It may sound counterintuitive, but running slower can help you run faster in the long term. While many recreational runners are tempted to push their pace on every run, experts argue that easing up is essential for building endurance and improving performance.
According to Brian Rosetti, founder of the Run SMART Project, the most common mistake runners make is thinking that slower runs lack benefits. In fact, the world’s top marathoners, including Eliud Kipchoge, dedicate the majority of their training to low-intensity running.
Running coach Rosetti emphasizes that slow running is a critical component of building a solid fitness base. Studies show that elite runners spend roughly 80% of their training at an easy pace, leaving just 20% for high-intensity efforts. This balanced approach isn’t just for professionals; it can work wonders for everyday runners aiming to improve their speed and endurance.
Why running slower is so effective
When you run at an easy pace, your body adapts in ways that support better overall performance. First, slower aerobic runs enhance fat metabolism. “As your body becomes more adapted to aerobic, slow runs, it will use fat more efficiently”, explains sports scientist Ghazarians. Unlike faster runs that burn mostly stored carbohydrates, slower runs rely on approximately 80% fat for fuel. This adaptation allows runners to sustain longer distances without requiring frequent refueling.
Additionally, slow runs improve cardiovascular, respiratory, and muscular efficiency. They strengthen your slow-twitch muscle fibers —essential for endurance— and promote recovery. This gradual strengthening of ligaments, tendons, and bones reduces injury risk while building resilience.
Another benefit is that running slower can refine your form. With a reduced pace, you have more mental bandwidth to focus on technique. Faster runs can divert oxygen away from the brain, making it harder to concentrate on your stride.
How slow should you go?
What counts as “slow” varies from runner to runner. Experts recommend choosing a pace that feels comfortable and conversational. If you can hold a full conversation without gasping for air, you’re on the right track.
For those who prefer data, a heart rate monitor can provide insights. Aim for a heart rate zone that aligns with low-intensity aerobic activity. Keep in mind that factors like weather, terrain, and fatigue can affect your effort level.
The long-term benefits of running slower
Incorporating easy runs into your training routine can also provide a mental boost. Slowing down teaches you to push through mental barriers during longer races, helping you tackle discomfort with confidence. Running with a slower partner is another great way to stay disciplined and enjoy the process.
Experts suggest that most of your weekly runs should be at an easy pace. For recreational runners, a typical schedule might include one speed workout, one long run at an easy pace, and two or three shorter, relaxed runs. This ensures adequate recovery and prevents burnout. “Every run serves a purpose”, says running coach Zapotechne, “and these easy-paced runs are meant to help build your base mileage and/or fitness level”.
If you want to run faster, resist the urge to push the pace on every run. By dedicating more time to slow, easy runs, you’ll build a solid fitness foundation, reduce your risk of injury, and improve your overall performance. The key is consistency and giving every run a purpose.