To be extremely, openly, scarily honest with you, I am not a big fan of running – specifically fast, sustained running. I find that I’m puffed before I care to admit and that generally circuit training is more my jam. Long gone are the days of sport and cross country and a level of aptitude. These days I am selective about my fitness can’s – and I may just have now found my new go-to.
Please join me in learning about the benefits of slow running. (Anything slow I’m usually a bit of a fan of; slow cooking, slow skincare – and now slow running.)
What is slow running and what are the benefits?
Typically running is split up into different zones – around five or six. Scientists have found that zone 2 – when you’re able to both run and have a conversation – keeps us below the lactate threshold (when the body burns carbs for energy) and that is the optimal mode. The philosophy of slow running at zone 2 is that everyone can do it. No matter what your ability, you’re cordially invited (we like those clubs) to take it slow and steady. Not only does slow running pose itself as an everyman’s fitness tactic and something that boasts longevity, but evidence has shown that it’s more beneficial than higher intensity running – even for athletes.
Dan Gordon, associate professor at Anglia Ruskin University, explained. ‘When we think of elite runners such as Eliud Kipchoge, we might assume that to set world records, they primarily train at these record-setting paces. But surprisingly, elite runners spend around 80% of their time training at what’s termed zone 2 running – a running pace which raises your heart rate, but is still slow enough that you can hold a conversation. Only around 20% of their training is done in the higher intensity zones, which are closer to their race pace.”
Gordon went on to tell us that this is due to the amount of stress that training puts on our bodies. “As running speed increases, the more strain the body is put under. The more strain the body is put under, the greater a person’s risk of illness, infection and injury. By reducing the amount of time they spend at higher intensities, athletes limit their chances of missing out on training due to illness and injury.”
But to dig deeper into it, there’s more than just reducing the risk of injury when you run slowly. Gordon and his peers argue that a fundamental aspect of training is building up your ‘base’, which refers to the physiological foundations that underpin your training. I.e. the stronger your mental and physical starting base, the better your performance and potential later growth can be.
Gordon shared what the benefits of that base means to our overall health, stating, “Your base is developed during slow (zone 2) running, where physiological stress is relatively low. But even though the heart isn’t under very much stress during zone 2 running, the amount of oxygenated blood leaving the heart each beat will be close to or at its maximum amount. Developing a strong base allows for more oxygen to be delivered to the working muscles per heartbeat, which is crucial to running success.”
In other good news, slow running also causes the body to burn off stored fat for energy, as opposed to burning off carbohydrates from the foods we eat. Burning fat is metabolically a far more efficient process with one single molecule of fat far exceeding the amount of energy we receive compared to burning carbohydrates. This means we’ll be less fatigued and better able to run fast when the time comes.
And this slow method isn’t one that’s gone unnoticed. In fact, the Norwegian athletic team, too, have developed their ‘Norwegian method’ to harness this ‘go slower’ approach. Instead of absolutely busting themselves with nothing left in the tank after a race, the Norwegian team have opted for a running style that keeps their bodies under the lactate threshold – so they don’t produce too much lactic acid and they have the appropriate amount of fuel to sustain them through the race, and to go into the next gear nearing the end.
How can you run slowly?
It might sound like an unusual question, but it in fact is a very good one.
Effectively running slowly, as a rule of thumb, can be measured by whether you can keep a conversation while you jog. And seeing as you likely aren’t going to run along your street talking to yourself and mildly scaring the neighbours, instead you could sing. Yes – sing (we’ve always wanted an excuse).
Gordon stated that, “If you’re running on your own, you can try the talk test. If you can sing out loud to yourself without struggling to catch your breath, you’re in the right zone. If you do struggle, you’re at too high an intensity and lactate will start to build up in your muscles (which may make your legs feel heavy).”
Who else sings and runs? Well, none other than Taylor Swift. Six months ahead of her Eras Tour, Swift started training to get in top physical shape, sharing that, “Every day, I would run on the treadmill, singing the entire set list out loud.” And just to give that a little context, that’s 44 songs.
We love a Taylor seal of approval. You’ll find me loping around the neighbourhood, belting out Wildest Dreams. See you there.
