Running Slow to Run Fast: Why Slowing Down Can Make You a Faster Runner

If you've been a runner for a while, you've probably heard the phrase "run slow to run fast" floating around the running community. It might sound counterintuitive at first—how could running slowly help improve your speed? Yet, many runners, from beginners to seasoned pros, find that this principle, also known as low-intensity training or polarized training, holds the key to improving their overall performance.

Let's explore why slowing down can be a game-changer in your training and how you can incorporate this approach into your routine.

why Running slow woRks

1. Builds Endurance
   Running at a slower pace helps build aerobic endurance, which is the foundation of any distance running. At a lower intensity, your body learns to use oxygen more efficiently, which allows you to sustain your efforts over long periods. It also strengthens your heart and lungs without the strain and risk of injury that high-intensity workouts might bring. Over time, this improved endurance enables you to maintain speed for longer during faster-paced runs or races.

2. Reduces Injury Risk
   High-intensity running sessions put a lot of strain on muscles, tendons, and joints. Running at a slower pace lets you log more miles without overstressing these areas, reducing the risk of common running injuries like shin splints, stress fractures, or IT band syndrome. Injury prevention is a crucial factor in becoming a faster runner because staying consistent is key to improving over time.

3. Improves Recovery
   Running at a low intensity helps to flush out waste products from previous intense workouts while providing an active recovery that enhances blood flow to your muscles. Slow running doesn’t tax your body as hard, so you can maintain a higher weekly mileage without compromising recovery.

4. Allows More Volume
   Many elite runners achieve great performance results with high weekly mileage, but not all of it is run at breakneck speed. Low-intensity runs make it possible to accumulate more volume, which further builds endurance and running economy. When the majority of your training is done at an easy pace, you can handle a greater number of miles, leading to long-term improvements.

the science behind Running slow to Run fast

Training at a slower pace allows you to stay within your aerobic threshold, which is often referred to as Zone 2 in heart rate training. Running in this zone trains your body to use fat as a primary fuel source, improving your metabolic efficiency. As a result, when you do need to pick up the pace, your body has more energy reserves to tap into, allowing you to sustain higher speeds for longer.

how to iMPleMent slow Running

1. Heart Rate Training
   Many runners rely on heart rate to gauge intensity, aiming to stay within 60-70% of their maximum heart rate during easy runs. If you don't have a heart rate monitor, a good rule of thumb is the "talk test"—if you can comfortably hold a conversation while running, you're at an easy pace.

2. The 80/20 Rule
   A common approach to polarized training is the 80/20 rule: 80% of your weekly mileage should be at an easy pace, while 20% should be at a higher intensity. This balance allows you to build endurance while still reaping the benefits of speed workouts and tempo runs.

3. Be Patient
   Slowing down might feel frustrating initially, especially if you're used to faster paces, but it’s essential to trust the process. The benefits of this approach accumulate over time, leading to sustainable, long-term improvement.

4. Incorporate Variety
   Mix easy-paced runs with occasional tempo runs, hill workouts, and interval sessions to challenge yourself while keeping the bulk of your training at a low intensity. This variety keeps things interesting and ensures you're still targeting the speed and strength aspects of your running.

success stories: how slow Running Pays off

Many elite runners and coaches have embraced the "run slow to run fast" philosophy, and they’ve achieved remarkable results. Eliud Kipchoge, the marathon world record holder, spends a significant portion of his training at a conversational pace. By prioritizing endurance and maintaining a solid aerobic base, he can sustain high speeds over long distances come race day.

conclusion: embRace the slow to go fast

Whether you're training for a 5K or a marathon, running slowly can enhance your performance, build resilience, and make running more enjoyable. When you give yourself permission to slow down, you gain the benefits of consistent training, fewer injuries, and a stronger aerobic base that will serve you in every race.

So, next time you hit the road, take a deep breath, ease off the gas, and remember: running slow today can help you reach your fast tomorrow.