When it comes to running, slow and steady wins the race. Well, okay, maybe not wins the race, but finishes—and finishes strong. Just ask the self-described “slow runners” on TikTok, who wear the label like a badge of honor.
Ultimately, “slow” is relative and subjective, but it’s a word that can sometimes be used to discredit runners or box certain people out of the sport, especially if they’re clocking 13-plus minute miles, says Kelly Roberts, a RRCA-certified running coach and founder of the running community Badass Lady Gang.
But here’s the thing: “Slow runners” are lacing up their sneakers. They’re putting in the time and building up mileage. And, they’re finishing marathons—just like their “faster” peers. There’s a lot everyone can learn from slow running, which is a term Jes Woods, a RRCA-certified Nike Run coach, doesn’t even use. “I feel very strongly about not using the word ‘slow,’” she says. “I like to use ‘easy running’ or ‘low-effort.’” This is because pace isn’t nearly as important as how your run feels and because it changes by the day depending on so many variable factors.
And, BTW, 80 percent of your runs are supposed to feel easy, says Woods. Slowing down your pace and embracing a lower-effort run makes all the difference in anyone’s training plan.
No matter what word you want to use, this is your reminder that it’s okay to slow down. Here’s why.
Meet the experts: Jes Woods is an RRCA-certified run coach for Nike Run and founder of Brooklyn Track Club. Kelly Roberts is an RRCA-certified run coach and founder of the running community Badass Lady Gang.
What constitutes a “slow run” anyway?
At the end of the day, “slow” is subjective, and the only definition that matters is your own. To some people, it might mean running a certain pace, but this pace is different for everyone. As Woods and Roberts point out, it’s really best to think about how a run feels, and better descriptors might be “low-effort” or “easy” for a run that ends up being a slower pace for you.
How can you tell if your run is the right level of effort? Try the talk test, says Woods. Call up a friend or run with a buddy. If you’re able to hold a convo without getting interrupted by heavy breathing, you’re running at a low-effort pace for your body. This is what the term “conversational pace” is getting at. You can also pull a Taylor Swift and try to sing while running to make sure you’re going at the right pace, adds Roberts. (She usually has her trainees sing “I Wanna Dance With Somebody,” but “You Belong With Me” is a great option too.)
There’s a reason runners also call this pace a “sexy run,” “social run,” or “party pace.” Done right, you should also feel like you can do those kinds of runs forever—but don’t worry, you don’t have to.
Why Slower Run Paces Have Major Payoffs
There are a lot of benefits of slow running, so much so that 80 percent of your runs should be at that easier, low-effort pace, while the other 20 percent can be more challenging like speed runs, hills, or tempo runs.
“You are physiologically becoming a more efficient runner,” Woods says. “At these lower intensities, you’re building your aerobic base, which is mission-critical for any athlete.” If you want to run a race, no matter the distance, you need that aerobic base. It’s all about teaching your body to use oxygen well, says Roberts. Running at a conversational pace builds up mitochondrial density, myoglobin content, and capillary development. All of these things contribute to your body using oxygen effectively and efficiently, which is what makes you a better runner.
It also gives you time to recover. “If running is always really hard, it’s hard to stick with it because you’re kind of feeling constantly beat up and you’re putting yourself at risk for injury,” says Roberts. Running fast breaks down your body, so you need to make sure you’ve got recovery—a.k.a. slow—runs baked into your week.
Easy runs are also more sustainable. If you’re always ending a run feeling completely drained and exhausted, by slowing down you might find the experience is both more enjoyable and can last a lot longer. You can think of yourself like a car, says Woods. “With that same tank of gas—with that same body—you’re able to get more miles per gallon,” she says. Another perk of a slower, longer run: it builds mental strength. Spending more time hitting the pavement will help you build up the mental endurance you need to run, says Roberts. Plus, this pace is more accessible, meaning more people can get in on the fun and build community.
The benefits of an easy run:
- Builds up your aerobic base
- Aids recovery
- Allows you to run longer distances or times
- Builds mental endurance
- More accessible pace
How To Incorporate Slow Running Into Your Routine
It might take some time to determine what exactly a low-effort run feels like for you. One way to do this is to start to pay attention to how you feel during and after your runs. You can try the talk or sing test during, and you shouldn’t feel entirely depleted after. Keep in mind that every day might feel a little different too, says Woods. You don’t even need to be looking at your pace. If you listen to your body, you should be able to feel out the right speed for you, she says.
The biggest thing to consider is training by time—not miles. Especially if you’re running at a slower pace, running a certain distance simply takes longer—but doesn’t necessarily add more benefits. Typically, the recreational runner doesn’t need to be running for longer than three hours, Woods and Roberts agree. Rather than building up more endurance, anything past the three hour mark actually just puts you at risk for overuse injuries, explains Roberts.
Other considerations if you’re running for longer periods of time are fueling after 45 to 60 minutes and then again every 30 to 45 minutes (though this is super personal and requires some experimentation) and staying hydrated, says Woods. You also might need some more gear, like a running vest or belt to carry your sustenance.
Two important reminders: Make sure your form isn’t changing if you’re slowing down, says Roberts. Sometimes switching up your pace might affect your stride, which you want to make sure isn’t causing any injuries due to improper form. You’ll also want to get a dynamic warm-up in before a run, says Roberts.
If you’ve ever been called “slow”…
If you are a runner who has been told by others that you’re slow, consider this your reminder that it’s all relative, and you’re still a runner. You’re also not alone, says Roberts. People running 15-, 20-, 30-minute miles have always existed, but what’s changed is that now we get to see them thrive on our social media. Races might not be set up for slower runners—like, why do they start last when they need more time?—and this might make you feel like you’re not enough, says Roberts. Keep in mind that this isn’t true; your pace isn’t the problem. “Runners come in all different paces,” she says.
You can also find more confidence in a run group or community, adds Woods. Going on a group run might feel intimidating, but the right one will give you the support you need and let you in on a little secret: that most runners are just focused on themselves. Everyone is trying to do the best that they can possibly do, whether that makes them “slow” or “fast,” she says.
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Olivia Luppino is an editorial assistant at Women’s Health where she covers health and fitness. She previously wrote for The Cut, POPSUGAR, and Salon and has written about everything from New York Fashion Week to dating app trends to the United States Women’s National Soccer team (a.k.a. her heroes). When she isn’t writing, Olivia is likely catching up on Bravo shows or running late to barre class.