Been wanting to run faster and farther? Also, having moments where you think you’re going faster, then, you glance at your running app the pace shows otherwise? Try running slower in your next workout.
Logically it doesn’t make sense, how can you run slower to make you faster? Well, today we want to introduce you to this scientifically-backed method to run faster and farther by slowing down.
Let’s start with something that makes sense. Put simply, the easier you go the longer you can last. You won’t tire yourself out as quickly with an easier pace. For instance, if you are new to running, it’s more likely you can last longer running on a treadmill with an easy speed of 5-10 rather than running at a speed of 12-15.
Image via : Theguardian
Running faster is necessary to improve speed, but rest and recovery are also crucial to the equation. Stress plus rest equals growth, and easy runs are the way to go for your body to recover while still working on your aerobic development.
So here’s why running slower is better;
Reduce the risk of injury
To start off, slowing down your easy runs decreases your chance of injury, and enables your body to get the most out of it from your harder workout days, such as increasing your overall weekly run mileage.
Help creates mitochondria
Besides that, most of the energy your muscle needs during a run is supplied by mitochondria, also considered as the “powerhouse” of your cells. When you run slower, your body creates more mitochondria. Thus, when you have to run faster, you have more of those “powerhouses” working for your body to run faster and longer.
image via : Financial Times
Increases capillary production
Lastly, when you run slowly, your body substantially increases its capillary production. Capillaries are small networks of blood vessels that run through the body to transport oxygen to the muscle and tissues. Hence, the more capillaries your body has, the more oxygen your muscle receives. Resulting in your muscles producing more energy so they don’t fatigue as quickly and work longer for you.
Image via : Eat this, not that
Ok, now you’re on board with the idea, but how do you really put it into practice? It may sound easy to run slow, but it’s actually something a lot of runners struggle with.
So on a scale of 1 to 10, an easy pace is around 2 to 3. But you can also determine your easy pace by your ability to hold a continuous conversation at that speed. Now, how often do you need to run easy? That equates to about 80 percent of your running at an easy pace and only about 20 percent of them at a harder pace.
Easy running helps your body to build the needed foundation to allow your body to do more without injuries. If you’re looking for continuous improvement to run faster and farther, easy running is the key. So head out and find your easy pace and reap the benefits.
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