Buzz
Runners often prioritize speed, but if you’re just starting out, you may be overlooking a crucial aspect of your training: the importance of running slower too. To optimize your training and improve your race performance, you need to incorporate different “gears” that span from slow to medium and fast paces.
Why It’s Important to Have More Than Just the “Full Speed Ahead” Gear
In my early running days, I had a favorite trail that I kept running repeatedly. I assumed that by running for the same amount of time each session, I would cover more distance. But, as it turns out, that strategy didn’t help. I wasn’t getting faster.
I’ve watched numerous new runners fall into the same trap: sticking to the same routine by either maintaining constant time and expecting greater distance, or keeping the same distance but hoping to complete it quicker. But consider what that does to your training regimen: you’re repeating the same workout, with the same intensity, every single day. This is a surefire way to hit a plateau.
What really works: Varying your speeds and distances. Slow running builds your endurance, fast running develops strength, and medium-paced runs teach you to maintain a strong effort. These workouts fit together like pieces of a puzzle. You need all of them to keep improving.
The Three Essential Gears You Should Have, and the Advantages of Each
Here’s a quick summary of the benefits of training at slow, medium, and fast speeds. I’m covering nearly all of exercise physiology here, so if you’d like to dive deeper, I recommend exploring the training archives at places like Runner’s World or Competitor. But here are the basics.
Slow running helps develop your 'aerobic base,' which most coaches agree should form the foundation of your running plan, making up the majority of your weekly miles. With plenty of easy running, your body will create more capillaries to deliver oxygen to your muscles. You’ll also increase the number of mitochondria in your muscle cells, enabling you to burn more calories to fuel your running. In short: improved endurance. You’ll be able to run longer distances and even run faster at an easy pace.
Fast running enhances strength and power. Check out our post about speedwork for more details on these workouts and how to incorporate them. Speed intervals are an excellent complement to slow, easy runs: each builds a different aspect of fitness, and your performance will improve when you’ve trained with both.
Medium pace running can be a bit tricky. As a beginner aiming to increase your pace over a 20-30 minute run, this is likely where most of your miles are logged. But in some ways, it’s the worst of both worlds: You aren’t running slow enough to reap the benefits of easy running, and not fast enough to get the full advantages of fast running. However, there’s definitely a place for these runs. Medium pace runs, like tempo and lactate threshold runs, are essential for seasoned runners: they train your body to maintain a challenging pace over long durations.
Step One: Master the Art of Slow Running
Slow running is often the hardest pace for new runners to grasp. You might think, 'I just started running, and now you want me to run easy? That doesn’t make sense!' But mastering the slow pace is crucial.
It will take time to discover your slower gears, but it’s well worth the effort. Beyond the physical benefits, there’s a mental advantage as well: running won’t feel as painful. When you slow down, you can chat with a friend, enjoy the scenery, or listen to your favorite tunes, yet you’re still getting in a run. Once you find that easy pace, it almost feels like cheating: This still counts as exercise?
Here’s an exercise to help you find that comfortable pace: in-and-outs. Find a track and run as slowly as you can on the curves, then speed up a little on the straightaways. (If you don’t have a track, use landmarks every 100 yards or so on a trail or road.) The goal is to feel the difference between the two paces: one faster and one slower, but both still running (not walking). After the faster stretches, you’ll feel a sense of relief settling into your slow pace. See? You’ve found a slow pace that feels easy!
Next, give it a try during a regular run, aiming to complete the entire distance—or most of it—at an unusually slow pace. Focusing on your time or pace may bring frustration, so instead, pay attention to how the run feels: hopefully it becomes more manageable and enjoyable. Take your time, and choose an inspiring setting, some pleasant music, or good company to keep your spirits high.
Step Two: Let Go of Walking Breaks (Optional but Encouraged)
On your first day of running, you likely experienced a mix of running (possibly too fast) and walking breaks. That’s completely normal. But over time—perhaps by the end of your couch-to-5k program—you'll be ready to give 'easy' running a try. Does that mean you should stop taking walking breaks?
If you’re accustomed to taking a walking break every few minutes, you’re probably relying on the run/walk method as a substitute for running at a slower pace. It’s not inherently bad (some seasoned runners prefer this approach), but if you feel like you 'need' the walking breaks, it’s likely because you haven’t yet found a slow enough pace.
If you take walking breaks only occasionally, they’re probably more of a mental than a physical rest. As you continue training, you'll seek more control over your pace (like choosing whether to run at a 9 or 10-minute mile, rather than running too fast and needing to catch your breath). Remember, you can take a mental break without walking. For example, you could switch up your playlist, choose a mantra to focus on for each mile, or even sprint for 30 seconds—this can be just the right distraction to make the next slower segment feel more comfortable.
Step Three: Enjoy the Rewards
Now that you have mastered a slow and a moderate pace (and I trust you'll figure out the fast pace on your own), you can set goals for each workout. You can say to yourself, 'Today will be an easy day' and stick to that—at least half of your workouts should fall into this category. These easy runs can even be longer. Have you ever thought about running five miles? That might have seemed impossible at your previous ‘I’m-going-to-collapse-after-30-minutes’ pace, but it becomes surprisingly achievable once you learn to slow down. Give yourself the extra time without any guilt. Even marathoners refer to their weekly long runs as LSD, which stands for 'long slow distance.'
If you're aiming for a long-distance goal race (like a 10k, half marathon, or full marathon), focus on building up time first, rather than worrying about miles. For instance, if you plan to run a marathon and estimate it will take 4.5 hours, your training should involve working up to running for 4.5 hours at a time. However, since it's at a slower pace, you won’t be running the full marathon distance (so you’ll be able to walk afterwards, unlike what you'll experience after the actual marathon).
Don’t worry about running too slowly! Any effective marathon training plan will include a lot of slower miles and only a few faster ones. This holds true even for shorter races like a 5k. The faster running is more taxing on your body, but the slower runs build your aerobic fitness base, and a few faster miles will help fine-tune your ability.
There seems to be a benefit in terms of reducing injury risk, too. Easy runs help support more 'quality' miles (those tough, fast runs). The slow miles gently work your muscles, tendons, and bones without placing excessive strain on them, allowing them to gradually strengthen and better handle harder efforts.
I broke through my own plateau by incorporating both slow runs and fast intervals, along with some leg training at the gym. Adding more variety to your running routine may help you discover that running at a slower pace can, over time, actually make you faster.
Image from aarrows.
