The Worst Part of Running SLOW to Run Faster (AND HOW TO FIX IT) 

Best advice I've ever received , I'm injuring free this year and a minute faster in my 5ks , I love this channel.

The worst part is seeing "Unproductive" on the watch

Something that effects me (and maybe others): doing a majority of your runs easy makes it more possible to hit your training benchmarks. If I ran all my runs hard and fast, I would only run two times a week. I’d be too exhausted to do more! By making most of the runs easy, I can stick to a 4-5 run week.

It's frustrating at first, but in a week you get used to going slow. Just as you would avoid ego lifting in the gym and lift the weights you can comfortably do 8 reps or so, slow running is the same. You gotta go at a pace that your body can handle metabolically and not "ego run". Also, you can never go too slow, but you will always go too fast so throttle down.

As a high school cross-country coach here in the States, I have to remind our runners of the run slow to run fast approach literally every time we meet. This is our focus right now until the American school year starts. We do augment these runs with strides just to let the legs know we're thinking about them. We will incorporate more challenging workouts in the fall but right now they are developing a nice aerobic base.

Another trouble running slow is that changes are sometimes hard to see or even appear to regress, especially during warmer months. There are little to no examples available of seasonal pace/HR/power output changes across multiple years to help new runners set good expectations. I suspect that since so many runners see easy pace stagnation or regression in summer they doubt their training and either give up or start training too hard.

Last year as a 55 year old runner i changed my training to maffs low heartrate training and It enabled me to focus on my form and avoided the injury risk as an older runner By the end of the year i had smashed all my PB's 5k,10k, half and full marathon I also started this year off by running my first short ultra Ran 56k at about 6:30 pace and had no recovery injuries The hardest part with the slow training was running so slowly at the start to keep my heartrate low Patience got me there in the end

Fully supportive of this approach. In two and a half years (Since Dec 2019 until now) of consistently running easy most of my workouts I've improved my easy pace from some 6:40 to 5:40 and my marathon PB by 73 minutes (Kapsehoop 2018 4h48m; Rome 2022 3h35m) and practically injury free.

I love slow running. 47 years old, working my way from 105 down to 80 kg after a long period of letting myself go. Currently 12 kg down since middle of July, thanks to daily runs of 6-13K and OMAD fasting. I usually warm up for 1-1.5 km at 7.00 min pace and gradually increase to 5.45, staying aerobic and comfortable throughout 95% of the run (upping the pace towards the end for a good muscle pump). Despite going slow I have seen tremendous improvement to my endurance and lower body muscle mass. No injuries other than a bit of muscle soreness and inner thigh chafing during the first week! ;)

It’s interesting how people complain about running slow, either because they are not seeing instant gratification results or because running slow requires to think and slow down considerably. If runners were asked to run in Zone4 80% of the time, they would complain as well and not do it. Been running for over 20 years and was introduced to Zone2 slow running several months ago. I can run farther, recup faster, feel better when my run is over and look forward to the next day Zone2 session every morning when I wake up 😁

3 months ago, I was running at a 9'00" pace. Along the way, I really had to be patient and make sure my body adjusted despite my mind's excitement to go faster. Now I'm comfortably running at 6'30" and looking forward to that sub 30 5k and sub 1hr 10k. 🙏 Patience is definitely the key here.

When you think of exercising, especially running, we think "go as hard as you can for as long as possible" but when we train or compete in that red zone, we're prone to injury. So instead of training in the red zones, I’m draining my "stamina bar" until my lower perceived effort IS in the red zone. So stay in the green zone until it turns red.

A better term to start using for the "slow training", might be "easy training". Mainly because when we describe a "hard" workout, we describe it as that, hard, and not "fast".

I'm breaking all my previous Parkrun PB's this year. Why? Because I'm running 30/40 seconds slower than my old training pace. It's not like I wasn't trying before, I was. But this training is working. Plus it has made me mentally stronger. Today for instance, I just ran 52 seconds quicker than my old course PB at Knowsley parkrun.

Ran slow for the first time. Increased from 8-9 min per mile and went to 11-12 per mile, and for the first time ever I ran for 1 hour and 10 minutes, and hit and broke 6 miles for the first time. This was yesterday. I am prepping to be very very very very prepared for military training. Not just good at running, but able to do 3 miles in 21-24 minutes.

Just started running, thought I would run slow, hold back. I have ran 50kms 5x 10 in the last 2 weeks. I have seen enormous gains with lowering HR and speed. Running at 8 kms an hour.. I started with 173 HR average, with each run dropping average HR down to 153 now, while my pace is up to 9.5kms an hour. So happy with the progress. Effort feels moderate.

“People read these blogs and articles that say, ‘If you only have one hour to exercise, you better do your workout as hard as you can because it’s the same as if you were to exercise longer at a low intensity,’ ” San Millán told me at our last meeting. “No, it’s not. We can’t be so naive to think the best coaches and athletes in the world haven’t thought of that. They’ve tried it-and it doesn’t work. But most weekend warriors are still doing the exact opposite of what the world-class athletes are doing.”

I started running less than three years ago and I’ve been consistent with training and running in the correct zones. At times it felt like I wanted to run faster but in the last few months I can see huge improvements in pace. Back in August last year my pace in zone two was avg 5.40 per km and HR avg was 155 and my last long run a couple of days ago my 25 km long run my pace was 4.40 per km and avg HR was 140… the process does work and it’s now transferring into faster races

I 100% struggle with this one... I keep watch on my time to make sure my pace is slower. It also causes a quick panic reaction too that I am making turtles look speedy 🐢 it's a fight for me either way 😅

needed to hear this today

Keeping your heart rate low allows your heart to pump more blood per stroke. You are training your heart’s entire range of motion per se. A faster heart rate is a slightly smaller stroke, but going faster. It is important to train your heart in both conditions.

Top content 💪 always on point

Hey Devlin!! What an awesome change you've done these last months 😧😲

Well presented

I started to run only 5 k for weeks without good results. WhenI started from the start, avery supporting plane track in the beginning, I suddenly happened to find my easy relaxed but also progressively faster pace. Just listen to the pace the body wants you to run

I have new garmin watch. It usually recommends me to run at pace 8:30 per kilometer. It's slighly faster than fast walk. I tried to, but it feels like running on place, heart rate goes up higher than when I walk and I can't sustain it anyways (I'm not used to running at all, it might be due to very poor movement efficiency). I feel that I can run faster with about the same effort and switch to walk after two minutes anyways. What exactly is running slow? Because that slow does not feel natural, unless I'm running uphill. But if the goal of running slow is to reach specific HR zone, I can do it by walk by selecting tempo and slope, I can choose route to work with 190m elevation gain and 90m drop.

Running slow really does work. The past three months I have done a ton of zone one zone two training and I have noticed my overall heart rate average for the run has decreased overtime. Also when I kick it into the anaerobic threshold it seems like I am able to hold sub five minute pace for longer periods of time as well! Just recently did a personal best for my 1 mile 400 m on the street along with 1K time. The body will love you even more long-term if you are easier on it at least 75% of your running per week. Slow running does work. If you want to throw in a challenge with slow running opt for roads with elevation changes.

Great advice and explanations

Such powerful truths explained in this video! 90% of my runs are slow and long. I rarely have any injuries and I am always well rested. I love the advice!!!! Keep it up Coach Perry.

Definitely helped get back into running without injury. As Shona said, one of the hardest parts is having to concentrate all the time when running slow. If not, my pace starts to pick up

Nice one boet

This all makes sense. It's good stuff. Some slight pushback here: I run with a group of older runners, most of whom are significantly slower than I. But they're great guys. I enjoy their company. They motivate me to run even on lousy days. To run with them I suspect that I run at a rate even slower than my "slower to run faster" optimum pace. To me, often gaining the fellowship is worth giving up a little optimal training impact.

Making the point that what we are aiming for is actually lower intensity and that slower speed is a kind of proxy for that is very good. I think though that we need to emphasize this even harder and just leave speed out of it altogether...We are trying to stay at a low intensity and we should be developing our ability to sense our level of intensity by perceived level of effort. Also, I think we need to avoid being overly persnickety about keeping intensity low at all times...I mean we should not feel like we are forcing our intensity to be low. Sometimes it may drift up a bit out of the low end, particularly on days when we are feeling a bit stronger, and into the "sweet spot" zone...OK, but just make sure we're not getting up too close to aerobic threshold any more than ~ 20% of the time.

Great point about slower pace requiring more concentration than normal. I find it quite hard for that reason and I keep drifting above zone 2 hr.

Thanks guys. Great stuff! 👍 🇿🇦 🇬🇧

I’m forced to run slow here in Phoenix. The only time I can get a run in is mid day and right now it’s been above 110 degrees (43c). It’s great discipline though.

Good advice I started doing slow 10k runs I feel I have less injury and my training runs are feeling better it’s hard to run slowly run

I have been experimenting with 2 minute walk breaks per mile which makes my overall pace slower. I will have to try out consistent slower pace to see how that works...

Great advice - Thanks! I'm going to try and put this into practice as I'm recovering from an injury and just mixing running and walking. I do have a question for you. In order to maintain cadence when you run at a slower speed is it best to reduce the stride length or accept a lower cadence?

I agree. I usually have a slower relaxed run when I’m feeling tired. As long as I’m out there rather than lounging on the couch

This was more painful when I first started doing it. But I found that, once you develop your easy running "gear", it's much more natural and enjoyable. When I run with one of my faster friends, I'll just go easy on the other weekly runs and then match their pace when we run together. I don't think this happens more than a handful of times per year, so it's probably not often enough to be detrimental to my training.

I’ve seen big improvements with this method. You just have to commit to it fully, and not care a bit about what others think. It’s worth it months down the line when your running has improved and theirs hasn’t

I’ve always struggled to run slow, but now at 60 I’ve solved that issue by doing all my slow runs on a treadmill. It’s so easy to dial in the right pace, and as a result my legs feel much stronger and my biomechanics ( I think so at least) have improved at slower paces.

This is a great approach for newbies. You can get better by going easy. Getting started is a mental game.

I have seen the light! My hip has been really, really bad for 3,5 years now. But for 2 months now, it has gotten a bit better and I have been able to do a few really slow jogs on the treadmill and outdoors. Very low heart rate and then doing the same in the spinning class. Not above 125 HR there. Running pushes HR up a bit but it is still much, much lower than what I used to do. So despite the stupid hip, I can now suddenly run 10k without being too fatigued afterwards. If my hip gets better, a marathon will be done 11 months from now. Thanks for the video!

No matter how slow, I always end up in Zone 3 or 4... but if I brisk walk, end up in zone 1.. so how? I can't run "easy"

I was extremely exhausted after trying this first time on a long run m. Not so much sore but a different kind of exhaustion. I ran a minute slower than my normal slow run

Rather then saying "run slow", we should call it "run easy".

Some recommended that to me, and not having any running goals in the summer I tried a low intensity run, based on a max heart rate of 142 bpm (180 minus age). Problem was: after 2 km my heart rate was too high and I had to start walking to get it down. But at some point, past the 4K mark, I realised I'd been walking more than running those 2K. Every time I started running again, my heart rate went up to 160 within 1 minute. At some point I have up on it and started to run my 'normal/usual easy pace' again, and my heart rate went up to 175 till 180 bpm, which is totally incorrect! So clearly my Garmin - heart rate measured at wrist - isn't doing a very proper job at measuring correct heart rates, and I already triedf a chest strap a few years ago, but that's too uncomfortable for me. Any ideas what else I can do? Because I get what you want to tell me, but somehow want to measure it, and not based on 'my feeling'.

I have been doing this for a few months and I am finding that my easy pace is faster (based on heart rate) but I still need to run longer to get the mileage in - should I be using time rather than distance for my slower run metric? I am still doing strengthening and speed work sessions in between...

I like the concept, but am wondering if running slower means reducing stride length, cadence, or both?

Until recently I thought an "easy run" was a slow jog, however, I recently set up my watch to measure my heart rate whilst running and the only way I can keep my bpm in Zone 2 (or Zone 3 for that matter) for the first 2k is by walking. I should add that, aged 71, I can stay in Zone 3 comfortably after the first 4k. Whatever, I've just commenced marathon training: is their any benefit in walking instead of running?

Do you recommend running just below the first lactate turn point?

Im curious, is there differnce betweem Running slow to Run fast method with MAF method? (Running slow is based on pace, MAF is based on heart rate). Very interesting, i alwaysed viewed running easy a great time to focus on form and breathing. I run alone so never experinced running in a group. But im sure there great benfits. Many thanks for the great content 😊

To quote my college track coach who was the 6th American to run a sub 4 min mile. " You are not going to get fast by jogging around all the time". Then, years later at a team reunion " I think looking back, we trained too hard"....

I think running slow is a bs. The reason for that is that when you run slow you can run further which is hard on joints and muscles. Running 5k till you get your time to low 20s and then increasing distance 10% a week or month is my approach and so far it’s been working well. I did try longer runs initially only to discover knee and ligament pain

My heart rate on my garmin watch gradually increases up to like 170bpm even when going slow, is that a problem? Like 10 min mile pace past 3 miles itll just hang out around that

Looks cold. Are you guys in Australia? Anyways, great video as always!

Your heart doesn't pump any harder past around 60% max HR! Plus your mitochondria are still doing their job and increasing in number at 60% max HR. Time spent running not time spent running hard is what makes you a better runner, running slower means you can run more.

I don,t seem to get the same release of endorphins when i run slow compared to moderate intensity.

Can this be done on the treadmill? I work long days so often times I can not get outside til the weekend. I run 50% outside and 50% inside. On the treadmill I am zone 2 easy but its hard outside in the heat.

My age 70yr old is it best for me to walk or start to try running I have tried running in the past

Signed up for my first comrades this year. I was part of the webinar this past week and this concept of "running slow" or in the garmin lingo Z2 running is difficult for me. Now not going to argue with all the experts and the coach Lindsay, I went last night for my first forced slow 12km run that took about 12 minutes longer. OMG I almost died from boredom and the pain I felt from the extra/heavier feelings of shock on my legs was not comfortable at all. I guess that is probably the point, which is that I am not going to be doing 90km at my normal pace because of the sheer distance so I need to adapt my body to a totally different form of muscle pain and fatigue. Looks like I have 12 weeks to adapt my body to this type of shock absorption. Man what an experience to be part of. I just hope that I can cross the finish line.

I just wish the terminology was clearer. My watch told me to do an easy run. Thats all the Garmin coach says. To me that sounds like run but not at maximum effort. I ran waaaay to hard and it wasn't until the next day I realized that it meant to run at a conversational pace. I've found running to your heart rate for easier runs to be a lot more sensible.

I do not understand that if I run 10k at - let us say - 7k/h, I will be able to run on race day at 9k/h. Do I miss something here?

I never set out to run at one speed or another, my body picks a speed between 6 and 8 mph and off i go every day for 50 miles every week 😁😁

can somebody help me out here. what is running fussta or fossta? should I fuel with Foster's?

Please tell us how to tell how to run fast again after running slow. Today I did lactate threshold run and my stride lengthe was 0.81, where it normally would be around 0,96 or above, at that pace.

cheers i've been running 'very slowly' training for my first marathon. I do feel the want/desire/need(almost).. in my body to run a little faster, as to actually do less damage and pain in my legs & body.. tips apart from heart rate monitor for gauging oneself ? I run analog rn.(without digital inputs/monitoring) cheers. thanks for the video :)

I don't think it's particularly hard, it's just tedious. A great help would be to listen to some kind of podcast or audiobook while you're running at snail's pace.

Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39

not impatience on my behalf. For me, running is a mind game and an act of will. If i only run slow my mind/body finds it much harder if not impossible to push myself harder

Thanks for the encouragement to run slower. Question: is there a pace that is so slow that it become unproductive to run? 14 min/mile, 15, 20? Thanks

If I get the 21k under 2:15 plan is it set up for a majority of slow running? I'm 75 but think I can still get a 2: 15 half marathon, So my 2:15- 21 k plan should be a little different than that of a 30 year old's 2:15 21 k plan, right? I plan on running my 21k in November

I have a question. So for a while i was running about 10 min mile pace for my easy runs. Then i started running on my toes and it dropped about probably 40 seconds off my time without me putting in really much extra effort. Now however when I run at about a 9:40 pace or something it feels too easy and i want to go faster. But i worry that I'll be going too fast even though if i do like an 8:50 it feels right. So my question is basically, say hypothetically running 6:40 is what's considered easy for you, but i would assume running something that fast on an easy run would put a lot of stress on the body even though that's your easy pace. So what im saying is, what if you have to go fast just to get your heart rate up?

I introduced slow running in most of my workouts 3 months ago. It has worked for me in the sense that at 145bpm, which is my slow, conversational pace, my pace/km has decreased from 5:45/km to 5:15/km. A 30s/km improvement is of course massive. However, this improvement is not reflected in my races. I am still hitting the same kind of times for 5km and 10km distances. Why is that do you think??

if you train slow, how can you run fast at the race?

I think I need to start running by time for my slower runs and not by mileage.

This is the only way I'm going to finish Comrades....I've already used this twice trying to qualify because of cramping (newly acquired, maybe because of no running in the last 2 years)…I've worked out a pace (quite slow, but consistent)….Overall it saves me from wasting most of my energy by the halfway mark and then have to walk the last 10 to 15k... the slow pace does work out faster. It's counter-intuitive, but it works.

Question: Should we slow down by reducing our cadence, our stride length, or a combination of both?

Personally I can't run too slow. Prefer steady because my form is better.

You noted that heart rate is the best way to control intensity. Would that be for everyone

I can’t run slowly with good form. I just can’t. I have to do low heart rate in the bicycle.

But what is slow???

Massive Heat Rate Drop..... Bonus!!!!!!!!

Running slow to run faster🤔.. Very interesting and the most important thing I grabbed is trusting the process and being patient. How long must this process be?

Run while bouncing a tennis ball… it’s entertaining and will help you SLOW IT DOWN!!!

I run slow. Period

I find it so frustrating that I can't maintain a run in Zone 2. I can't seem to get out of the walk run phase. I run fully conversational but that seems to put into Zone 3.

I must be an outlier, I have no problem running slow lol.

Very informative. But I’m so extremely confused by everyone’s accents lol

You really shouldn't progress quickly in strength workouts either. Repeating the same reps with the same weight still gets you feeling it enough to cause hypertrophy for weeks.

3:38 You have to run slower to run fuster.

Run slow to run fast longer. run fast to run slow ... faster ... to run faster ... longer ... right? 👍

Running slow is all I (can) do 😂

180 - age… run 80% of your miles under that number for your heart rate. The remaining 20% of miles should be tempo/speed work. Stick to it and you’ll be fine. Ego makes you run faster than you should be. Suck it up and slow it down So you’re faster days will show better results

Sadly, running slow to run fast does not work. If only it was that easy! It would only work, if you massively increased your milage. You absolutely must create physical stress in order to provide the stimulus for adaption! Running slower reduces the stimulus. I think the presenters of this channel lack real experience, the advice is poor. If you want to be a competitive runner, go to your local track/club and find a real running coach.