The art of running slower: The secret to faster progress?

I’ve often fell into the predicament of feeling the need to be running to my maximum in order to achieve faster times when running. It can be easy to fixate on speed and thinking that each run needs to be your new fastest and will help achieve your goals the quickest, but maybe this blog can change your perception as mine has been!

The concept of slowing down to become faster might sound counterintuitive and pointless to some! However, in the realm of running, there's a hidden secret that experienced athletes and coaches swear by. In this blog post, I’ve broken down the theory of running slower, a strategic approach that can lead to surprising gains in speed, endurance, and overall performance.

The paradox of running slower

Running slower to become faster may seem illogical, and for someone like me who tends to be quote stubborn… it’s quite difficult to change your mind. But the theory is rooted in sound training principles. The idea is to prioritise the development of your aerobic capacity and endurance before focusing on speed. By running at a slower, conversational pace, you build a solid foundation that sets the stage for significant improvements in the long run.

Building aerobic capacity

Running slower allows your body to operate in the aerobic zone, where it efficiently uses oxygen to produce energy. (Between 70-80% of your maximum heart rate). This builds a stronger cardiovascular system, enhances endurance, and lays the groundwork for future speed work. Don’t be fooled, it is a difficult program which requires patient investment but pays dividends over time.

Reducing the risk of injury

Not only can pushing the boundaries of what your body is currently capable of, increase risk of injury but can also cause fatigue and burnout. Running slower minimizes the impact on your joints and muscles, reducing the likelihood of overuse injuries. It's a preventative measure that ensures you stay consistent with your training without setbacks. The trouble with training too hard specifically is that it throws routine out the window when your body tells you, you need to rest.

Embracing the long run

Running slower works alongside embracing longer distances. This not only boosts aerobic fitness but also instils mental resilience. As your body adapts to sustained efforts, you cultivate the mental fortitude needed to tackle speed workouts and race at a faster pace.

Periodization training and progressive overload

Running slower is a key component of periodization. This is a training strategy that prepares you for your ‘goal race’ by alternating between different intensities. By starting with slower, steady runs and gradually introducing speed work, you employ progressive overload, challenging your body to adapt and become more efficient.

Listen to your body

Running slower encourages a mindful approach to training. Pay attention to how your body responds to each run, allowing for proper recovery and adaptation. This self-awareness is crucial for long-term success and injury prevention.

Conclusion:

Running slower isn't about settling; it's a deliberate and strategic choice that sets the stage for you to make remarkable progress. By prioritizing aerobic development, minimizing the risk of injury, and embracing the long run, you pave the way for faster times and improved overall performance.

So maybe it’s time to embrace the slower pace? Trust the process, because sometimes, it’s better to be the tortoise than the hare.