{"id":95425,"date":"2025-09-02T13:13:49","date_gmt":"2025-09-02T11:13:49","guid":{"rendered":"https:\/\/runlovers.it\/?p=95425"},"modified":"2025-09-02T12:27:01","modified_gmt":"2025-09-02T10:27:01","slug":"go-slower-to-get-faster-this-is-slow-running","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/go-slower-to-get-faster-this-is-slow-running\/","title":{"rendered":"Go Slower to Get Faster: This is Slow Running"},"content":{"rendered":"

To get faster, you have to run slow. It’s the secret of “slow running”: doing the majority of your runs at a conversational pace builds a solid aerobic base and improves performance, prevents injuries, and helps you find the joy in running again.<\/em><\/p>\n

\n

The paradox:<\/b> To become faster, most of your training must be slow.<\/p>\n

The golden rule:<\/b> Apply the 80\/20 principle: 80% slow runs and 20% high-intensity runs.<\/p>\n

How to do it:<\/b> Run at a “conversational pace,” in Heart Rate Zone 2.<\/p>\n

The benefits:<\/b> You’ll improve your performance, prevent injuries, and rediscover the joy of running.<\/p>\n

The biggest obstacle:<\/b> It\u2019s not fatigue, but your ego telling you to speed up.<\/p>\n

The challenge:<\/b> Try running deliberately slow for two weeks and watch what happens.<\/p>\n

\n

Do one thing, but do it very, very slowly.<\/h2>\n

The French writer Emmanuel Carr\u00e8re, in his book \u201cYoga,\u201d describes a retreat he took at an ashram. One of the most difficult exercises he was asked to do was to perform a series of gestures as slowly as possible. He soon realized that doing things by taking the maximum possible time is much harder than you\u2019d think, for many reasons\u2014not least the difficulty of coordinating your muscles, that is, slowing them down to the point of near-immobility.<\/p>\n

I was reminded of this when I read about the experience of a Tom\u2019s Guide journalist, Jessica Downey<\/a>, who tried Slow Running for two weeks and wrote about its unexpected benefits.<\/p>\n

The idea that the solution to improving your 10k time isn’t doing more track repeats until you cough up a lung, but… running slower\u2014so slow that your grandma with her walker could almost pass you\u2014is a bit counterintuitive. You don’t buy it right away.<\/p>\n

It sounds like one of those challenges from a marketing guru trying to sell you the elixir of long-lasting runs, right? And yet, across the ocean, it’s become a real challenge that, of course, has even ended up on TikTok. Still, trying to run slowly every day for two weeks might be a very smart thing to do for your training.<\/p>\n

The Obsession with Speed<\/h2>\n

Let’s admit it: we’re slaves to our pace per mile. As soon as we start our GPS watch, we enter a parallel dimension where every second gained is a victory and every “slow” jog is a moral defeat. We feel obligated to prove something, even if we’re just running around the block.<\/p>\n

This mindset, as common as it is counterproductive, leads us to do most of our runs in a kind of limbo: too fast to be truly restorative, and too slow to be a real workout. The result? An accumulation of fatigue that doesn’t lead to real improvements, but often just to frustration and injuries.<\/p>\n

We think that to build a skyscraper, all you need to do is add one floor on top of another, as quickly as possible. But we forget the most important part: the foundation.<\/p>\n

The Secret of Slowness<\/h2>\n

This “new” philosophy isn’t actually that new. It’s the principle on which polarized training is based<\/a>, often summarized by the 80\/20 rule: 80% of training volume should be done at low intensity, and only 20% at high intensity. “Slow running” is nothing more than the celebration of that 80%.<\/p>\n

But what does “slow” mean? It’s not a specific pace, but a state of effort. It’s the famous “conversational pace run,” the one where you could easily tell someone the plot of the last movie you saw without them having to call an ambulance.<\/p>\n

Technically, we’re talking about training in Heart Rate Zone 2, where the body learns to become a highly efficient machine at burning fat for fuel, building an aerobic base as solid as a rock.<\/p>\n

Why Running Slow Makes You Faster<\/h2>\n

Building this aerobic base is like increasing the size of your engine. When you run slow, you stimulate the growth of mitochondria (the power plants of your cells), improve capillarization, and teach your body to be more economical. There are three main benefits:<\/p>\n

    \n
  1. Improved Performance<\/b> Having a bigger aerobic engine means that when you decide to go hard, you’ll have much more energy available. Your faster speeds will become easier to sustain, and consequently, your PRs will start to tremble.<\/li>\n
  2. Fewer Injuries<\/b> Less impact means less stress on your joints, tendons, and muscles. Fewer injuries mean more consistency and fewer interruptions, and consistency is the real secret to any improvement. It’s not the single, crushing workouts that make you better (quite the opposite), but the ability to train consistently over time.<\/li>\n
  3. Rediscover the Joy of Running<\/b> Taking the pressure of the stopwatch off transforms your workout. It becomes a moment for yourself, to listen to your body, to look around. Running stops being a performance and goes back to being a pleasure. Your ego might grumble a bit when you get passed, but your body will thank you.<\/li>\n<\/ol>\n

    How the Two-Week Challenge Works<\/h2>\n

    The idea is simple: for two consecutive weeks, every time you go out for a run, you go deliberately slow. So slow that you almost feel ridiculous. Slow enough to chat, sing, and say hi to people you meet.<\/p>\n

    The Rules of the Game<\/b><\/p>\n

      \n
    • No stopwatch as a judge:<\/b> You can look at it out of curiosity, but it shouldn’t be what decides if you had a good or bad run.<\/li>\n
    • Conversational pace:<\/b> If you can’t speak fluently, you’re going too fast.<\/li>\n
    • Consistency:<\/b> 20 slow minutes every day is better than one grueling hour once a week.<\/li>\n
    • Listen to your body:<\/b> If you feel particularly tired, go even slower. It’s not a race.<\/li>\n<\/ul>\n

      What to Expect (and What Not to)<\/h2>\n

      The first few days will feel strange, maybe even frustrating. That’s normal. Your ego will rebel when you see brisk walkers passing you. Resisting that temptation is part of the challenge.<\/p>\n

      After a few days, however, you’ll start to notice:<\/p>\n

        \n
      • Less fatigue after your workout<\/li>\n
      • A greater desire to go out for a run<\/li>\n
      • Better awareness of your body and your movement<\/li>\n
      • A general feeling of more energy throughout the day.<\/li>\n<\/ul>\n

        The Most Unexpected Side Effect: Beating Your Ego<\/h2>\n

        You know what the real obstacle to slow running is? It\u2019s not physical fatigue (that’s practically nonexistent), but judgment. The judgment of others, yes, but mostly your own.<\/p>\n

        We grew up with the idea that running always means pushing, always proving something. Slowing down feels like a step backward, a failure. “What kind of runner am I if I go this slow?”<\/p>\n

        But it\u2019s exactly the opposite. Slowing down is an act of athletic intelligence, of respect for your body and the process of improvement. It\u2019s proof that you understand you don’t have to prove anything to anyone every time you put on your running shoes.<\/p>\n

        The more you try to control every yard, every second, every breath, the more rigid and artificial your run becomes. The more you relax and accept going slow, the more fluid, natural, and effective your movement becomes.<\/p>\n

        How to Integrate Slow Running into Your Training<\/h2>\n

        We’re not telling you to give up high-intensity workouts, repeats, or progressions forever, but to find a balance. To give the right weight to both aspects of your training.<\/p>\n

        The 80\/20 Rule, Applied<\/b><\/h3>\n
          \n
        • If you run 5 times a week:<\/b>\n
            \n
          • 4 outings should be in slow running mode.<\/li>\n
          • 1 outing can be dedicated to intensity (repeats, fartlek, tempo run).<\/li>\n<\/ul>\n<\/li>\n
          • If you run 3 times a week:<\/b>\n
              \n
            • 2 slow running outings.<\/li>\n
            • 1 high-intensity outing.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

              When to Go Slow<\/b><\/h3>\n
                \n
              • After an intense workout, to promote active recovery.<\/li>\n
              • On easy days, when your body is asking for a break.<\/li>\n
              • When you’re stressed\u2014a slow run has a powerful anti-stress effect.<\/li>\n
              • When you’re short on time, 20 slow minutes is better than skipping it altogether.<\/li>\n<\/ul>\n

                Do You Accept the Challenge?<\/h2>\n

                The next time you go out for a run, try setting a different kind of challenge for yourself. The challenge of not caring about your pace. Try running so slow you almost feel silly. Talk to yourself, hum a song, greet people.<\/p>\n

                Dedicate the majority of your runs to building that foundation. Then, when it’s time to let loose, you’ll discover you have a power you never thought you possessed.<\/p>\n","protected":false},"excerpt":{"rendered":"

                Leave the stopwatch behind and embrace the slow running mindset. It’s the key to boosting your performance, building endurance, and falling in love with running all over again<\/p>\n","protected":false},"author":2,"featured_media":95420,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15827],"tags":[],"class_list":{"0":"post-95425","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-main"},"yoast_head":"\nGo Slower to Get Faster: This is Slow Running - Runlovers<\/title>\n<meta name=\"description\" content=\""Discover 'slow running': the secret to running faster by training slower. 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