaining good posture, engaging your core, and landing softly on your feet. By running with proper form, you’ll minimize the risk of overuse injuries and improve your overall running efficiency.
5. Mix Up Your Training: Incorporate a combination of slow-paced runs and faster-paced workouts into your training plan. This variety will help you build endurance, improve your aerobic capacity, and enhance your overall running performance. Aim for a balance that suits your running goals and abilities, allowing yourself to reap the benefits of both slow and fast runs.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
