Run Slow to Run Fast: Six Tips for Slowing Down Easy Runs

The adage “run slow to run fast” has become increasingly popular over the past few years. However, it can sound almost counterintuitive – how do you run faster if you run slow all the time? This approach comes from both training science and common practice – but it has more nuance than many social media posts give it. This article will delve into the science of running slower to run faster and how to apply it in your own training – including common mistakes to avoid. 

Run slower to run fast

One of the largest benefits of slow running is that you accumulate less training fatigue. Technically, moderate running will still lead to aerobic development. However, moderate intensity running utilizes more glycogen to produce energy. The higher rates of carbohydrate oxidation lead to more fatigue. 

As a result, you can handle more training volume and do harder speed workouts – both of which are the primary drivers of adaptation. If you struggle to push yourself on your hard workouts, or you feel exhausted trying to increase your weekly mileage, then you would benefit from slowing down on your easy days. For high-volume runners, running at a moderate intensity all the time can increase the risk of overtraining.

Slow running will also improve your fat oxidation rates. So many runners reach for hacks such as supplementation, low-carb diets, or fasted runs to improve their ability to burn fat for running. The better your fat oxidation, the more glycogen you spare when running, which helps you run for longer.  However, biohacks do not always work. More so, they often come with risks such as declined performance, overtraining, and increased injury risk. (Ketone ester supplementation is not risky, but still not fully understood in its long-term impacts, as it may interfere with AMPK signaling) 

The safest and most effective way to improve fat oxidation is slow running. When you run slowly, your body utilizes a larger percentage of fatty acids to produce energy in the cell’s mitochondria. Additionally, slow running increases the number and size of your mitochondria – the key step that biohacks miss. The more mitochondria you have, the more energy you can produce. 

When combined, the aerobic benefits, the ability to push harder in workouts, and the tolerance for higher volume all are why you run slow to run fast. It is vital to not that only running slowly will not make you faster. You need to include faster runs in your training week, such as intervals, tempo runs, and/or strides. 

For more on the science of running slow to run fast, read this article on zone 2 training. 

Six tips for running slow

Many runners resist slow running, claiming it feels unnatural or difficult. If you are committed to running slower to run faster in the long term, you can make slow running feel better. Attention to your running cadence, properly set zones, walk intervals, and some other training interventions will help you run slow on your easy run days. 

Maintain a higher cadence

When you run slower, your cadence will decrease to lower your output. Cadence (number of steps per minute) and stride length (how far you go between steps) both affect how fast you run. When you increase your pace, either your stride length or your cadence increases (or both). 

However, too low of a cadence will cause you to feel uncomfortable and inefficient. Many runners excessively lower their cadence when running slowly. To feel better on easy runs, focus on maintaining a higher cadence. 

Your cadence will not be as high as it is during races or intervals. However, it should only drop by about 5-10 steps per minute (spm). For example, if you run a 180 spm cadence on fast runs, aim for a 170-175 spm cadence on easy runs. 

Related: Understanding Your Running Gait on the Tread Lightly Podcast

Learn what slow running feels like

Easy running is not just running without doing a hard interval workout. Slow running is meant to be sustainable and (relatively) comfortable. While your breathing is elevated, you are not huffing and puffing. 

What is easy running?

• Talk test: you are able to talk conversationally without having to gasp for air
• Heart rate is <85% lactate threshold HR or <79% max heart rate
• Rate of perceived exertion 3-4/10

All of these metrics take practice to use properly. That is okay – easy running is a skill, and skills take time to develop. Do not give up and just run hard all the time if you struggle at first. Check your metrics after each run and apply what you learned to the next run. 

Many runners will struggle with low heart rate training if their heart rate zones are not properly calculated. The general age-graded formulas and the zones your watch automatically sets do not work for every runner. Genetics, training status, medication use, and other variables all impact your individual heart rate zones. This article guides you through how to set your individualized heart rate zones. 

Ensure you are measuring intensity correctly

If you want to use heart rate on easy runs, use a chest or arm strap. The optical wrist-based heart rate monitors on your watch are not always accurate enough, especially in cold weather or if you do not wear it properly.

 If you do not use a chest strap heart rate monitor, then you will want to learn how to use rate of perceived exertion (RPE) or assess your breathing rate. When running slowly, your breathing should be comfortable enough that you can speak conversationally. In terms of RPE, an easy run should feel like a 3-4 out of 10 – minimal strain. 

Related: Why Is My Heart Rate High on Easy Runs?

Use walk intervals if needed

If you struggle to keep your easy runs truly easy, you can use walk intervals. This approach can be very beneficial for relatively new runners who may not know exactly how easy running feels or who don’t have enough fitness developed. Until you learn how to run easy and/or build your aerobic fitness up more, walk intervals will bring down the intensity of the session. 

However, walk intervals are not a license to run hard during your run intervals. You should still try to run slower on the run intervals. 

Know your pace will vary

Your pace when running slow is not static. While the range is not huge, it may vary by 30-60 sec/mile based on certain conditions. Heat, humidity, hills, training fatigue, and other factors can impact your pace. Let your pace slow down as much to keep your heart and breathing rates within the set range. 

Include doses of faster running

Only slow running will not make you a fast runner. One common mistake people make is only doing slow running. While slow running is beneficial, it will not lead to breakthrough race results, especially for experienced runners. 

You need deliberate doses of faster running to run faster. Interval workouts and tempo runs elicit various adaptations, including improved biomechanical efficiency and better lactate clearance at faster velocities. These hard workouts are not every run – easy runs are still a majority of your training – but they are a crucial part of your training. 

Can you run too slow? 

Each training run applies both a metabolic and biomechanical stimulus. Metabolically, slow running will still have a higher energy demand than walking. You won’t get quite the same stimulus to your aerobic system from walking as you would from easy running. 

 If biomechanical stimulus did not matter, you wouldn’t even need to do running – you could just cross-train to prepare for a marathon. However, you do want a biomechanical stimulus if you want to improve as a runner so that your muscles adapt to the unique demands of running. 

You can run too slow if your gait becomes sloppy. You want to have good running form to support the biomechanical stimulus. The point of poor form varies for each runner; some runners can maintain good form at 13:00 min/mile, while others cannot.

Slow Running Tips, Recapped

Running slow to run fast is a scientifically founded training practice – when applied properly. To properly apply this approach, you should understand your own training zones, ensure you run with good form, and still include hard workouts in your training. Most of all, know that every runner’s slow running is relative to their training. Some people may run faster than others on their easy days – base what is easy running for you off of your body, not others’ paces. 

Curious how slow running is part of race training? Download a training plan!