Slowing down isn’t typically a priority for runners. From elite athletes to casual runners, the focus is usually on speed, personal records, competition, and pushing limits.
However, the concept of slow running has gained popularity recently. It’s not just a trend promoted by social media influencers, but also endorsed by coaches, runners, and scientists.
What are the benefits of running slowly?
The idea is that running at a slower pace can actually yield faster results in terms of exercise benefits.
“For example, running slowly can lower your resting blood pressure and strengthen your heart,” says Professor Dan Gordon. “It still challenges the body but without the need for excessive stress to achieve cardiovascular improvements,” adds Jonathan Myers, an exercise physiologist at Anglia Ruskin University.
Running slowly is typically defined as a pace where you can comfortably hold a conversation. It’s an effort level of 4 or 5 on a scale of 1 to 10, with 10 being a sprint. This type of exercise, known as “Zone 2 exercise” in sports science, is considered to be a sweet spot for promoting longevity and overall health.
A study in Copenhagen found that light and moderate joggers had lower mortality rates than non-runners and intense runners. Vigorous joggers did not show significantly different mortality rates from non-runners.
Running slowly is beneficial for heart health, enhances metabolic functions, and improves mental well-being. It can prevent metabolic diseases, improve insulin sensitivity, and boost mitochondrial density in cells, leading to improved energy utilization.
Improved mental and physical health
Slow runners experience faster recovery, reduced risk of overtraining-related fatigue and injuries, and generally feel better overall.
“Slow running has a positive impact on mental health and social well-being,” says Gordon. “It allows for social interactions, which can motivate individuals to stay active and enjoy the process without pressure to perform.”
What we’re starting to realize is that you don’t need intense stress on your body to see cardiovascular benefits.
Gordon believes promoting slow running in groups can encourage more people to stay active consistently, as the social support can enhance motivation and enjoyment of the activity.
More Gains, Less Pain
Contrary to the belief that speed is essential for improvement, researchers suggest that slow running can yield significant results. Elite runners, for example, often perform majority of their training at a slow pace to build a strong aerobic base and enhance cardiovascular efficiency.
This concept of an “Aerobic Base” emphasizes the importance of improving cardiovascular capacity to enhance overall running performance. By running slowly, you can increase endurance, speed, and efficiency while reducing exertion.
In summary, slowing down not only improves longevity but also enhances running abilities in the long run.
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About our expert, Professor Dan Gordon
Dan Gordon is an Associate Professor at the Health and Technology Research Centre, Anglia Ruskin University, South East England. With over 20 years of experience in sports physiology, he specializes in endurance physiology assessment.
Source: www.sciencefocus.com
