[vc_row][vc_column][vc_column_text]The words “run” and “fast” are often seen as interchangeable. A slower pace isn’t usually the objective—but maybe it should be. Slow running recently saw a momentum boost on social media, with
almost 50 million TikTok posts touting both its mental and physical health benefits.
So, is this new fitness trend worth all the hype? Science indicates, “Yes.” Here’s what to know about the case for slow running and how to incorporate it into your current exercise regimen.
What is slow running?
There’s no need to overcomplicate it, slow running is exactly what it sounds like: Decelerating your pace and taking more time than usual to cover a certain number of miles. Think of slow running as the equivalent of a casual jog, explains Cleveland Clinic cardiologist
Dr. Tamanna Singh.
You should be able to sustain the pace indefinitely—or even maintain a conversation— without feeling out of breath. The definition of a slow run might fluctuate from one person to the next, but here are some basic guidelines to follow:
- Keep your target heart rate zone below 70 percent of maximum. Your maximum heart rate is the amount of beats per minute the cardiovascular system can tolerate during an intense workout. You can calculate this maximum heart rate by subtracting your current age from 220. Then, multiply this number by .70 to determine your target heart rate zone. For instance, if your maximum heart rate is 190 beats per minute, aim for a comfortable running pace of 133 beats per minute.
- Move between 90 and 120 seconds slower than your average speed. Your average speed is the running pace that you can sustain for an hour while exerting a considerable (but not depleting) amount of effort. So, if you’re able to run 7 miles an hour at a pace of 8:60 per mile, decelerate to 10:30–11:00 per mile. If this feels easy, that’s the point—a slow running pace is not meant to be a high-octane workout.
What are the benefits of slow running?
Slow running is not a competition—it’s a discipline in continuously putting one foot in front of the other without focusing on arbitrary outcomes. This can make the sport more inclusive to runners of all body shapes, sizes, abilities, and
fitness or experience levels.
Just ask
Martinus Evans, an eight-time marathoner, who created a virtual judgment-free community that welcomes everyone who’s interested in running, no matter their speed.
Due to the low barrier of entry, slow running is a simple, accessible way to integrate movement into your routine. It’s also a smart conditioning tactic. Whether you are training for a marathon, building up to your first 5K, or running for health and enjoyment, there are many science-backed reasons to practice slowing down your normal pace.
As counterintuitive as this might seem, it could help you run longer and more efficiently overall. So, let’s dive into the surprising wellness benefits of taking your time to cross that finish line.
Slow running bolsters endurance levels
A comfortable, sustained running pace activates the slow-twitch muscle fibers, increasing cell mitochondria volume, reports the
Journal of Physiology. This makes it easier for those cells to metabolize energy, which improves muscular endurance and fatigue resistance. In other words, the slower your pace, the more distance you can cover without losing steam.
Slow running enhances aerobic capacity
Research in the
International Journal of Exercise Science compared the oxygen consumption of athletes who primarily trained in Zone 3 (maximum effort)
versus Zone 2 (slower than normal). The athletes who spent more than 20 percent of their training time in Zone 2 showed noticeable aerobic capacity gains. This helps boost cardiorespiratory health and function.
Slow running lowers the risk of injuries
Constantly running at peak acceleration can overload the muscles,
bones, and joints. This high intensity could result in injuries like sprains, tears, and stress fractures. But since slow running exerts less impact, it allows you to focus on cadence, step length, and flexion, so you can make form adjustments in real-time,
Arthroscopy, Sports, Medicine, and Rehabilitation Journal points out. This eases the musculoskeletal load, lowering the risk of overuse injuries.
Slow running promotes mental wellness
Not only is slow running beneficial for the body, it can also strengthen the mind. A recent study in the
Scientific Reports Journal analyzed the mental health and cognitive function of volunteers who ran at a moderate pace (about 50 percent of their maximum effort).
After just 10 minutes, the researchers noticed an improvement in these runners’ mood states, emotional regulation, pleasure levels,
stress management, brain stimulation, and inhibitory control.
How to make slow running part of your workout routine
Contrary to what you might think, slow running will not interfere with your overall fitness goals. In fact, even elite long-distance runners only train at their fastest marathon pace about 20 percent of the time, according to the
Sports Medicine Journal. Most of their training sessions are much slower than the speed they’ll run at during an actual race.
So, if you want to reap the benefits of slow running for yourself, here’s how to do it.
- Maintain a “conversational” pace. Start with a casual jog to warm up the muscles for about 5 minutes. Then, gradually accelerate until you’re moving at a speed that feels like a run but is slow enough to carry on a conversation. The pace should be comfortable, with even breaths and a relatively calm heart rate.
- Build up the mileage incrementally. Ease into the practice—there’s no need to force yourself to run for an hour if you’re not used to long distances at a slow pace. Begin with whatever duration seems realistic, whether it’s 15 minutes or 30 minutes. Then, increase the mileage over time up to 60–90 minutes. You can also alternate between running and walking intervals if that helps with your endurance.
- Pay attention to your running form. This is one of the most effective ways to minimize injury risk and improve running technique. Maintain an upright body posture with loose shoulders, a straight neck, squared hips, relaxed fingers, and arms bent at the waist. Unclench any muscular tension, and make sure your feet strike the ground in a heel-first pattern—this will reduce the impact on your joints.
Slow running could be a game-changer for your fitness
Before you write off slow running as just another fitness trend, lace up those sneakers and see what the hype is all about. You might find it’s an accessible, enjoyable addition to your current exercise routine. Or if running has always felt too intimidating, this could be a low- stakes way to ease into the sport at a comfortable, manageable pace. No matter your motivation, the mental and physical health benefits of slow running speak for themselves.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="177660" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1724860949294{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/vitacost-root2-turmeric-joint-support-featuring-curcuwin-apresflex"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177659" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1724860975222{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/garden-of-life-raw-organic-fit-high-protein-for-weight-loss-coffee"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177658" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1724860999169{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/bluebonnet-nutrition-omega-3-fish-oil-heart-health-lemon"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
