Can the long slow run benefit your race development

Apr 24, 2023

Power to New Success with your Slow Run Development

Your own version of the “slow” run can be thought of as conversation-pace running. If you can pretty easily have chat with a friend, then that’s your slow speed. For example, run a 5K in 25 minutes, that’s a pace of 8.06 (relatively fast); your easy long run might be more like 12-minute miles (slow).If you like to track your heart rate on runs, a gentle pace should bring your heart rate to approximately 110 to 140 beats per minute, and this is the best way to judge your pace so it is right for you.

These numbers should give you some idea of where you should be if you keep track of your time, pace, or heart rate. If not, don’t worry. These differences also relate to your effort and breathing—which relates back to the idea of being able to hold a conversation. If you think you’re the slowest runner out there and still breathing hard and feeling like you’re going all out most of the time, then you aren’t going slowly enough at times. You may even need to consider walking as part of your base building strategy, remember ths is for the long term gains and the changes will happen for your benefit.

What Are the Benefits Of Running Slowly?

Getting in your slow running time, at a conversational pace, has many benefits for your body (and a few for your ego):

  • Strengthens muscles in legs, torso, and arms
  • Adapts tendons, ligaments, joints, and bones to stress of running
  • Promotes efficient running form – lift the feet off the ground
  • Teaches patience, discipline, and how to handle physical discomfort
  • Trains the cardio, respiratory, and muscular systems to work more efficiently
  • Increases the quantity and size of mitochondria, improving oxygen use and glycogen stores

Ultimately, there are many health benefits of going on a long slow distance run, which is why it’s so important to mix them up with your interval and harder sessions. These types of run will help you to become a better runner, as you are training your body and mind to withstand longer distances. Long slow distance runs will burn more calories than higher intensity activity (such as a sprint), which will help with weight loss. Plus, by adapting your muscles, joints and bones to the stress of running, you’re preparing your body for high intensity training.

How Often Should You Go for a Long Slow Distance Run?

Like most things associated with running, this is subjective, as it depends on how often you go for runs in the first place. A long-distance run is typically categorised as 50% further than your typical runs. If you go for three runs a week, then make one of them a long slow run – you’ll really start to notice a difference in terms of how you feel when you run. When you first start doing long distance runs, it can be tempting to track your distance. However, what you should do is track your time. If you do a distance run once per week, you can increase your time by 10-15 minutes each week, and you’ll soon notice that you can run further, more effectively.

If you’re a newbie to running, then start your long slow distance run at thirty minutes, or if you have been running regularly you should be able to work from about forty-five minutes from the start. This is beneficial as not only does it help you to build strength and improve recovery, it will also help to flush any waste from tired muscles. Long slow distance runs that are 45-90 minutes long help to increase your body’s ability to transfer and use oxygen, whilst building up your strength without using too much physical and mental stress.

Alternatively, if you run for over 90 minutes, then the added benefit is that you’re teaching your body to improve the use of its glycogen storage levels, whilst increasing your ability to handle the discomfort that comes with running.

If you’re worried about being a slow runner compared to everyone else… then stop comparing yourself! If you’re running and feel like you’re putting in a lot of effort, and are losing your breath, then you’re not running slowly enough. This is about building your long term cardiovascular system not about racing every time you go out to run and draining the battery. It is tough but it takes time to build your aerobic capcity.

The final benefit of long slow distance runs is that you’re reducing the risk of causing yourself injury – of which there’s a higher chance when you’re running faster, so long as you remember to pick your heels up off the floor when you are out running. An effective sensation of picking your feet up at each stride will really help you activate your hamstrings and gluts and not let you become too bouncy and stress your calf muscles instead. That alone should be reason enough to start giving slow running a go-to help your body adapt to running further, and enable it to withstand higher intensity exercise.

How to Run Slower

Whenever you start running, it’s best to start slowly. Run at conversation pace for about 10–15 minutes to give your body a chance to warm up, or complete our warm up session to get you ready for your training session. Move well to run well! Conversely, it’s great to end your workout with at least five minutes easy run or wlaking to cool down until your heart rate is below 100 beats per minute. This cool down time allows the blood that has travelled to your extremities during exercise to return to the heart and the brain, find out more about the importance of the cool down.

If you have a high weekly mileage, it’s best to include a variety of distances. Including a short, easy run (less than 45 minutes) for example, is good for recovery and helps flush waste from tired muscles and builds strength.

Running a medium-distance run at a slow pace (45–90 minutes), allows your body to build strength without too much stress, both physically and mentally. This also increases your body’s ability to transfer and use oxygen, your cardiovascular development.

A long, slow run (90-plus minutes) teaches the body to improve glycogen storage as well as increases the ability to handle discomfort.

Besides all of these varied benefits, you are also avoiding one of the number-one risk factors for injury: Going too fast or too far too soon. Consider these factors when planning your marathon or any other type of training to help push you towards your goals.

Build A Stronger Endurance Runner