Slowpokes Rule! The Benefits of Slow Running
Where are all my fellow slow runners out there? We already know how much slow running rules - us mid- to back-of-the-pack runners have a blast during races, sharing laughs at every mile and not worrying about our time. But it turns out that there are some added perks to taking your time too!
What Is Slow Running?
“Slow” is a relative term, of course, so for context, what exactly is slow running? Physiologically, slow running or easy running is any pace at which you can hold a steady conversation. We’re talking about a conversation with full sentences here, not just the occasional “wow” and “really?” while your friend spills all the tea about the latest drama at work. For most people, this is a pace that keeps your heart rate between 110 and 140 (though this can vary).
Why Slow Running is Beneficial
Other than simply being comfortable and low-pressure, how does slow running benefit you and your body? Buckle in, babe, because there’s a whole list.
Improves Your Oxygen Use
Easy running is one of the best ways to train your body and become a better runner. Research has suggested that this level of exercise helps your body develop more mitochondria and improves the size of your mitochondria too. Mitochondria are the powerhouses of your cells, and by increasing their number and size, your body becomes able to use oxygen more efficiently. AKA you’ll be able to breathe better and reduce muscle fatigue on future runs.
Trains Your Body in Low-Heart Rate Running
There’s a common assumption that the only way to get faster at running or to make a faster pace more manageable is to run fast. In truth, running easy will get your body used to running at a lower heart rate. As you continue this, you’ll find that you can run faster while staying under that 140 heart rate.
Longer Life
What’s better than more years of health and happiness? It’s probably no surprise that people who run have lower mortality risk (AKA are more likely to live longer) than people who don’t work out regularly. But interestingly, that same study found that people who run slow actually have lower mortality risk than people who run more strenuously. So you’re doing future you a favor by taking it easy!
Training Your Pace Control
We’ve all had times when we’ve succumbed to the adrenaline of race day and simply ran too hard too early, eventually falling apart and exhausting ourselves before reaching the finish line. One of the hardest skills for endurance runners to learn is pace control so you still have gas left in the take when you’re reaching the later miles of your race or long run. Intentionally running easy gives you great practice in that skill and lets you get used to what those slower paces feel like so you can control your pace when it matters most.
Makes Running More Enjoyable
I used to hate running, and so many people I knew did too, or still do. But in many cases, people only hate running because they’re running too hard. I mean, of course it’s no fun to be gasping for air with every breath! Running easy makes running more enjoyable and more sustainable so you’re more likely to catch (and keep) that passion for running that unites all of us runners. It allows you to reach that point when you can just relax into the rhythm of a smooth run and not have to coax yourself into taking every stride.
Do You Have to Run Slow All the Time?
As wonderful as slow running is, sometimes it’s fun to run faster and see what we can do. So do you have to run easy all the time to reap all the rewards above? No, you don’t! In fact, most coaches recommend an 80-20 split: taking 80% of your runs slow and 20% of them faster.
Are You a Slow Runner? Embrace It!
As with any other community, there are elitist corners of the running community that believe faster is always better. Don’t let anyone tell you you’re less of a runner because you run slow. There are so many benefits to your health that come from slow running. Even outside of those benefits, though, it just comes down to this: your run is entirely your own and no one else’s. Run however you want, have fun, and know that you’re doing something wonderful for your health!