Why Running Slower Makes You Faster

Have you ever heard the saying “slow and steady wins the race”? Well, when it comes to running, that saying holds true. As a runner myself, I have experienced firsthand the benefits of slowing down my pace. It may seem counterintuitive, but running slower can actually make you a faster and more efficient runner in the long run.

When I first started running, I had this misconception that running as fast as possible would help me improve my speed and endurance. I would push myself to the limit every time I went for a run, thinking that the harder I worked, the quicker I would see results. However, I soon realized that this approach was not sustainable.

One day, as I was browsing through running forums online, I came across an article that talked about the benefits of running at a slower pace. It caught my attention, and I decided to give it a try. I adjusted my running routine and started incorporating slower, easy runs into my training schedule.

At first, it was difficult for me to slow down. I felt like I wasn’t challenging myself enough and that I should be pushing harder. But as I continued with this new approach, I began to notice some remarkable improvements in my running performance.

The Benefits of Running Slower

Running at a slower pace allows your body to adapt and build a stronger foundation. Here are a few key benefits I’ve experienced:

  1. Improved aerobic capacity: Running slower helps improve your aerobic capacity, which is your body’s ability to transport and use oxygen efficiently. By running at a lower intensity, you’re able to train your body to use oxygen more effectively, which is crucial for endurance running.
  2. Reduced risk of injury: Slowing down your pace puts less stress on your joints and muscles, reducing the risk of overuse injuries. It allows your body to adapt gradually and build strength, making you less prone to injuries in the long run.
  3. Mental relaxation: Running slower gives you a chance to relax and enjoy your surroundings. It allows you to clear your mind, reduce stress, and find joy in the simplicity of running. It’s a great way to recharge and stay motivated.

Transitioning to slower running can be challenging, especially if you’re used to pushing yourself to the limit. But trust me, it’s worth it.

How to Incorporate Slower Runs Into Your Training

If you’re convinced and want to give slower running a try, here are a few tips on how to incorporate it into your training:

  • Set a comfortable pace: Start by finding a pace that feels comfortable and sustainable for a longer period of time. It should be a pace where you can have a conversation without gasping for air.
  • Use a heart rate monitor: Monitoring your heart rate can be a helpful tool to ensure you’re running at the right intensity. Aim for a heart rate zone that corresponds to an easy effort.
  • Gradually increase your mileage: As you become more comfortable with running at a slower pace, gradually increase your mileage. This will help build your endurance and improve your overall running performance.

Remember, the goal of slower running is not to feel exhausted or out of breath, but rather to build a solid foundation and improve your overall running efficiency.


So, next time you lace up your running shoes, consider slowing down the pace. Give your body the chance to adapt, improve your aerobic capacity, and reduce the risk of injury. Embrace the benefits of running slower and enjoy the journey. Happy running!