When we compare ourselves to fellow runners, whether it's pounding our local pavements or trying to tag onto someone else's shoulder in a race, we tend to fixate on the ones who are slightly faster than us. Perhaps we run socially with people who are a bit quicker, and push that little bit harder because of it, even on our easy runs. And instinctively, that might seem like good training. After all, who doesn't want to look quicker – even if it's just a humblebrag about 'easy miles' on Strava? But is it really a good idea? After all, if the world's greatest marathon gets faster by running most of his miles a lot slower, will now do this for you using a simple set-up test, or you can use a good rule-of-thumb calculator?
Among casual runners nowadays there is much talk of 'what the elites do' – whether it's the super shoes they wear, the gels they take in a race, or the latest gadgets that give them that marginal gain. But fewer of us pay attention to the boring basics of their training. Perhaps understandable, because it's not glamorous and you can't buy it online for a quick fix. While elites may train really hard and do many miles, it's pretty clear that they also like this one.
And, of course, for a good reason. All the evidence points to the fact that slowing down your pace for much (if not all) of your training can actually make you run faster in the long-term. But, of course, slow is a relative term. What's slow for Eliud Kipchoge isn't slow for mere mortals. What slow really means is that you’re running at a pace that doesn’t tax your body, or demand a bit too much of it, which leads to you never recovering quite well enough. And slow is a pace you should be able to hold a full conversation at – not just one or two gasped words.
If you’re more of a numbers person, and like to track your runs more scientifically, then heart rate is a good gauge of how easily you really are running. It also can help give a true gauge of your effort when your conditions change – for example, if you are running on holiday in the heat, for instance, or up hills, or on very little sleep. These things can change our actual effort quite substantially, so sticking to what you think of as your usual easy pace may be pushing too hard. It is easy to become overly obsessed with the numbers and spend ages working out different heart rate zones, but most running watches that come with a heart rate monitor they wear, the like this one.
And here’s why you should slow down
'The most common mistake most runners make is to think that if they’re running easily then they’re not getting much benefit,' says Brian Rosetti, a running coach in New York City and founder of the Run SMART Project. But this is far from the truth – in fact, running easy comes with a whole host of benefits.
First of all, as your body becomes more adapted to aerobic, slow runs, it will use fat more efficiently, Ghazarians says. 'This process is known as the fat adaptation effect,' he explains. 'Faster anaerobic runs mainly deplete stored muscle glycogen from carbohydrates. Slower aerobic runs, on the other hand, use approximately 80 percent fat for energy while the remaining 20 percent is a combination of glucose and protein for energy.'
Eventually, this adaptation will allow you to run longer distances without having to refuel. 'Long, slow distance runs are easier to sustain,' explains Rosetti, 'during these runs, your body has to constantly replenish the oxygen reserves it’s using to continue to produce energy,' he says. 'And since fat metabolism requires oxygen, [by doing these runs], you condition your body to use fat as its main energy source rather than carbs.'
Easy runs also train the cardio, respiratory and muscular systems to work more efficiently. 'They allow the body to better integrate its various systems,' says Ghazarians. 'In turn, this will allow you to run with less effort on your faster running days.' Slower runs also train your slow twitch (type I) muscle fibres, 'the ones that allow you to work aerobically to sustain your pace on long distances,' he says.
And while faster running is more likely to build up your muscle – after all, sprinters are definitely more muscular than long distance runners – slower running is going to help your tendons, ligaments, joints and bones adapt to the stress of running. 'It also strengthens them without causing immediate stress on them, which might lead to injury,' says Ghazarians.
Advertisement - Continue Reading Below running form, because slower make it easier to focus on technique. During faster runs the blood circulates away from your brain to meet the body’s oxygen demands, decreasing your ability to focus. So slowing down can help you zoom in on form.
Finally, slower running also comes with some great mental perks. When you focus more on time on feet over speed, you learn to push through mental barriers and the physical discomfort that accumulates, especially towards the end of a long race.
like this one who is slightly slower is not only a good way to discipline your own tendency to speed up, but also gives a whole extra motivation – for example, helping them achieve a new distance or time PB.
How often should you be running slower?
This might come as a surprise, but most of your runs should be slow. 'For someone who’s a working professional and recreational runner, we’d advise them to do one fast session, one long run at an easy pace, and two to three shorter, easy runs,' says Rosetti. That’s four out of five runs at a conversational pace.
'How to train like Eliud Kipchoge tempo pace for runs that should be conversational,' says Zapotechne. 'Every run serves a purpose, and these easy paced runs are meant to help build your base mileage and/or fitness level.'
Running too fast, too often isn't just an injury risk – it can actually backfire on a performance level, too. 'You won’t develop the fast twitch (type II) muscle fibres necessary to withstand a long race,' says Ghazarians. 'Fast twitch muscle fibres are extremely important for your last ‘kick’ in a race. Without an adequate supply of fast twitch muscle fibers, you simply won’t have the strength to run at your maximal pace at the end.' You also won’t rest and recover as well, says Rosetti. 'So you’ll go into your next speed or technique workout and your risk of injury goes up – you might suffer some setbacks, and then you’re not as consistent, and you’re not improving as much long-term. So the subtle things can make a big difference.'
As much as you might want to bang out those shorter, easier runs just to get them done, you can’t run hard all the time. To stay healthy long-term, it’s about giving every run a purpose – and sometimes, that just means taking your sweet time.
A version of this article first appeared on Runner's World US.
