Meredith’s Training Diary: Running Slower Than You Think
Welcome to Training Diaries , a Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5th, I’ll talk about proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just some thoughts on what it takes to cross the marathon finish line. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.
There’s a reason to say, ” It’s not a sprint, it’s a marathon .” Now I understand the desire to try to run a marathon. When I started training for my first marathon in 2019, I resisted the idea that the majority of my run —at least 80 percent , apparently—should be run at an easy, conversational pace. Shouldn’t I be pushing myself to run fast to train for a marathon? Instead, I learned pretty quickly that the first long runs are only possible when you slow down a lot .
For me, slow running is the secret to the meditative appeal of “switching off.” Slowing down allows me to pay attention to my breathing, enjoy my surroundings, and refuel with snacks and water when needed. Most importantly, long distances will only become achievable when you take speed away from your main focus.
Several friends joined me for a run during this marathon training cycle. They expect me to control the pace; what they don’t expect is for me to slow the hell down on them. I believe the reason many people claim they hate running is because they actually run. This sets them up to tire out sooner than they would like, convincing them that they cannot run long distances and confirming their assumption that “running is not for them.” Enter: the beauty of easy running.
I am partial to this topic. One of my first posts on Lifehacker was about running slower to run faster . And it’s a skill that takes time to learn! Running slowly can be frustrating. I was chatting with a friend who is running New York City with me in November. This will be her first marathon, and she told me that she ignores all the recommendations to run slowly because she “gets too bored.” Hearing this made me cringe.
Again, I understand. Long runs can be challenging, especially if you’re training for a big race like a marathon. It’s tempting to want to speed up and run the mile as quickly as possible. However, maintaining a slow and steady pace during long runs is the secret to getting the most out of them and setting yourself up for success on race day.
Why you need to run slower
Just as cruise control in a car can help reduce driver fatigue, my top running tip is to learn to enter your personal cruise control mode. Here’s why you should keep your speed down during your long weekend runs.
Prevents injuries
Long runs put more stress on your body as you increase your pace. If you move too fast, too early, you increase your risk of repetitive stress injuries such as shin sprains, stress fractures, IT band syndrome, and plantar fasciitis. By sticking to a slower pace, you give your body time to adapt to the mileage covered and reduce the risk of injury.
Develops endurance
Long, slow runs train your body to burn fat for fuel and endure many miles. By forcing yourself to run faster, you’ll tire faster: Maintaining an easy, conversational pace allows you to go further and develop the necessary stamina. These long miles at a slower pace will keep your body comfortable on your feet for several hours.
Improves recovery
Easy long runs should not tire you out. In fact, long runs at a slow pace improve your ability to recover compared to long runs at a fast pace, which prolong muscle fatigue. Take it slow and you’ll bounce back faster for your next hard workout.
Helps mental toughness
Long, slow runs also train your mind to stay focused for miles on end. Being able to maintain a pace for such a long period of time improves mental endurance. This mental toughness will serve you well at the end of the marathon when your body begins to tire. During the Brooklyn Marathon last year, the only time I passed other runners was when I was up a steep hill the entire 24th mile. And I passed a lot of people.
I read specifically about New York race day strategy. One piece of advice that applies to all races, but applies to the New York City Marathon more than most races: go slow. From the adrenaline of the cheering crowd to the pressure of over 40,000 runners, it’s hard not to accidentally speed up. But going too fast right out of the gate will let you down at mile 20. So I’m practicing on cruise control to keep from burning out and to set myself up for a strong finish.
So use a slow pace on your upcoming long runs. Here are my best hacks for forcing yourself to slow down . Moreover, these are my mental tricks that will make your running less boring .