I’m guilty.
You’re guilty.
We’re all guilty.
And we need to stop!
Take off the garmin, forget about your pace and go for an easy paced run. And by easy I mean easy! I’m not talking about a slow run after a hard race or a recovery run. I’m talking about incorporating slow runs as a part of your regular training plan.
There’s something hardwired in our brains that gives us a fear of running slow (FORS). Perhaps it’s really just our ego that gets in the way?
Common misbeliefs about running slow:
#1) If I run slow, I’ll always run slow. Yes, if you run slow all the time you will always run slow. However, if you are incorporating the proper amount of speedwork and intensity training into your week to week schedule you need to also run slow.
#2) I won’t make any improvements by running slow, I need to run fast! You need to train both aerobically and anaerobically to improve your long distance running fitness.
Benefits of running slow:
- Increased Discipline: Running easy is difficult for many people and takes as much, if not more dedication as running 800-meter repeats. Being committed to easy running will increase your discipline to do the things you don’t want to do or find difficult.
- Increase Mitochondrial Density: We all learned that mitochondria are the “powerhouse of the cell” in biology class. It converts food into usable energy. This conversion is an aerobic process that is the result of a series of chemical reactions. Therefore this occurs at a relatively low intensity level. After spending a period of time running slow, the mitochondria will increase in number and therefore will be able to handle an increased workload.
- Increased Capillary Density: The greater the number of capillaries, the greater the amount of oxygen supply to muscles.
- More Efficient at Using Fat as Fuel: Fat is a low intensity fuel. The higher the intensity, the more the body is reliant upon glucose for fuel.
There are even more physiological benefits than the ones mentioned here! Hopefully, after reading this you no longer suffer from FORS. If you aren’t sure how to incorporate slow running into your training plan, sign-up to be a Race Pace Runner today.
sources: Holloszy, J. Biochemical adaptations in muscle. Journal of Biological Chemistry 242: 2278-2282, 167
Love this, Jess! I definitely need reminders to let go of my FORS!
YES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I preach this. There are SO many benefits from it. And I honestly don’t understand why it’s so hard to slow down. I actually love the excuse of going easy. But that’s me…anyhow, thank you for writing this!
You wrote this for me, yes? 😉
I have been trying to get better at running slow on some days. I feel my body only has one pace and I just go with it nearly everyday (besides on speed days). My husband has been great in reminding me to slow down. thanks for this post!!
Slow running is SO important especially to avoid injury! I am guilty of this as well but have been really trying to get better and put more of a focus on really taking it EASY on the easy days.
I know a lot of people have a tough time slowing down. This is a great reminder to take it easy on your easy runs! Nice list of benefits!
This! Yes! I’m SO bad at doing this. I don’t know why I can’t bring myself to just run slow. I know I need to, but I let my pace creep faster and faster throughout my run instead of keeping it in check.