Why Running Slow Makes You Faster

Do you do a slow run every week? Has this made you want to add more slow runs into your week?

I’ve made a conscious effort to run slower on my easy days. Had to leave my ego at the door and just slow it down. The result is that my heart rate is much lower on most runs now and I’m PBing at every distance! I’m a big fan 👍

I started running back 2 months ago with a 9'00"+km pace. Now I am comfortably doing 7'00"km. Getting closer to that sub-30min 5k target. 😎

Year and half ago I was 115kg, just decided to eat whatever I want twice a day only and run daily minimum 5km. Once a week fast as possible, rest of the week medium and once a week very slow but long as possible. Today I am 83kg, pushing 5k run on 26:50min, 10k on 58min, and 21.1km on 02:20:00+-. What i thought that wasnt even possible for me to walk, I am running that non stop. With no previous knowledge, just a sheer will and daily dedication to unfk my life. I was never happier.

Slow running has been the most important thing I learned as a runner. Makes running so much more enjoyable in the long run, which brings consistency and in turn progress.

Love this. My first advice to 90% of my clients is "slow down!". I'd echo all of Andy's points, and add another: I'm a fan of polarised training (the 80/20 rule) and plenty of research supports the idea that you get faster by running no more than 20% of your miles hard. If I run slower, I can run more. If I run more, I can 'afford' more fast miles. If I run more fast miles, I get faster. When I started, I used to run 20miles a week, mostly hardish, and get injured. By making my slow runs properly slow, I ended up increasing my mileage to 50-60miles/week, without injury, and 'allowing' myself 10-12 fast miles total per week.

Having slowed down my easy runs completely during marathon training, I took 8 minutes off my PR at a 10k race yesterday. It definitely works! And that's only 6 weeks into training!

Would love to see your take on MAF training. Especially adjustments as you get older (50+).

That’s my secret, all my runs are slow

Throw the heart rate/MAF out the window and just run at conversational pace. 180-age is similiar to 220-age. It's just another number that doesn't work for everyone. It's so much more enjoyable just running and not constantly checking your HR. Build the mileage consistently and you'll get faster.

This is so valuable to me as a crazy person who used to think that there was no gain without pain. And I made myself ill because of it. But to hear you saying to do whole WEEKS of lower intensity, when I struggle to take a day off is really helpful. I'm always scared I'll go backwards. Thank you.

I just finished 5 miles at 13.30 per mile

I started with certain breathing techniques while running in 2022 and do MAF since 2023 (so round 6 weeks in; 138hbps). I improved dramatically (pace, distance, well-being, pain). So yes, a separate video on MAF is very appreciated.

😂 At the moment as a 33 minute Parkrunner all my runs are slow runs Andy. But I'm getting there. Weight is my biggest problem. Currently I am 65 years old and 110 Kg and losing. I run 3 or 4 times a week including a Parkrun. I always do a slow run on Sunday morning after Parkrun and I agree on the benefits. I hope to break 30 minutes this year (2023) and I hope your channel will help... no pressure on you and your colleagues then.

After a 10 year rest from running and hiting the big 70, I'd no idea what sort of shape I'd be in. Tried a couple of years ago to get back into it but injured after a very short time. Took a much steadier approach and slow runs are an integral part of my routine. I also use the local section of the Trans Pennine Route which is much kinder on my knees. Since November, my parkrun times have come down considerably. There are days when I take it steady and I use fartlek sessions to help with muscle memory for the speedier bits. Hitting 75% age graded at races, not bad at all.

I think it was 25 years ago I did a run with a heart rate below 180 when I reached the finish line :-) Simply impossible to go slow, I feel unease when I try. But here's to a change of mind. I WILL run a marathon again, no matter what the doctors say. Thanks for the video. Great stuff as always.

Been doing a lot of zone 2 training with an elliptical to reduce injury risk and increase fitness. This has led me to actually run more km each week with a lower hr. Idk how it looks to others on Strava. I workout for myself not to impress the world.

There are two things that I've failed to do in nearly 20 years of long & ultra distance running. One is stretching & warming up before a run, which I'm working hard on rectifying at the moment. The second thing is doing slow training runs, which is the antithesis of my usual "high intensity, all the time" approach to training. If I had done these two things when I was in my prime I would probably have been more successful and saved a lot of pain & strain on my poor body. Thanks so much for the advice 👍

It was last year when I accepted I didn’t have to go fast on every run, but it’s only in my marathon training this year that I’m doing proper “easy” runs (3/10 exertion level). I’m not sure yet how it’s affecting my speed, but it does seem to be improving my aerobic capacity and making me feel good after the harder exercises of the previous week.

Thanks for the tour of Finsbury Park. Twelve years now since I moved from Islington and it’s nice to see old haunts.