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The Secret to Running Faster

Updated: 6 days ago

Embrace the Power of Slow Running

When we think about improving our running speed, it’s natural to assume that running fast is the key. However, one of the most effective strategies to improve your running performance is incorporating slow running into your training routine. This approach might seem counterintuitive, but the benefits are profound and backed by science.

Understanding Slow Running

Slow running, often referred to as low-intensity or aerobic running, involves running at a pace where you can maintain a conversation without gasping for air. This pace typically falls within 60-75% of your maximum heart rate. It’s a comfortable, easy pace that might feel too slow to be beneficial, but its impact on your running performance can be significant.

The Benefits of Slow Running

  1. Building a Strong Aerobic Base

  • Foundation of Endurance: The aerobic system is the cornerstone of endurance. By running slow, you enhance your body’s ability to deliver oxygen to your muscles and use it efficiently. This process, known as aerobic conditioning, increases your stamina, allowing you to run longer distances with greater ease.

  • Mitochondrial Development: Slow running helps increase the number and efficiency of mitochondria in your muscle cells. Mitochondria are the powerhouses of the cells, producing the energy required for sustained exercise.

  1. Reducing Injury Risk

  • Lower Impact: Running fast places significant stress on your muscles, joints, and connective tissues. Slow running, with its lower impact, reduces the risk of injuries associated with high-intensity workouts, such as stress fractures, tendonitis, and muscle strains.

  • Active Recovery: Slow runs promote blood circulation, aiding in the recovery process by delivering nutrients to fatigued muscles and removing metabolic waste products.

  1. Enhancing Fat Metabolism

  • Efficient Fuel Use: At lower intensities, your body predominantly burns fat for fuel, sparing glycogen stores for when you need them most—during higher-intensity efforts. This adaptation is crucial for endurance athletes who need to conserve glycogen for the final push in a race.

  1. Improving Running Economy

  • Better Form: Slow runs provide an opportunity to focus on your running form without the fatigue and stress of high-speed running. Over time, this leads to more efficient running mechanics.

  • Muscular Endurance: Consistent slow running strengthens your muscles, tendons, and ligaments, making you more resilient and efficient.

  1. Mental Toughness and Discipline

  • Mindful Running: Slow runs teach you to be patient and disciplined. They offer a chance to practice mindfulness, staying present and focusing on the process rather than the pace.

  • Mental Endurance: Long, slow runs build mental stamina, helping you develop the mental toughness required to push through the inevitable low points in long-distance races.

  1. Enjoying the Run

  • Less Exhaustion: Running at a slower pace allows you to finish your runs feeling energized rather than exhausted. This can make running more enjoyable and sustainable as a long-term practice.

  • Sustainable Training: By avoiding the constant fatigue that comes with high-intensity training, you’re more likely to stick with your running routine and make it a regular part of your life.

  1. Training at the Right Pace

  • Effective Pacing: Successful runners often train slower than their race pace, typically 60-90 seconds slower than their threshold pace. This strategy contrasts with those who tend to run faster than their race pace during training and often do not see the same level of success.

Integrating Slow Running into Your Training

To reap the full benefits of slow running, it’s important to integrate it thoughtfully into your training plan. Here’s how:

  1. Long Runs

  • Weekly Ritual: Dedicate one day each week to a long, slow run. This should be your longest run of the week, done at a comfortable, conversational pace. The goal is to build endurance and aerobic capacity without exhausting yourself.

  1. Recovery Runs

  • Post-Intensity: After hard workouts or races, incorporate slow recovery runs. These runs should be short and easy, facilitating muscle recovery while keeping your legs moving.

  1. Easy Days

  • Balance: On days between intense training sessions, schedule easy runs at a slow pace. This ensures you maintain your weekly mileage without overloading your body.

  1. Heart Rate Monitoring

  • Stay in Zone: Use a heart rate monitor to ensure you stay within the aerobic zone. This helps prevent you from running too fast and missing the benefits of slow running.

The Science Behind Slow Running

Studies have shown that elite endurance athletes spend a significant portion of their training at low intensities. This approach, known as polarized training, involves a combination of low-intensity (slow running) and high-intensity workouts, with minimal training at moderate intensities. This method has been shown to optimize performance and minimize the risk of overtraining.


Running slow is not a sign of weakness or lack of effort; it’s a strategic, scientifically backed approach to becoming a stronger, faster runner. By embracing slow running, you build a robust aerobic base, reduce the risk of injury, enhance fat metabolism, improve running economy, develop mental toughness, and find more joy in your runs.

So, the next time you lace up your running shoes, give yourself permission to run slow. Your future, faster self will thank you.

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