Why You Need to Run Slower to Improve Your Running

There’s a lot of advice about becoming a better runner. Some say you should run faster and others say you should run longer.

But what if the key to becoming a better, faster runner is actually to run slower?

Believe it or not, slowing down can help improve your running performance. Here’s why you should try running at a slower pace next time you hit the pavement.

The Benefits of Running Slower

Many runners and coaches recommend running slower so you can run faster. So, what are the benefits of running slower?

Running slower is helpful for many reasons.

1. Slower Running Can Help You Avoid Injuries

When we run there are two important body systems working for us that we should keep in mind.

The skeletal system is made up of our bones and joints.

The foot and ankle area alone have many bones and joints necessary for running. This means we must take good care of them for our success. If just one small bone becomes stressed, we could become injured.

The second noteworthy body system is the muscular system. When discussing this system as a runner, it’s essential to consider the tendons, ligaments, and fascia in addition to our muscles.

When training for something so demanding on the body as a marathon, our training schedules gradually increase mileage each week.

Why?

Although our muscular systems are likely capable once we feel “in shape,” we don’t have a way to gauge the readiness of our musculoskeletal system. This means we might push ourselves to run too far or too fast.

The result?

Injury.

By running slower, we allow our bodies to adapt to the stress of running and lessen our chances of ending our running season early with an injury.

2. Slower Running Can Improve Your Running Economy

When someone mentions “running economy,” we can read this as “running form.” Running form is incredibly important to be a successful runner.

If you run with bad form, there’s no way for you to be running at the top of your game. Slouched shoulders, over-extended strides, and poor landing zones will equate to a lower running economy.

You’ll lose momentum quicker if this sounds anything like your running form.

You might be running slower than you want to be in your races. Maybe you’re ending up with all kinds of injuries. You might find the sport of running to be unbearable simply because your form is making the action more difficult.

Running slower allows you to think deeply about your running form and movement. By focusing on your running form and overall running economy, you’ll find that running is easier than you initially thought.

3. Slower Running Can Make You a More Efficient Runner

This ties in closely with improving your running economy.

Proper running form is essential. Slowing down and correcting errors will make your running economy stronger. This means that you’ll become a more efficient runner with improved form.

Running slower allows you to focus on looking straight ahead when running. You’re also better able to monitor your stride length and identify where your feet land and where you could make improvements.

When you can correct the errors in your running, you’ll begin to use energy more efficiently. When you improve your form and running economy, you’ll start to run faster naturally.

If you take the time to run slower, you might find that you’re a better runner than you thought! 

4. Slower Running Can Help You Run Longer Distances Without Tiring Out

If you’re trying to run a marathon, you need to be prepared to run 26.2 miles. That’s a non-negotiable.

You’ll be tired after a long run of 10, 15, or 20 miles. That’s just the reality of the sport.

However, if you take the time to run slower, you can improve your ability to run further without depleting all your energy.

Think about a time you walked or hiked for several miles. You probably recall feeling tired sometime after you finished, but how do you think you’d have felt if you had run that distance instead?

It’s probably pretty logical to you that when you walk you conserve energy that you would otherwise use if you were to run. Consider this on your next run when you’re pushing yourself to run too fast and finding your energy dropping.

Run slower for a few runs and see how your energy reserve increases to help you run further.

5. Slower Running is a Good Way to Build Endurance

When we walk, run, and sprint we use slightly different muscles. We also use some of the same muscles when completing each of these activities.

Slowing down your running speed allows those muscles to strengthen. With this, you’ll see an increase in your body’s endurance to cover the miles.

Sprinting has its place in a training schedule. But if you’re headed out the door every day with a sprint-like pace, you’re not allowing for the endurance to build. Essentially you’re selling yourself short on becoming the strongest runner you can be.

6. Slower Running is a Great Way to Improve Your Overall Fitness Level

Maybe it’s not about becoming the fastest runner for you. You might want to be able to run at a decent pace. Knowing that you can run slower and still succeed should motivate you to do it!

It doesn’t require a lot of running experience to know that whether you run slow or fast, you are a runner.

You’ve probably heard the following running quote:

“Whether it’s a 14-minute mile or a 7-minute mile…
it’s still a mile.”

It’s true!

Take the time to run slower. You’ll see that your fitness level will improve. Even when we run slow, the body works hard.

We’ll see our muscles and bones strengthen, an improvement in our cardiovascular fitness, and our mental strength increase to take on the marathon distance.

7. Slower Running in the Heat Can Prevent Medical Issues

Are you a runner who has stepped out for a run on the first hot day of late spring or early summer?

Getting hit with that wall of heat can be daunting. It can also be disappointing to find that your pace drops no matter what you do in the hot weather.

Heat acclimatization is necessary and will require some time. It’s entirely normal to run slower in the heat.

Focus on running slower to allow your body to catch up and adapt to the hot weather. This means you can prevent issues like heat stroke and heat exhaustion.

Even if you aren’t looking to run slower to see if it helps you eventually run faster, it’s a good idea to run slower in hot temperatures.

How to Start Running Slower

Have you noticed how sometimes it’s hard to run slower?

If you’ve never thought much about your pace when you head out the door and begin running, you might not have any idea where you should start. Running slower is sometimes more difficult than running at a faster pace.

If you run by feeling, you might need to work harder to run slower. Sometimes slowing it down can take more effort for veteran runners.

Tips for Maintaining a Slower Pace

For many runners, the goal is to run as fast as possible.

However, there are times when it is beneficial to run at a slower pace. Slower runs help to build endurance and can be used as a recovery run after a hard workout. If you run every training run at an all-out sprint speed, your body will never have time to recover.

If you just can’t run slower, here are some tips that may help you learn to maintain a slower pace when running:

👉🏼 Shortening Your Stride

Take shorter steps and allow your feet to land lightly on the ground. This will help you run at a slower pace without tiring yourself out.

If you run on a sidewalk, use sidewalk squares as pace markers. Try to fit two strides into one sidewalk square to slow your pace down. It should feel natural but will likely feel odd when you first begin.

👉🏼 Run with a Partner

If you’re running in a race, you can find someone running at a similar pace and run alongside them. Having someone to run with can help you stay on track and consistent.

Finding a running buddy to train with is helpful because you can work on running at a slower pace by “feel.” You should be able to hold a conversation without becoming out of breath. This sign shows that you’re doing exactly what you need to run slower.

👉🏼 Use a Run/Walk Approach

If you quickly become tired, alternate between running and walking for short periods. This will give you a chance to rest while still moving forward.

This method can help you cover a distance without exceeding your planned pace.

👉🏼 Use a Fitness Watch

By relying on a fitness watch, you can focus on the exact pace you’re running and want to run. If you know you currently run a 9:00-minute average mile on your runs, consider slowing your mile pace down 30 to 60 seconds.

Now that you know your goal is a 9:30 to 10-minute mile, you’ll have the tangible goal you need to implement pace control.

Another great way to use a fitness watch is to monitor your heart rate. By focusing on your heart rate, you can run in a more comfortable zone and know that you’re hitting the right metrics, whether on a hot or cold day, on flat ground, or up and down several hills.

👉🏼 Run on a Treadmill

Consider a few runs on a treadmill to hone in on your mile pace.

Taking time to run a handful of runs on a treadmill will help your brain connect to the feeling of running slower. Once you feel more confident in your ability to gauge your pace, take it outdoors and see if you’ve improved.

While some runners find the treadmill boring, it is a great way to focus on running at a slower pace in a controlled environment.

Following these tips will help you slow down your pace and enjoy the benefits of a recovery run.

Why You Might Want to Consider Slowing Down Your Runs in the Future

You can see the many benefits that running slower brings to a runner.

If you’re naturally a slow runner, you should note that this theory further proves you are absolutely a runner. Your pace doesn’t dictate this. Your action to get out for a run is what determines that you are a runner.

Another great quote that has been on countless race T-shirts, marathon spectator signs, and all over social media of many runners is as follows:

“I run. I’m slower than a herd of turtles stampeding through peanut butter. But I run.”

As I see it, you have nothing to lose by simply trying to run slower.

Be very intentional with it and set out to find your perfect, slow pace. You don’t have to run every run slow.

The goal is for you to add slower runs into your training schedule to see how your body responds on days you set out to run at a quicker tempo.

Final Thoughts: Run Slower to Improve Your Running

Slowing down your runs can have a lot of benefits, but it’s not always easy. If you’re getting started, try incorporating one or two slower days per week and gradually increase the time spent running slowly until you feel more comfortable. Once you get into the groove, maintaining a slow pace will become second nature.

Have you tried running slower? What are some of the benefits you’ve noticed?