How to make the most of your slow pace runs

Let’s be honest, your slow runs aren’t the most enjoyable part of training are they. They can feel arduous, tedious and pointless but if you approach them differently, they can be some of the most beneficial runs on your plan.

How to maximise your slow runs

First you need to change the focus. A common recommendation is to use it to work on pacing which is absolutely valid. I’d argue however, if you’re not going to be working at race pace or more than around 75-80% of that speed, your ability to keep a constant pace without relying on your watch will improve, but won’t actually be relevant.

Technique is the answer. It’s a big part of running improvement, and your slow runs are a great time to work on it.

What technique?

Think about your posture. Are you upright and looking into the distance or slightly hunched and looking at the floor?

Are you lifting your knees (by lifting the heels) or shuffling more than a casino deck of cards?

What about your hip height? Bum pushed back mid-twerk or glutes held tight to power you up and forward?

How about your arm drive? Is it loose and useless or pumping with a good positive backwards arm movement?

Running better

Doing something well when doing it slowly doesn’t mean it’ll be great when you perform at speed, but one thing’s for sure, you can’t do something well at speed if you can’t do it properly when going slower.

Tongue twister aside, get it right slow and you can start to get it done better at speed.

Try somewhere new

Running the same old routes can be incredibly boring too, so why not run in a new area? You’re on a slow run so you’ve got plenty of time to figure out a route as you go, and you can choose a flatter or hilly route depending on how you feel throughout the run. It’s a great time to take in some scenery and explore. I remember doing this one day, and saw a field of horses just below the road that I’d never noticed, despite having driven by thousands of times over nearly 30 years living in Norwich.

Slow runs might still not be your favourite even with these tips, but you’ll at least get more from them and be adding value to the time spent. Good luck.

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk