Buzz
Welcome to Training Diaries, a Mytour series documenting my path to the 2023 TCS New York City Marathon. This series will take you through every high and low, every hill repeat, as I prepare for the world’s biggest marathon. Leading up to the race on Sunday, Nov. 5, I’ll discuss topics such as proper nutrition, setbacks and injuries, treadmill advice, wardrobe issues, the logic behind long runs, and my reflections on what it truly takes to cross the marathon finish line. My guiding mantra is simple yet powerful: A marathon is made up of hundreds of miles; race day is just the final 26 or so.
There’s a reason for the saying, “It’s not a sprint, it’s a marathon.” I now completely understand the temptation to try to sprint through a marathon. When I began training for my first marathon in 2019, I struggled with the concept that most of my training—at least 80 percent, it turns out—needed to be run at a comfortable, conversational pace. Shouldn’t I be pushing myself to run fast, to better prepare for the race? It wasn’t until I hit my first long runs that I realized how crucial slowing my pace way down was to completing the miles.
For me, running at a slower pace is the key to achieving that meditative “zoning out” feeling. Slowing down gives me the chance to focus on my breathing, take in the scenery, and fuel up with snacks and water as needed. More than that, running at a relaxed pace allows me to cover greater distances, as it shifts the focus away from speed and makes the journey more sustainable.
Several friends have joined me on my runs during this marathon training cycle. They expect me to set the pace, but what they don’t anticipate is me slowing them down. I’m convinced that the reason so many people say they hate running is because they’re really sprinting. This leads them to burn out quicker than expected, which makes them believe they can’t run long distances and reinforces the idea that “running isn’t for them.” Enter: The power of easy running.
I’m a bit biased on this subject. One of my first posts at Mytour focused on how running slower helps you run faster. And let me tell you, it’s a skill that takes time to master! Running slow can be frustrating. I was talking to a friend who’s also running New York with me in November. It’s her first marathon, and she admitted she’s ignoring all advice to run slow because she finds it “too boring.” Hearing that made me cringe.
Then again, I totally understand. Long runs can feel intimidating, especially when you’re training for a major race like a marathon. It’s easy to want to speed up and get those miles done quickly. But the trick to getting the most from your long runs is to maintain a slow, steady pace. That’s the key to setting yourself up for success on race day.
The case for running slower
Just as cruise control in a car helps reduce fatigue for the driver, my ultimate running hack is learning how to enter a personal ‘cruise control’ mode. Here’s why dialing back your speed during your weekend long runs is a game changer.
Reduces the risk of injury
When you push the pace during long runs, your body faces increased stress. Rushing too quickly into fast running can lead to repetitive stress injuries such as shin splints, stress fractures, IT band syndrome, and plantar fasciitis. By maintaining a slower pace, you allow your body to gradually adjust to the distance, significantly lowering the chances of injury.
Enhances endurance
Long, slow runs train your body to utilize fat as fuel, building the stamina needed to endure many miles. Trying to run fast drains your energy much quicker: sticking to a manageable pace lets you cover more distance while developing vital endurance. Those slow, lengthy runs help your body grow accustomed to spending hours on your feet.
Boosts recovery
Easy long runs shouldn't leave you feeling exhausted. In fact, running at a slower pace for a longer distance enhances your ability to recover, unlike fast-paced long runs which extend muscle fatigue. Keep a steady pace, and you'll recover more quickly for your next intense workout.
Helps build mental resilience
Long, slow runs also help your mind stay focused for extended periods. Mastering the art of maintaining a steady pace over time increases your mental endurance. This mental toughness will be invaluable, especially in the later stages of a marathon when your body starts to tire. When I ran the Brooklyn Marathon last year, the only time I overtook other runners was on a grueling uphill stretch during mile 24, and I passed many others.
I've been reading up on race day strategies, specifically for the NYC marathon. One piece of advice that applies to all races, but is particularly crucial for NYC: Take it easy at the start. With the energy of cheering crowds and the pressure of over 40,000 runners around you, it's easy to unintentionally pick up the pace. However, speeding off too quickly can ruin your race by mile 20. That's why I'm practicing maintaining my pace so I can avoid burnout and finish strong.
So, embrace the slower pace for your next long runs. Here are my top tricks for forcing yourself to slow down. For more, check out these mental techniques to keep your run from becoming dull.
