The Power of Running Slowly

Most runners run too fast. Not in races, but in their training.

I see it every week: beginners who start running and immediately go for 5 kilometers two or three times a week. This doesn’t look like a lot, but your body thinks otherwise.

The same thing happens with experienced runners who consistently train just above their easy pace. It feels great. You come home sweaty and fullfilled, like you’re doing real work. But in reality, you’re quietly wreaking havoc on your body.

Why running slow feels so hard

Easy running often feels like you’re not doing enough. Wasted “junk miles”. You see someone ahead and want to catch up or your watch tells you you’re slow. You think: “Five kilometers isn’t much anyway.”

But to your body, it is a lot. Especially in the beginning stages of your running journey. Tendons, muscles, and joints adapt much more slowly than your cardiovascular system. Your heart and lungs might handle it just fine, but your tissues aren’t ready yet.

That’s why it’s smarter to start with a run-walk plan. Alternating short periods of running with walking. It gives your body time to adapt to the impact. Every step adds load, and walking helps you control that load as you build fitness.

Even experienced runners fall into this trap

Even seasoned runners often run “too hard on easy days.”
Many train just above their first lactate threshold (LT1) — roughly 10 to 20 seconds faster than marathon pace. That effort feels comfortable but is actually too hard for recovery and too easy to drive real improvement in the higher zones.

The fix: clear training zones. A good rule of thumb is the 80/20 principle:

• 80% of your running in your easy zone (low heart rate, relaxed pace)

• 20% at higher intensity (tempo runs, intervals, hills)

That balance builds endurance without constantly pushing your limits.

Slow running pays off

Three years ago, I had to put my ego aside.

I was running around 7:35 per kilometer (12:10 per mile) just to keep my heart rate below 157. It felt painfully slow.

Now, three years later, I run 6:00 per kilometer (9:40 per mile) with a heart rate of 135.
Same effort, completely different result.

That progress didn’t come from “training harder,” but from consistently running easy. Developing a stronger aerobic base, wearing the right shoes, and managing training load properly.

In summary

1. Build gradually. Three 20-minute run-walk sessions per week are better than running 5K straight three times a week.

2. Wear shoes that fit your needs. They help your muscles and tendons adapt safely.

3. Keep 80% of your training truly easy. You don’t have to “go hard” to improve.

Running slow isn’t boring, it’s strategic. It’s the main driver why you’ll still be running injury-free in years and probably faster than ever.

If you’re not sure how to balance your training load, improve your form, or build strength that actually helps your running, I can help.

I offer personalized coaching where we look at your training structure, running gait, and strength work to make your running more efficient and injury-resistant.

Just reply to this email if you’d like to know how it works.

Thank you for reading,

Tim 👟