How Running Slower Can Actually Make You Faster
Many runners are surprised when they first hear this advice: to get faster, you need to slow down. It sounds counterintuitive, but it’s a tried-and-true method used by elite runners and everyday athletes alike. This does NOT mean you should never run fast. In order to get faster, you also have to run fast in training. But easy running plays a critical role in building endurance, enhancing recovery, and ultimately making you faster over time. In this post, we’ll dive into why easy running is so important and how it can help you reach your full potential.
The Science Behind Easy Running
When you run at an easy, conversational pace, you’re training your aerobic system—the foundation of your endurance. About 80-90% of distance running relies on this system, which is responsible for converting oxygen into energy for your muscles. By running slower, you’re able to:
Increase your cardiovascular efficiency
Strengthen your heart and lungs
Improve the ability of your muscles to use oxygen efficiently
Easy runs also teach your body to burn fat as fuel, helping you conserve glycogen (your body’s quicker-burning fuel) for when you need it most—like race day!
The Hidden Benefits of Easy Running
Builds Endurance Without Overtraining
Long, slow runs build your endurance gradually without putting excess strain on your body. Running hard all the time might seem like it will make you faster, but it can lead to overtraining, burnout, and injury. Easy runs allow you to rack up mileage safely, building a strong aerobic base for faster running later on.Promotes Recovery
Easy running is a powerful recovery tool. After a tough workout or long run, your muscles are fatigued and need time to repair. Running slowly gets the blood flowing and delivers fresh oxygen and nutrients to your muscles without adding too much stress. This speeds up the recovery process, preparing you for your next hard effort.Reduces Injury Risk
Running too hard, too often can take a toll on your body. Easy runs allow you to continue training while giving your muscles, joints, and tendons time to adapt, recover, and get stronger. This effectively allows you to run more. By incorporating easy days into your training, you reduce the risk of overuse injuries that can derail your progress.
Why Running Faster All the Time Doesn’t Work
When runners push themselves to go fast all the time, it often leads to:
Burnout: Your body and mind both need variety. Constant hard efforts can leave you mentally and physically drained.
Plateauing: Your body needs easy days to absorb and adapt to the hard work you’ve been putting in. Without that recovery time, you may not see the gains you expect.
Injury: Running hard every day increases the stress on your body, leading to inflammation, muscle strain, or stress fractures.
How Easy Running Makes You Faster
Running at an easy pace allows your body to build a solid aerobic base, which is the key to sustaining faster speeds for longer periods of time. It helps you become more efficient and durable, which ultimately allows you to run faster when it matters most. As your aerobic capacity increases, you’ll notice that your paces on easy days will increase at the same heart rate and your pace on hard days will start to improve.
The 80/20 Rule
One effective way to incorporate easy running into your routine is by following the 80/20 rule. This means that 80% of your weekly running should be at an easy, conversational pace, while 20% should be more intense—like speed work or tempo runs. This balance helps ensure you’re building a strong foundation without overloading your body with too much stress.
How to Find Your Easy Pace
Finding your true easy pace is essential to reaping the benefits. A good rule of thumb is that you should be able to carry on a conversation during your easy runs or when singing the ABCs, you should be able to get to G before taking a breath. If you’re gasping for air, you’re probably running too fast. Your easy pace might feel much slower than you’re used to, and that’s okay! Slower paces allow your body to build aerobic fitness over time and run more because your body is less taxed and recovers more quickly.
Trust the Process
It can be difficult to slow down at first, especially if you’re used to chasing faster paces on every run. But trust the process. Over time, you’ll see the benefits of easy running reflected in both your endurance and your speed. The key is consistency—by building your aerobic base and allowing for proper recovery, you’re setting yourself up for long-term success.
Conclusion
Easy running isn’t just for beginners—it’s a fundamental part of any runner’s training plan, no matter their experience level. By slowing down, you’ll build endurance, reduce injury risk, and ultimately become a faster, more efficient runner. If you want to take your training to the next level and learn how to effectively balance hard and easy efforts, consider working with a coach who can tailor a plan specific to your needs. At Team Sugar Runs, we’re here to help you optimize your training and reach your goals. Click here to schedule a consultation and start making strides toward faster running!
