Why Is Running Slow So Hard?

Slow running can often feel anything but easy, in fact, a lot of you probably find it quite hard, which can seem quite odd to say the least! So why is that? Well, let’s go and dig a bit deeper to try and find out.

Running represents the bulk of the average runners’ weekly mileage. Basically, it’s everything that isn’t an interval, tempo, or hard threshold workout. And as runners, we repeatedly get told these easy miles should be nice and relaxed, comfortable, and most importantly… slow.

But here’s the thing, slow running can often feel anything but easy, in fact, a lot of you probably find it quite hard, which can seem quite odd to say the least! So why is that? Well, let’s go and dig a bit deeper to try and find out.

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[gtn]

Do you run too hard, too often? Let us know 🏃‍♂️

[mikeshaw]

Don't know about anyone else but a Zone 2 HR run for me is somewhere between a fast walk and a slow jog... hard to maintain and feels completely unnatural.

[warwick]

I was hammered with injuries and running slow saved me. I’d rather run slow than not run at all. Pro tip - I started nasal breathing to force me to run slow and this allowed me to build up a huge aerobic base over 3 months…plus I didn’t have to be constantly looking at my watch to make sure i was below a certain pace or heart rate.

[nastyfyme]

Slow jogging made me fall in love with running - I never knew you could run so slow, not get tired and just run for hours. Just take a friend with you to chat or play an interesting podcast (Rich Roll ❤️)

[ivang]

I hate slow runs! Always end up faster than I planned... Hope this video helps

[cwoza]

A treadmill is your best friend if you struggle to run slow. Set it to a slow speed and you have no choice. Helped me big time. 👍💯

[LeMeBucallion]

This channel is becoming the best information source for runners of all expericence levels.
I cannot thank you enough!

[Kelly_Ben]

Running slowly has finally allowed me to enjoy my training and be injury and asthma- inhaler free. Since I LOVE races, that means going longer to stay competitive. Running trails prevents the boredom.

[TimWhild]

Yup. My favourite is 'recovery runs' that turn into a fight to the death 😂

[JulAlxAU]

Ground Contact Time increases as you slow down which in return causes more discomfort and pain.

[etnes]

What works for me the best is listening to an audiobook or podcast.
My brain focuses more on the story and somehow my running becomes nice and easy jog where I don't want to push too much 🙂(and lets not forget that you are getting additional knowledge)

[cherrylemonpop]

I have been following the GTN C25K and am now on week 6. Running slow and maintaining the aerobic pace has been the hardest part of the challenge because I keep pushing into the anaerobic zone no matter how “slow” I tried to go. This video was extremely helpful—wished it came out earlier :’)

What I would have liked to see more of are more real-time examples of the slow shuffle—I know close to the end of the video Mark was shown doing his slow pace but as a complete beginner like me, I would have found it helpful to see a full breakdown of the form and the actual pace.

Thank you for the great content; they’ve kept me running for longer than I ever had in my life!

[chalesehafen]

Was so excited to see this video because I feel like slow runs are harder for me than faster runs, so I'm glad I'm not the only one. I'm getting better at it, but coming from a sprinting background running slow has been a hard transition. Excited to try some of these tips!

[thomassauka]

I used to find running slow hard but after years of trying to get to grips with doing ultra marathons I’ve got used to it, now I’m too slow and trying to speed up again 😂

[Bordeaux]

I found a metronome really helpful to quicken by cadence. I used Run Tempo on iPhone and it allows you to play music at the same time and you can also adjust the volume of the metronome.

[iberiksoderblom]

My personal experience with my self and as a professional trainer is, that to keep injuries at as low a level as possible, its extremely important to run slow, and run slow a lot !
More than you really want to.
And the hard sessions should be varied a lot.
Its important, as you will find out, when you pass 50 or 60 or older, and still want to be active athletes.
Think years ahead in todays training.

[jez]

I'm a new runner, just started a year ago. Before I started researching about running techniques and training programs, I thought that I always had to run fast in order to keep progressing physically. Which was too bad because I really love listening to audiobooks as I run, and when you're running all out, its pretty difficult to focus on your audiobook. Thank God for people like you spreading great contents like these. I"m currently training for a marathon right now, and I'm glad to learn that most of my runs during the week (except strength and speed training days) is supposed to be done at a fairly comfortable pace, especially the long endurance runs on weekends. But as the video states, its pretty hard to run slow especially at the beginning of the run. The metronome tip sounds quite interesting though, I might try that.

[kevztunes]

Yes, I find it harder to run slower than my regular "in the zone" pace.

I have been running for 51 years (yes, you read that correcty) and it's quite simply an integral part of my DNA.

Obviously one's natural pace changes over the years due to age et al....however, the body becomes a living metronome of sorts. So when you break from that natural internal rhythm (ie: run slower) it's outside your regular mind-body synch and thus feels rather awkward and uncomfortable.

For me, running has always been at least 75% psychological...and I think it's the mental (OCD) based mechanism here that is the true motivator. There have been stages over the years where I have actually run the same training distance (ie: 12K - 15K) in "exactly" the same time literally to the second, 3, 4, or even 5 times in succession without even trying to...that's how meticulously focused and calibrated the physiological pace clock actually is.

In my early 50's I ran 5 consecutive 12K road runs (on separate days) in exactly the same time.
It was quite astonishing, and there is no way that I could ever do that...IF I had actually (intentionally) tried to do so.

At my age, yes I do tend to run too hard still...which perhaps I shouldn't.
I have been very lucky over the decades with very few injuries...I pulled my very first hamstring at 62 LOL!!...however, I did tear the Meniscus in my left knee last summer (2019) which took several months to heal fully (touch wood)...

This could be an interesting sports research project I feel...

[lil-g]

I started running about a month ago now. I couldn't run a mile when I started, I can now run 5 or 6 comfortably. I run slowly every time I run, I love it, I love running, I used to hate running previously.

[yiannis_christodoulou]

Zone 2 running is really beneficial. When I first did it I had to walk up a hill and wasnt sure it would work. I have PB in every race since I started this in 2015. My legs are no longer wrecked the next day or days after. You have to leave your ergo at the door & trust the process & be patient.