As a runner, you're always looking for new ways to increase your endurance and speed. This is especially true if you love to run in 5Ks 10Ks, and marathons. At the same time, you’d like to avoid foot and ankle injuries.
What if the key to running faster was to slow down? Counterintuitive?
While it sounds like it might be, incorporating slow running into your training routine is a superb way to run faster in a race. And the best news from this podiatrist’s perspective, is the great potential slow running has in reducing injuries to the foot and ankle.
What Are The Benefits of Slow Running?
The benefits of slow running are many including:
- increasing your mileage
- building your endurance, efficiency, and reducing fatigue
- reducing stress on your joints, ligaments, tendons, and bones and preventing foot and ankle injuries
- strengthening your muscles
- improving your heart and lung capacity
- increasing the quantity and size of mitochondria to improve oxygen delivery and allow for increased use of stored fat for energy.
Overall, slow running allows your body to adapt to the stress of running, prevent injuries, and help you reach your goal of running faster when racing.
According to recent studies, race speeds are about 1% greater for runners who incorporate slow running into their training routine. Experts recommend spending 80% of your training time slow running and 20% running at a faster pace.
Running faster puts more stress on your feet and ankles, leading to more injuries. And if you’re injured, you’ll end up in my office. By incorporating slow running into your training, you’re less likely to end up on the sidelines.
What Is Slow Running?
You might be asking, so what is slow running? And how does it work?
The rate of slow running will differ for every runner and will depend on that runner’s current pace. One great way to determine if you’re running slowly is if you can easily carry on a conversation with a running buddy. When you complete a slow run, you may feel like you can keep going instead of feeling tired and out of breath like you would for a normal run. If you track your heart rate zone, you’ll want to stay in Zone 2 for most of your run.
How to Incorporate Slow Running into Your Training Routine
You may feel a lot of resistance to incorporating slow running into your usual routine. This is normal. As a runner, you’re used to checking your pace regularly. Getting away from doing this will be key to overcoming your resistance. Here’s what to do:
- Use mindfulness. Instead of focusing on your pace, focus on enjoying your environment.
- Leave your smartwatch at home. Part of being mindful is leaving your smartwatch at home. Then you won’t be tempted to keep checking it.
- Use your body as your guide. Pay attention to how you feel when you run. If running feels easy and you can talk and sing effortlessly, you’re on the right track. If not, slow down.
- Run with a buddy. It always helps to have a buddy that runs at the same pace you want to run.
Other Tips for Reducing Stress on Your Feet and Ankles
While running slower will take a big load off your feet and ankles, there are several other things to consider to reduce your chance of injury.
- Ensure you have running shoes that are right for your feet and style of running. Check out my blog, “How to Buy the Best Running Shoes for Your Feet” to learn more and watch my video below.
- Replace your running shoes every 500 miles – worn-out running shoes won’t support your feet to prevent injuries.
- Stretching – stretching is essential to prevent plantar fasciitis and Achilles tendonitis, particularly if you’re prone to these conditions. Use dynamic warm-ups before you run and static stretches afterward.
- Wear your orthotics – if you have over-the-counter or custom orthotics, always wear them when you run. Over-the-counter orthotics only last about 6 months and custom orthotics around 3 years, so be sure to get these replaced to ensure they’re still working for you.
- Wear socks that wick away moisture – to avoid blisters, buy running socks. Avoid cotton.
- Cross-Train – try these exercises to build up the rest of your body.
