Running Slower to Run Faster

The Science Behind Running Slower to Run Faster

If you’ve ever heard someone say, “Run slower to get faster,” you might have thought it was a myth—or even counterintuitive. How can running at a slower pace possibly improve your speed and performance? At True Potential, my coaching philosophy is deeply rooted in science, and I’m here to tell you that this principle isn’t just true—it’s transformative.

Understanding the Concept of Supercompensation

To fully grasp why running slower is crucial, we need to dive into the science of supercompensation. When you train, your body undergoes stress that temporarily reduces your fitness level. After rest and recovery, your body adapts to that stress, becoming stronger, faster, and more resilient. This process is called supercompensation.

However, pushing too hard too often disrupts this cycle. If your recovery days are too intense, your body doesn’t get the chance to rebuild, and instead of improving, you risk stagnation or injury. Slower, purposeful runs on recovery days allow your body to repair and adapt, setting the stage for stronger performances on your hard training days.

The Role of Aerobic Development

Running slower also enhances your aerobic capacity—a cornerstone of endurance performance. When you run at an easy pace, your body becomes more efficient at using oxygen to fuel your muscles. Over time, this improves your ability to sustain faster paces without fatigue.

In fact, research has shown that about 80% of a runner’s training should be at a lower intensity. This approach isn’t just for beginners; it’s a staple of elite training programs around the world. Slower running builds the foundation for speed by improving the efficiency of your cardiovascular system and enhancing your body’s ability to burn fat as a fuel source.

Why Many Runners Struggle with Slow Runs

One of the biggest challenges for runners is embracing the idea of running slower. It can feel counterproductive or even boring. Many runners fear they’ll lose fitness or fail to hit their goals if they’re not constantly pushing themselves. But the truth is, overtraining is far more detrimental than slowing down.

Slower runs are a sign of discipline, not weakness. They show that you trust the process and value the long-term benefits over short-term gratification.

How Slow Should You Run?

The right pace for a slow run varies depending on your fitness level, but a general rule of thumb is to keep your heart rate in the aerobic zone—roughly 60–70% of your maximum heart rate. For many runners, this pace might feel surprisingly easy, and that’s the point. You should be able to hold a conversation comfortably during your slow runs.

Slower Running in Action

As a coach and athlete, I’ve seen the incredible benefits of slower running firsthand. One of my runners, an ultra-distance athlete, struggled with consistent overtraining and plateaued in her performance. By incorporating intentional slow days into her training, she not only broke through her plateau but also achieved a personal best in a 24-hour event.

On a personal level, my own running journey has been shaped by this principle. Training at a slower pace has allowed me to sustain high mileage, recover effectively, and perform at my best in races.

Additional Benefits of Slower Running

Slower runs do more than just enhance performance. They also:

• Reduce Injury Risk: Lower-intensity runs put less stress on your joints, tendons, and muscles.

• Enhance Mental Recovery: Easy runs can serve as a meditative experience, reducing stress and improving focus.

• Build Consistency: Slower runs are less taxing, making it easier to maintain a consistent training schedule.

Bridging the Gap Between Science and Practice

At True Potential, I’m committed to blending the latest research with practical coaching techniques. Science has repeatedly shown the benefits of slowing down, but implementing this principle effectively requires a tailored approach. Every runner is different, and my role as a coach is to help you find the balance that works for you.

A Final Word: Trust the Process

Running slower to get faster isn’t a myth—it’s a proven strategy grounded in science and trusted by athletes at all levels. By giving your body the recovery it needs and prioritising aerobic development, you set yourself up for sustainable growth and success.

So, the next time you lace up your shoes for a recovery run, embrace the slower pace. Remember, every step you take at an easy effort is an investment in your future performance. Trust the process, and you’ll be amazed at what your body can achieve.