The Case For "Slow" Running, According to the Pros

Back in high school, I joined the cross country team, and I came in last place during every single 5K race. At the time, I was incredibly self-conscious and embarrassed that my friends were faster than I was, but I eventually embraced the role of being a "back of the pack" runner. Fast forward to last November: After months of training, I ran the New York City Marathon on my 30th birthday. My pace was slow, steady, and sustainable (a true party pace, if you will), and I had the time of my life.

It's no secret that we're experiencing a major running boom right now, especially on social media. My TikTok feed is constantly filled with videos of people joining run clubs, completing big races, and running influencers sharing their seemingly flawless workouts — which, at times, can make the sport feel intimidating. But in a world where speed is celebrated, there's also a place for "slow" running. As a proud back of the pack runner, I'll defend my fellow party pacers 'til the end.

"In the running community, running fast [typically] gets all the hype," says Jen Steele, an RRCA-certified run coach and owner of Misadventures of a Marathoner. "This could be because a lot of the evidence and science we have about running comes from elite athletes — those who are breaking the tape at races, Olympians or would-be Olympians, and people who go to the trials," she says.

Most of us aren't elite athletes, though, and when it comes to developing a relationship with running, speed isn't everything. In fact, there are many benefits to running at a slower pace, like building endurance, sustaining your workout for longer, and building mileage in a safe way, experts say.

Ahead, certified run coaches share the benefits of "slow" running and how it can actually help your training — plus, tips for working out with confidence.

Experts Featured in This Article:

Jen Steele is an RRCA-certified run coach and owner of Misadventures of a Marathoner.

Eric Hewell is a UESCA-certified run and nutrition coach and owner of Eric Hewell Coaching.

What Constitutes "Slow" Running?

It's all relative. "What is 'slow' to me, compared to you, compared to somebody who runs a three-hour marathon or sub-three-hour marathon is going to be very different," Steele says. Instead of using the word "slow," you can think of it as a conversational pace (a comfortable pace at which you can chat with a friend while running, Steele says) or an "easy" pace that gets you moving without leaving you totally breathless. Or, it could just mean a slower pace than your average. The answer will differ based on where you are in your running journey.

The Benefits Of Running "Slow"

You can log more miles in a safe way.

"Running slow can be a really easy way to add in more volume," says Eric Hewell, a UESCA-certified run and nutrition coach and owner of Eric Hewell Coaching. "What I mean by that is, adding in more mileage to help your total run volume grow week after week." You might double up by doing a workout in the morning followed by a slow run in the evening, for instance, he says. Running at a slower pace can help reduce the impact and force on your body while still getting miles in. "If you're trying to find a safe way to increase week over week mileage, adding in more 'easy' runs is a great way to do that," Hewell says.

You'll build endurance.

"The biggest benefit of running at a slower pace is that you can keep doing it. You're building endurance as you go," Steele says. Keeping your run at a conversational pace will ensure that you can run further and longer, she says. (As someone who did 26.2 in convo with a friend, I can confirm it works!)

The important thing is to make sure you can have a conversation with someone without gasping for air. This could mean running in "zone 2" or keeping your heart rate at 150 beats per minute or under, Steele says. But keep in mind numbers will look different for everyone. If you're new to running, keep doing conversational-pace workouts and you'll see yourself get better and faster over time, Steele says.

You can optimize your workouts.

Incorporating slower runs into your routine can also be beneficial from a training and performance standpoint, Hewell says. On easier days, you're optimizing your oxidative energy system to increase mitochondrial density (yes, as in the powerhouse of the cell), he says. This basically means you're improving your overall aerobic capacity, or your body's ability to efficiently use oxygen.

You can also increase your heart's ability to pump more blood per beat, known as stroke volume, he says. "By running slower, you're staying within a certain range of your heart rate where your body is using oxygen. You become more efficient using that energy system, and over time, you'll be able to run faster with a lower heartbeat. So that 'slow pace' will actually increase over time and you'll feel like you're giving the same effort, which is awesome," he says.

You can run with more people.

One major benefit of running at a slower pace that's often overlooked: making more friends.! "Running 'slow' allows you to diversify who you run with," Hewell points out. Generally speaking, the faster your pace is, the fewer people you'll see running those speeds in the day-to-day, he says. And having people to run with is key. A 2021 study in PLOS One found that in a group of 100 people who participated in "park runs," runners who attended with family and friends experienced more enjoyment and higher energy —which was even associated with faster run times (without any increase in perceived effort!).

It's also good for your mind.

Letting go of pace expectations can make your runs more enjoyable and bring more mental clarity, Hewell says. "There's something that happens when you can run and get away from the clutter and business of the day-to-day," Hewell says. "Running 'slow' — or dialing back the speed, whatever that may be for you — allows you to run at a comfortable pace where you can turn your brain off, turn the clutter off, and even consider new perspectives on current life situations. As a coach, it's been really fun to talk with people about how running has helped them create more space mentally."

Running also boosts endorphins and helps you reduce stress, so just another reason to ditch your watch and blast the Wicked movie soundtrack on your next run.

Are There Any Downsides of "Slow" Running?

In short, not really — unless your gait is altered and you're compromising good running form. "The only time that there's really a risk is if you get to the point where you're slowing down so much that your gait changes — a.k.a. how your body is moving while you're running," Steele says. "Sometimes you get to the point where you can't really run any slower, so you should probably start walking, but we force ourselves to run, and that can create a problem."

Additionally, if you're aiming for a specific time goal or PR, running slow isn't a downside, per se — but it shouldn't be your only strategy. "Running slow all the time won't actually provide the speed and power development for your stride that you might want or need for a race, especially if you're going for time," Hewell says. "From a physiological standpoint, if you only ever run slow, you won't teach your body how to optimize the other energy systems that we have available that kick in at higher intensities." That said, there are ways to enjoy slow running and still build endurance and speed over time (more on that soon).

How To Work "Slow" Runs Into Your Training

Use your breath as a guide to determine pace.

Knowing how to breathe while running is crucial, and paying attention to your breath while running is a key part of recognizing when you need to run slower, Steele says. "Do you feel like you're gasping for air, or does it feel easy?" she says. (Hint: You shouldn't be gasping for air all the time). Keep your run conversational to ensure that you're not getting ahead of yourself and tuckering out.

"One of my favorite tricks for this is to sing the Friends theme song to yourself," Steele says. "If you can do that, you're doing a great job of running easy, running slow, or at that conversation pace. If you can't, you need to slow it down — or if you feel like you can't slow it down any more, it's time to take a walk break."

Try a "walk-run" strategy.

Yes, walking is allowed. "In addition to making sure that you can hum the Friends theme song or talk with a friend on your run, you can add in a 'walk-run,'" Steele says. "If you feel like you can't really slow down your run anymore without those gait changes we were talking about, then it's time to add in some planned walking breaks," she says. Throw them in as needed or plan on taking them every three, four, five, or eight minutes, whatever the case may be, she recommends.

Keep an eye on your heart rate.

If you have a watch, try looking at your heart rate to make sure you're slowing things down, Steele says. "Some people are really into [the idea] that 'slow running' or easy effort running is going to be about 150 beats per minute, or right around there. If you find that you're going over that, it's time to take a walk break or slow it down." Zone 2 training may also help longevity and have blood sugar benefits, some research shows.

Follow the 80/20 guideline.

The majority of your training runs should be on the "easier" side if you want to build endurance and fitness over time, Hewell says. If you're going for general fitness, he suggests aiming for about 80 percent of your runs to be easy, that way you leave 20 percent for faster interval training or hill workouts to build your anaerobic capacity.

Enjoy the "party pace."

This is a comfortable, non-competitive pace that allows you to loosen up and have fun on your run — and Hewell approves. It's a fun and dynamic concept that helps combat the idea that running has to be hard, or hurt, to be worth it, Hewell says. You can relax, chat with your friends as you run, high-five spectators, and it truly feels like a party. Plus, it's a great way to incorporate "slower" running into your training plan.

How to Be More Confident About Your Current Pace (No Matter What It Is)

Running slow is still running. So learn to embrace your slower pace days. If you're self-conscious, take some time to explore the root cause of those feelings. Maybe you were made fun of for being a slow runner as a child or that you're just in a slower season of your life. Either way, reflecting on that discomfort (by yourself or with a therapist) can help you overcome that negative self-talk, Hewell says.

If you find that you're still struggling to enjoy "slow running," consider taking a break from social media. Comparison can be your worst enemy, influencing what you post about your runs and how you view your pace. By all means celebrate your wins publicly, but if you're overly concerned with how you're being perceived as a runner, it may be time to separate from social media and make your runs personal again.

And when in doubt, try to remember why you started running in the first place. "It's important to realize what running means to you and to find the sport on your own terms," Hewell says. "Is it really something you need to become faster at because you want to accomplish new goals and PRs? Or, are you in it for the social element and don't really care about speed, so it doesn't matter if you run slow or not?" Identifying why you're running — whether it's a sense of adventure, finding a community, challenging yourself, or all of the above — can help you enjoy the journey and let go of the need for speed.

Tianna Soto is a wellness writer and editor based in New York City. She holds an MA in clinical psychology in education from Columbia University.