Train slow to run longer and faster
It might sound like silly advice, but there's truth to it. I quickly add that I don't think you should ONLY run slow – just as you shouldn't ONLY run fast. Variation is key for me.
Variation in pace, heart rate, terrain, etc., is a crucial part of my weekly training, but most of it is actually slow and easy, so yes: There's truth to it, but 'train mostly slow to run fast' might be more accurate.
Prepare for Intensity
I've previously explained why building habits is important in this article: . I believe many 'fall out of love' with running because they run too fast. The focus is on the fastest possible time on a run, tempo sessions, or intervals to get faster, but not all runs should be hard.
In fact, jogging, or slow running, combined with patience, is one of the most important components to improve your speed.
Jogging helps build a solid aerobic base, making it easier to maintain higher intensities longer. Running slower also aids recovery, so you're ready for days when you need to push yourself more.
How to Keep the Pace Down?
- Run by Heart Rate – Monitor your heart rate during easy runs. I typically run at 60-70% of max heart rate when jogging, but we're not all the same, so it might differ for you.
If the heart rate is too high, the intensity likely is too, just as a high heart rate at a slow pace might indicate you should focus more on training your aerobic base. Many are surprised at how slow it actually needs to be. - Run with Others – Running with someone who naturally runs slower than you can help keep your pace down. A good conversation is also a good indication that the intensity is relaxed enough.
Jogging should feel easy. Preferably very easy. You shouldn't struggle to maintain the pace but feel like you're running in first or second gear with plenty of energy. Of course, you'll warm up, and if you don't run terribly many times a week, it might also make sense to increase the pace a bit towards the end – again, the key is variation in pace.
Listen to Your Body – Unsure? Jog
Every runner is individual, in terms of level, strengths, weaknesses, training volume, and most importantly, what they enjoy doing. Therefore, it's incredibly difficult to set a guideline for how much and how little. A good guideline is always to listen to your body. If you feel good and want to run fast, do it and swap some training days. If you're tired, jog instead – even if your program dictates otherwise.
Being a slave to a training program has, in my opinion, never done any good. Ultimately, it's about doing the training that gets you out the door again and again. But whatever training you do, consider incorporating some variation – I believe it will work wonders.
