Why Running Slow Isn’t Always the Answer
If you’re a new runner, you’ve probably heard the advice that you’re running too fast and need to slow the heck down. I told you this . Our regular marathon runner Meredith Dietz told you about this . But today I’d like to present a counterpoint: all ways of running fast—maybe even “too fast”—can benefit you.
Why does everyone say you need to run slower?
To sum it up, everyone advises new runners to slow down because most new runners have not yet learned to run easily. Running at an easy pace is the basis of training. They don’t tire us out and allow us to rack up more miles each week than if we were to continually increase our pace.
If the only speed you know is sprinting at full power, you’ll never find an easy pace. You will never understand how to jog . You’ll spend every run out of breath, and you’ll increase your chances of getting a shin sprain and dreading the thought of your next run.
These points of view are not wrong , they simply do not reflect the whole picture. You should definitely work on finding a slower pace and aim to make the majority of your runs feel easy rather than treating each one like a breakneck race. But now that we have that caveat out of the way, let’s talk about why running faster also has its place.
You need to run, not just shuffle
If your running pace is very slow—say, 13 to 15 minutes per mile, or about 4 mph on the treadmill—you’re doing a great job of making the overall effort effortless, and that’s a huge accomplishment.
But look at the way you move: your legs move more like a slow shuffle than a brisk run. Shuffling isn’t a bad thing – every ultrarunner considers it one of the most reliable ways to run – it just shouldn’t be the only kind of running you do.
After all, running is a skill that requires practice, not just a source of zone 2 aerobic stimulation . Once you get a little faster and better, you’ll be able to check both boxes at the same time. But until then, try to add a little faster running, even if it’s in small doses.
Try pacing : A “stride” is a very short interval where the idea is to move your feet quickly and then slow down and stop before you have done enough work to become tired. You can do this at the end of your run or even in the middle to break up the monotony. Accelerate to a fast pace, hold it for a few seconds, and then slow down to a complete stop. Rest for a minute or two before walking again. As running coach Jason Fitzgerald told us , “Stepping is a great way to practice running fast without making it difficult to run fast.”
Intervals also improve fitness
Running at a steady pace at a slow pace is great for improving aerobic fitness, but it’s not the only way. Plenty of research (and a lot of practical experience) supports the idea that interval work helps beginner and intermediate runners get faster. To perform interval exercises, you alternate between hard work (fast running) and light work such as walking or even complete rest.
Some running coaches advise beginners to gain some experience before scheduling structured intervals. But this is not a universal opinion: others believe that intervals can be added at any time, as long as you start with small doses .
Try this : Here are some interval routines that research has shown to benefit beginner and intermediate runners. Either install an interval timer app or go old school and just watch the clock. Spend at least five minutes warming up, then spend the next 10 to 20 minutes doing one of the following:
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30-20-10 : Walk (or jog very slowly) for 30 seconds, then run at a moderate pace for 20 seconds, then run fast for the last 10 seconds. Please note that each round will take you exactly one minute. Do five, then rest for two minutes and repeat as many times as you like.
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30/30s : It’s even simpler: 30 seconds fast, 30 seconds rest, repeat. After a few rounds, take a break for a few minutes. (Experienced athletes perform 8–10 sets and then repeat this block several times; feel free to start with fewer sets.)
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Short VO2max intervals . Traditionally, intervals aimed at improving your VO2max (one measure of cardio fitness) range from three to five minutes with the same amount of rest. But you can also improve your VO2max by using shorter intervals, such as one minute on/one minute off. Ten one-minute intervals will take you 20 minutes; Again, feel free to start with a smaller amount.
The key in all of this is not to run as hard as you can during the work segments, but to hold back a little, knowing that you will only have to rest a little before continuing to work. The first few intervals should feel too easy; by the end you will feel them much more strongly.
You’re allowed to have fun
Slow running can be tiring and boring. (This, I think, is the main reason why it’s so hard to learn to run slow in the first place.) All the focus on zone 2, easy running, building an aerobic base and all that other stuff ignores the fact that running fast is fun .
You are allowed to have fun. You don’t have to “earn” the right to run fast by reaching a certain level of cardio fitness. You certainly don’t have to spend every run with your eyes on your watch, monitoring your heart rate or mile pace.
Try fartleks : This word means “speed play” in Swedish, but I’ll understand if you take it to mean “lick my farts, I’ll do what I want.” The only rule of fartlek is that there are no rules. Want to charge up the hill and jog down? Or approach because you’re tired and run away because oooooo? Everything is fair. If you use Strava , find some local “segments”, which are short stretches of road where people informally race each other. Get to the start of the segment in any way that suits you, and then race to the finish. Even if you don’t make it into the local top ten, you’ll still be able to see how much success you’ve made compared to your previous performances. Whatever approach you choose, have fun with it.
Putting it all together
You don’t have to do all these fast workouts, and you definitely don’t have to give up your slower runs. To improve your fitness, try to do at least half of your workouts at an effort easy enough that you can carry on a conversation without getting out of breath. But you can incorporate some of these ways to run faster, whether it’s a few steps at the end of an easy run or a dedicated interval day.
Finally, you can alternate between walking and running on any run as long as you’re also working on your ability to maintain a consistent pace. If you have to walk/run on “easy running” days, try to keep your running slow and your walking fast; over time they will merge into a single, easier tempo.