To Run Fast, Learn the Art of Running Slow - The 80/20 Rule, popularized by coach Matt Fitzgerald
By: Gopal Krushna Sahu 
Publised Date: 18th Sep 2024
Running is often viewed as a high-speed endeavor, where the main goal is to cross the finish line faster than before. However, many seasoned runners and coaches emphasize that in order to run fast, you must first master the art of running slow. This paradoxical approach may sound counterintuitive at first, but it’s rooted in science, strategy, and the wisdom of endurance athletes who have learned that speed is built on the foundation of endurance, control, and technique.
This article delves into why running slow is essential for achieving faster race times, how to incorporate it into your training, and the physical and mental benefits that come with it. By the end, you will see that slow running is not just about logging easy miles but about creating a solid base for sustained improvement.
The Science Behind Running Slow
Running is more than just a test of speed—it’s a complex physiological process that involves muscles, the cardiovascular system, and the mind. When you run, your body taps into both aerobic and anaerobic energy systems. The aerobic system, which relies on oxygen to produce energy, is the cornerstone of endurance running. On the other hand, the anaerobic system kicks in during short bursts of intense activity when oxygen alone isn't enough to fuel your muscles.Why Focus on Aerobic Development?
Training at a slow pace helps develop the aerobic system. When you run slower, you allow your heart, lungs, and muscles to efficiently process oxygen, which leads to increased stamina over time. This aerobic conditioning is crucial because it allows your body to sustain a faster pace over longer distances without tiring quickly.Fat Utilization: The Key to Endurance
Slow running also encourages your body to become more efficient at utilizing fat as a primary energy source. Unlike carbohydrates, which are quickly burned for energy, fat is a long-lasting fuel that can power you through endurance events. By running slow, you teach your body to rely on fat stores, preserving glycogen (stored carbohydrates) for when you need it most—during the final push of a race.
Building Capillary Networks and Mitochondria
One of the most profound benefits of running slow is the development of capillary networks within your muscles. Capillaries are tiny blood vessels that transport oxygen and nutrients to working muscles. By running at a lower intensity, you encourage the growth of these networks, increasing the oxygen supply to your muscles. Similarly, slow running enhances the production of mitochondria, the powerhouses of your cells, which are responsible for energy production. More mitochondria mean your muscles can produce more energy, enabling you to run faster with less effort.
How Slow Running Fits into Training Plans
Many novice runners believe that every run should be a test of speed and endurance. However, trying to run fast every day is a surefire way to overtrain and hit performance plateaus. Instead, incorporating slow, steady runs into your routine will allow your body to recover while continuing to build endurance.Easy Runs as the Foundation
In many professional training plans, slow runs—or “easy runs”—make up the bulk of weekly mileage. These runs are typically done at a conversational pace, where you can easily hold a conversation without gasping for air. While they may seem uneventful, these runs serve as the foundation upon which your speed sessions (tempo runs, intervals, and sprints) are built. For example, if you are running five days a week, three to four of those days might involve easy runs. These slow runs are crucial for maintaining consistency in your training without placing undue stress on your body.The 80/20 Rule
Link to the Book 80-20-Running-Stronger-Training
The 80/20 Rule, popularized by coach Matt Fitzgerald, is a widely accepted principle in endurance training. It suggests that 80% of your training should consist of low-intensity, slow running, while the remaining 20% should be at higher intensities. This approach ensures that your aerobic system is fully developed while preventing burnout from overexertion.
Active Recovery
Slow running is also an excellent form of active recovery. On days when your body feels fatigued but you still want to maintain momentum, an easy run allows for blood circulation, helping to flush out toxins like lactic acid while keeping your legs moving. This type of active recovery keeps your muscles limber and ready for more intense workouts later in the week.Mental Benefits of Running Slow
Running slow doesn’t just offer physical benefits; it also cultivates a strong mental game. Patience, focus, and mindfulness are key components of becoming a better runner, and running slow allows you to develop these mental traits.Patience and Discipline
Learning to run slow takes patience. In our fast-paced world, it’s tempting to always push for faster splits and quicker times. However, the discipline required to hold back and maintain a slower pace is a crucial skill that will serve you in races. During long-distance events, the ability to control your pace at the beginning of a race can make the difference between finishing strong or hitting a wall.Mindfulness and Form
When running slowly, you have the luxury of focusing on your form and technique. Without the pressure of speed, you can pay attention to how your foot strikes the ground, how your arms swing, and how your body moves as a whole. Developing good form at slower speeds helps you maintain efficiency when the pace picks up in races.Stress Relief and Enjoyment
Running slow also offers an opportunity to reconnect with the pure joy of running. Without the stress of hitting time goals or maintaining a specific pace, you can fully immerse yourself in the moment. Many runners find slow runs to be a form of moving meditation, where they can de-stress, think creatively, and simply enjoy the act of running.How to Incorporate Slow Running into Your Routine
Incorporating slow running into your routine is simple, but it requires a shift in mindset. Here are some strategies to help you embrace the art of running slow:
1. Set an Intention for Each Run:
Before heading out, decide the purpose of your run. Is it a recovery day, an easy long run, or a preparation for a tempo session later in the week? By having a clear intention, you can give yourself permission to slow down and not worry about pace.2. Use a Heart Rate Monitor:
One of the most effective ways to ensure you’re running slow enough is by monitoring your heart rate. Easy runs should be done in Zone 2, which is about 60-70% of your maximum heart rate. If you don’t have a heart rate monitor, use the “talk test”—if you can carry on a conversation easily, you’re at the right pace.3. Increase Time, Not Speed:
Focus on increasing the amount of time you spend on your feet rather than the speed at which you run. Over time, as your aerobic system becomes more efficient, you’ll find that your pace naturally improves, even during slow runs.4. Embrace the Journey:
Running is a lifelong sport, and improvements happen gradually. By accepting that running slow is part of the journey toward running fast, you can cultivate a sense of enjoyment and purpose in every run.Conclusion: Slow Running as a Path to Speed
The art of running slow is a vital yet often overlooked component of any successful training plan. By building a strong aerobic base, improving fat utilization, and developing mental resilience, slow running provides the foundation for sustained speed and endurance. Incorporating slow runs into your weekly routine allows you to stay consistent, recover effectively, and ultimately run faster when it matters most.Remember, speed is the result of patience, preparation, and practice. To run fast, first, you must learn to run slow. The art lies not in the pace, but in the persistence and the process of becoming a stronger, more efficient runner over time. So, lace up your shoes, slow down, and enjoy the journey toward becoming the fastest version of yourself.
No comments Yet...
