How to Run Slower to Run Faster
Great news: you are probably running too fast. We previously covered why you should run slower (we know this sounds counterintuitive), but the bottom line is that you get faster by running more and you run more slower.
But even if you know you’re running too fast – as I see all the time in r / running , where many runners struggle to get to a comfortable light pace – you may not know how to slow down to the desired speed. Here are the tricks to run slower now, so you can run faster later.
Discard the current playlist
Do you have a killer playlist called something like Motivational Blend or Hit the Sidewalk or Run Pain Love Pain Live for Pain? Well, save those tracks for racing.
Choose soothing soundtracks for your easy runs so you won’t be tempted to pick up the pace to those heartbreaking beats. You can also take the opportunity to watch your favorite podcast or get lost in an audiobook. Personally, I shamelessly listen to a lot of musicals that make my relaxed runs slip by. Listen: It works for me because storytelling occupies my mind and music supports my muscles. All I’m asking is not to ask you to take a look at my Spotify Wrapped this year.
Find a running partner
A classic rule of thumb for determining if you are in the “easy running” zone is whether you can carry on a conversation without panting or puffing. Just make sure everyone agrees to take your time. Otherwise, if you are even a little like me, you risk turning a friendly run into an unspoken competition on the scale of the Cold War.
So grab a buddy, lace up your boots and bang out. Or speak out about your children. Or let’s talk heart to heart. Just try to avoid any confessions of unrequited love, as the goal is to lower your heart rate.
Focus on yourself, away from other runners
If you are someone who cannot help but picks up pace with other runners, try to find time with less foot traffic on your running route. This time will vary by terrain, but you can bet on the earliest of the morning runners or the last of the evening crew. Be sure to take safety precautions if you’re going to run in the dark .
This tip also applies to the mental faculties that come when you readjust your running as a time to turn inward, not just as a way to get exercise. By focusing on yourself, it will be easier for you to switch your mentality from a rigid rhythm to a better quality “time for yourself”. Start running slowly and see what insights come your way.
Never mind the numbers
Changing your running mindset isn’t always easy, especially if you’re used to logging metrics such as distance, time, altitude, calories burned, and more. Consider running intuitively and turn off any pace alerts while running. If you’re going to use apps or gadgets to measure something on your light runs, focus on your heart rate .
Take a look at the sights
As corny as it sounds, my love of running has less to do with the running itself, but with where my runs take me (physically, mentally, spiritually, you name it). When you don’t focus on quickening your pace, you find that you can more fully appreciate your surroundings. Take some walking breaks and take some pictures of your run – I know I have an irrational number of nearly identical pictures of the same tree. (To be honest, this is an awfully beautiful tree.)
For both psychological and physical benefits, running slowly is a gift that continues to benefit. Do it right and you will see results in longer, faster runs on the road.