How To Run More Slowly

I just imagined three different responses to that title:

"Why would I want to run more slowly?"

"Finally, I've been trying to run more slowly ever since I heard about heart rate training!"

"WHY WOULD ANYBODY RUN, IT'S BAD FOR YOUR KNEES, SOMETHING WOULD HAVE TO BE CHASING ME FOR ME TO RUN AT ALL. . ."



Why running slowly is good.

Running quickly and running slowly are relative things when it comes to choosing your training pace. Running slowly for me is faster than running slowly for my wife. Running slowly for Meb Keflezighi is faster than running quickly for me. When I use the phrase running slowly, what I am really talking about is running within one's aerobic pace.

For endurance runners, the easy run is a crucial part of training. Benefits include strengthening of bones, ligaments, tendons, and muscles, increased capillary capacity, increased mitochondrial density, improved aerobic capacity, improved running economy, and the list goes on.

The problem is, that some people don't feel like the easy runs are hard enough, so they run faster and push themselves out of the aerobic training zone and don't get all the benefits of the easy run.


How to run slowly.

First, if you want a primer on how to determine your maximum heart rate for easy, aerobic running, click here.

That post gives the nuts and bolts of determining heart rate for an easy run, but I've also been asked about how, physically, to actually run slowly. It is easier than you think.

Start off with a moderate walking pace. As you are walking, monitor your breathing, and increase your pace gradually. There will come a point at which a walking gait no longer feels comfortable at the speed you are moving. Allow your body to adjust naturally and you will adopt a running gait. If you've been running too fast, it won't seem like a run, maybe a jog, or a shuffle, but congratulations, you are now running more slowly.

If this still puts you out of your aerobic zone, as discussed here use a run/walk interval system. Once you are breathing too hard, slow down to a fast walk, when that starts feeling too easy, speed up to a slow run again, repeat the process until you find your sweet spot.

Good luck and happy slow running.