Slowing Down to Speed Up

Contrary to what our minds may tell us, easy running will not make us lose progress or become slower runners.

My focus while running lately has been all about slowing down. This means the majority of my runs have been ~2-3 min/mile slower than my usual average running pace, and here’s why:

Aerobic Development

I’m starting to train for a long distance race in the winter and this helps me build aerobic capacity, efficiency, and time on my feet, while keeping my heart rate in a lower zone (70-75% max).

Lower HR = less cardiovascular strain = better recovery.

Something I didn’t pay much attention to until I started using the whoop, but it became pretty clear to see the impact of training for so long at a high HR. Without the data, I think it can be tough to make the connection between exertion and the impact it has on the nervous system, especially with an athletic background or the mentality to keep pushing. (This is why I’m an advocate for some form of wearable that tracks HR just for the general awareness).

Heat and Humidity

Heat & Humidity adds a whole new element of strain that can lead to heat stress, exhaustion and/or dehydration. Be careful when the temperatures are high, and don’t associate your pace in the heat with what it will be when temps cool off. Outdoor conditions can cause your body to use a lot more effort, so your HR will likely not be the same.

Patience and Presence

Another little benefit of this practice. My mindset is generally always focused on efficiency, so when it comes to training, I’ve had a tendency to speed right through. The quicker I finished, the quicker I could get onto the next thing. My mentality around training has since changed quite a bit, and moving at a slower pace has been a nice mental test of both patience and presence. I’ve been enjoying observing more of what’s around me in the moment. 🙏🏼

I’ll continue these easy efforts throughout my training and use heart rate as the guidance for how slow to go (and this will likely change as I ramp up). Lots of informative sources have helped me understand more of the science behind aerobic development and capacity and its impact on longevity and performance - two of the most helpful podcasts are linked below:

1. Petter Attia / The Drive: Mitochondria, Exercise, and Metabolic Health