Surely you should just practice running faster, to get faster at running? Nope. That’s not how it works. There’s a science behind slow running to essentially get your body into the right pace. Let’s look at why running slow can help you run faster. And then we’ll get into some tips on how to become a quicker runner.
How slow running can make you faster
While many runners focus on speed work to improve their performance, slow running is equally essential. Running at a comfortable pace can help you build endurance, improve efficiency, and prevent injuries. By incorporating slow running into your training regimen, you can unlock your full potential as a runner.
The science behind slow running
Running slowly can have significant physiological benefits. When you run at a pace that allows you to maintain a conversation, your body is primarily using aerobic energy systems. This improves your aerobic capacity, which is essential for endurance. Additionally, slow running can help you develop a more efficient running economy, meaning you use less energy to cover the same distance.
So how does slow running boosts the aerobic system?
- Increasing oxygen uptake: When you run at a steady, comfortable pace, your body becomes more efficient at taking in oxygen from the air and delivering it to your muscles.
- Enhancing mitochondrial function: Mitochondria are the “powerhouses” of your cells. Slow running helps to increase the number and efficiency of mitochondria, improving your body’s ability to produce energy aerobically.
- Improving lactate threshold: The lactate threshold is the point at which your body starts to produce more lactic acid than it can clear. By training at a slow pace, you can gradually increase your lactate threshold, allowing you to run at a faster pace for longer periods before experiencing fatigue.
- Improving capillary density: Slow running can increase the density of capillaries in your muscles. This improves blood flow and oxygen delivery, enhancing your aerobic capacity.
Finding your ideal pace
To find your ideal slow running pace, aim for a comfortable effort where you can still hold a conversation. This pace should feel easy and sustainable. Remember, everyone’s pace is different, so don’t compare yourself to others.
The importance of consistency
Consistency is key when it comes to slow running. Make sure to incorporate slow runs into your training routine regularly. Aim for at least 2-3 slow runs per week.
Balancing slow running with speed work
While slow running is crucial, it’s important to balance it with speed work. A well-rounded training plan should include both types of runs. This will help you develop both endurance and speed.
3 Common mistakes to avoid when you’re trying to get faster
1. Going too fast: Remember to keep your pace comfortable and conversational.
2. Neglecting other training components: Ensure you are also incorporating strength training, flexibility exercises, and adequate rest into your routine.
3. Overtraining: Listen to your body and avoid overtraining. Take rest days when needed.
Check out my infographic with these 3 worst mistakes to avoid, and some of my own personal 3 top tips to help you run slower to run faster.
Does running slowly help you get faster?
Here are some of the most important ways to get faster at running:
- Consistent Training:
- Mileage: Gradually increase your weekly mileage to build endurance.
- Variety: Incorporate different types of runs, such as interval training, hill repeats, and tempo runs.
- Quality Over Quantity:
- Speed Work: Regularly include speed workouts like interval training and tempo runs to improve your pace.
- Hill Repeats: Train on hills to build strength and power.
- Proper Nutrition:
- Fuel Your Body: Eat a balanced diet with plenty of carbohydrates, protein, and healthy fats.
- Hydration: Stay hydrated before, during, and after your runs.
- Rest and Recovery:
- Sleep: Ensure you get enough quality sleep to allow your body to recover.
- Rest Days: Incorporate rest days into your training schedule to prevent overtraining.
- Form and Technique:
- Focus on Form: Work on improving your running form to reduce energy waste and prevent injuries.
- Cadence: Maintain a consistent cadence to improve efficiency.
- Strength Training:
- Build Muscle: Incorporate strength training exercises to improve your running economy and reduce the risk of injuries.
- Mental Toughness:
- Visualization: Visualize yourself running at your desired pace and crossing the finish line successfully.
- Positive Mindset: Maintain a positive attitude and believe in your ability to improve.
By following these strategies consistently, you can gradually improve your running speed and achieve your goals.
My top tips!
I personally find music helps me run faster but I have to get a good playlist on to match my vibe that day. There’s lots of morning running playlists on Spotify for example if I’m after a more relaxed jog to wake myself up. Or there’s lots of 80s running playlists if I want something to shake off the week as I run into the weekend with a good fun, energised run!
If I’m training for something that can help me feel motivated to run faster. For example, you might train to get a good timing for your 5k pace.
And that’s it! So, if you’re at the gym on a treadmill or running outside, and you want some inspiration on how many miles you should run per week, head over here.
Written by Katie McDonald, 18th September 2024
