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Struggling with running? This advice is for you—whether you're a beginner or someone who's been running for a while but can't seem to improve your speed. The key lesson is this: increasing your running volume makes you faster, and running slower helps you run more.
Everyone begins their running journey too quickly, and you're no exception. I was once in the same boat: running three miles each session, always aiming to outdo my previous time but never succeeding.
At the start, you only have two speeds: running (fast) and walking (slow). Once you're consistently running—perhaps after completing a couch-to-5K program—you end up running fast all the time.
If you’ve reached this point, congratulations—you’ve made significant progress. Now, your next task is simple: slow down significantly.
What should a typical run feel like?
A standard training run should feel effortless. While you might aspire to be a speedy runner, remember that training runs and races serve different purposes.
Training runs are meant to be relaxed, slow, and enjoyable, whereas races are intense, challenging, and exhausting. Races push your body to its limits and should only be attempted occasionally, when you’re fully prepared—not as part of your daily routine.
Some of this misunderstanding can be attributed to couch-to-5K programs. A 5K is a race distance. If a fast runner mentions completing a 5K in 25 minutes, they’re referring to a race they trained specifically for. Their daily runs, even if covering the same distance, were likely much slower—perhaps taking 30 minutes or more for three miles.
On Reddit, I frequently come across runners struggling to increase their distance. They mention hitting a wall at a certain point, like two or three miles. If this sounds familiar, you’re absolutely running too fast. Your pace shouldn’t leave you exhausted so quickly. A proper 30-minute easy run should end because your time is up, not because you’re physically drained.
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Wait, so training runs are never supposed to be fast?
While you might occasionally include faster runs in your training, they aren’t the foundation of your routine.
Examine any training plan designed for seasoned runners. You’ll likely find a speedwork session (mixing short bursts of speed with relaxed recovery periods) or a tempo run (maintaining a steady, challenging pace), but the majority of the runs are intended to be easy. This means 80% to 90% of your runs should feel almost as relaxed as a walk. For beginners, this easy pace might account for all of your running.
Easy runs are crucial for building your fitness. They don’t need to be strenuous to be effective. Slow runs are gentle on your body and allow for quicker recovery. Just as you wouldn’t max out your deadlift every gym session, you shouldn’t treat every run like a race.
So, how slow should you actually go?
There are a few methods to gauge this. The traditional approach is to ask: can you maintain a casual conversation while running? If you’re struggling to speak in full sentences, you’re likely going too fast.
Are you concerned about keeping pace with a training partner or chasing someone ahead of you? If so, you’re probably running too fast. Your pace should feel sustainable, as if you could maintain it indefinitely without strain.
A pace you can sustain for roughly an hour before exhaustion is your tempo pace, reserved for specific tempo workouts. Your easy run pace, on the other hand, should feel like something you could maintain endlessly.
Can you take in the surroundings, enjoying the sunlight or the view? That’s perfect.
Are you breathing heavily and counting down until the run ends or your next water stop? You’re going too fast.
Are power-walkers overtaking you? Surprisingly, that’s a positive indicator. It shows you’ve successfully slowed down to the right pace.
But I can’t run that slowly!
I have two key points to share with you.
First, yes, you absolutely can. Try this simple exercise: alternate running at a moderate pace for one minute, then slow down for the next minute. (Instead of timing yourself, you can run at medium speed on the straight sections of a track and slow down on the curves. Alternatively, use city blocks or telephone poles as markers—anything with consistent spacing will work.)
Over time, you’ll discover that even your “normal” running pace has a slower variation. It might feel frustratingly slow, but remember, if a walker overtakes you, that’s a sign you’re on the right track. If you’re struggling to find the right pace, maintain your cadence but shorten your stride. Think tiny steps—like a baby’s steps.
Second, if the above method still feels too fast, incorporate walking breaks as needed. Focus on maintaining an effort level where you can comfortably hold a conversation. If you find yourself out of breath, slow to a walk. Forget about speed and prioritize keeping your effort light and manageable.
You’re on your way to becoming a more efficient runner.
Nearly everyone experiences this journey. I recall a moment during a couch-to-5K program when I experimented with slowing down to see if I could eliminate walk breaks. It worked, but it took years after that to master running at a pace slow enough to feel comfortable. My first 10K race was a mix of sprinting and walking, but it still counted—I completed the distance.
Slowing down helps you distinguish between easy and fast runs, accelerating your progress in building mileage and improving speed. It’s a counterintuitive approach, but it works. On easy days, there’s no such thing as running too slowly. Stick with it, and you’ll soon see your actual race times improve.
