How slowing down can make you faster
It always sounds like a paradox, but there’s a golden rule in running: If you want to run fast, you have to run slow. Yes, that’s right!
Slow runs can be your magic trick to become a faster and more efficient runner. Let’s dive a bit deeper to find out why.
What does it mean to run slow?
Running slow means running at a comfortable pace that allows you to maintain a conversation without gasping for breath. Slow runs are the base of any running training plan.
What are the benefits of running slowly?
Improvement of your aerobic capacity
Slow running improves your aerobic system. During a slow run you mainly use fat and less carbohydrates. Muscles need a lot of energy to work, called kinetic energy (ATP - adenosine triphosphate). The most productive energy sources are carbohydrates and fats. Carbohydrates are stored in the muscles and liver as glycogen and are readily available. Muscles need oxygen to convert glycogen and fat into energy. And fat conversion requires more oxygen than glycogen. Therefore, in situations where there’s less oxygen available, such as during fast runs or sprinting, the body prioritises the use of glycogen stores over fat.
Slow running trains your fat burning. Fat burning requires an adequate supply of oxygen, which is needed in the mitochondria (power cells in the muscles) to convert fatty acids into kinetic energy. The more often and the longer you run with excess oxygen, the more mitochondria are formed in the muscle.
If you have more mitochondria, you can take in more oxygen when you run faster and burn fat as fuel. This metabolic adaptation ensures a more sustainable energy source. And that makes you faster in the long run.
Injury Prevention
Running hard all the time increases your risk of injury. Because intense and fast running puts a lot of stress on your muscles, bones and joints. When you constantly push yourself, you’re not allowing your body to recover properly. This constant state of semi-recovery can lead to overtraining as the body accumulates stress without sufficient downtime to heal.
Running at a slower pace can help you improve recovery and ultimately your speed. It allows your body to fully recover. So, you can approach your next hard training session with almost full energy reserves.
By prioritising proper recovery through slower runs, you can increase your overall training volume without overloading your body. Plus, you invest in your long-term running health without the setbacks of pain or injury.
Mental resilience
Running slower can also be a mental break. Constantly going all out in your runs can be mentally exhausting.
Easy runs on the other hand can give you the chance to relax and enjoy your surroundings. The patience and discipline required to maintain a slower pace in your training run translate to stronger mental resilience. And this can pay off in races where pacing and strategy are key.
Create a balanced training plan
Adding slow runs into your training creates a balanced approach.
You’ve probably heard of the 80/20 rule.
The 80/20 rule means that you should train about 80% of the time at low intensity and only 20% at hard intensity.
This means most of your training should be easy runs.
Hard sessions – such as interval sessions, tempo runs, hill workouts or long runs, but also demanding cross-training sessions – should only make a smaller proportion of your training.
Here are some tips:
Start by setting clear goals for your slow runs.
Focus on duration rather than distance.
There are different types of slow runs:
The recovery run: A short, easy run under 45 minutes. It helps you recover and flushes out waste products from tired muscles.
The slow run: A mid-length run at a slow pace, lasting between 45-90 minutes. It builds strength without putting too much physical or mental strain on your body.
The long, slow run: A long, slow run of over 90 minutes. It teaches your body to improve glycogen storage and increases your mental resistance.
Use tools such as heart rate monitors to help you stay in your target intensity zone and ensure your training remains effective and balanced.
Embrace the slow to go fast
By adding slow running to your training routine, you invest in a foundation of endurance, strength and balance. This holistic approach not only improves your running performance, but also enriches your overall experience of running. Plus, it reduces the risk of injury and keeps your training sustainable.
Remember, in running, as in life, sometimes the fastest way to reach your goals is to take things slow and steady. So next time you hit the road, consider slowing down – your future faster self will thank you!
