Should you focus on running slower to run faster?

Disclosure: This post about running slower to run faster is sponsored by Mizuno through FitFluential.  As always, all opinions are my own.  (Or in this case, my husband’s opinions are his own!).

You guys!  My husband decided he wanted to get a taste for this whole blogging thing.  Here’s his debut into Snacking in Sneakers…

Track was my sport of choice growing up; I was a hurdler and jumper in high school and college, and I was pretty good too.  Speed and power were my strengths.

I didn’t think I’d ever do distance running, but then I met my distance-running wife and somehow her convincing got the best of me.  And despite saying that my first marathon crossed that checkbox off my bucket list forever until the end of time – I just did my second and will start training for my third marathon come the start of the new year.

Over the last few years of distance running, I’ve read the running books and tried several different protocols.  The key tip that I’m learning?

Slow down.

Many new runners (and seasoned runners for that matter) tend to do a lot of their training at one speed – a little hard.  It’s not quite hard enough to be considered sprinting or intervals or tempo runs.  And it’s not quite easy enough to be considered really comfortable or good for recovery.  It’s just this pace that’s “kinda” tough. 

The problem is that kind of running sets you up for a lack of improvement and increased risk of injury.

I’m speaking from personal experience and from my knowledge as a track coach.  But my wife is sitting here, reading over my shoulder, telling me it’s true too – so there must be some accuracy to what I’m saying.  (Of course, Chrissy will sit there and say “As a USAT Level I Tri Coach, I agree…” – a certification she throws around everywhere, haha. 😉 )  {Chrissy’s editor note – Hey, I worked hard for that certification!}

Here’s our advice:  Focus on running slower to run faster.  Instead of doing 100% “kinda hard” runs, most of your runs (around 80%) should be relatively easy.  If you make most of them easy, you can run more miles and/or run more often, and develop greater aerobic enhancements.

Then you strategically add in some speed work.  That speed work should feel tough.  And that’s why you don’t do it very often.  That’s the other 20% of your runs.  You need it in there to develop anaerobic improvements and speed, but you shouldn’t do it too often because a) you’ll hate training, and b) you’ll inevitably injure yourself.

The benefit to doing 80% of your runs at a relatively easy pace is that your legs will feel fresh and powerful when it is time for that speedwork – meaning better and more efficient workouts.

So my focus this training round is to slow down and run more.  Run more often and run more miles, but do them at a far easier pace.

And with those extra miles comes the need for a shoe that will support them.  The Mizuno Wave Rider 21 model is what I’m currently running in, and I think they’re going to be a steady companion for this training season.

While my wife runs in stability shoes, I need a neutral shoe – which is exactly what the Wave Rider 21 is.  The soft cushioning is welcome during long runs, while the breathable mesh upper helps keep feet from becoming soaked in sweat.  The biggest benefits are probably that the shoe seems to move seamlessly with the foot – no rubbing or sliding – and that it’s lightweight.

But you don’t have to be training for a marathon or long distance race to find comfort in these shoes.  They’re perfect for a beginner runner too.  When you choose shoes like this that fit your feet well and provide good cushioning and structure, they help to minimize some of those new runner problems (like shin splints from worn out sneakers or blisters from shoes that have a weird fit).

I look forward to running more (slow) miles in these shoes throughout the next few months.

Share with me:  How do you train for long distance races?  Have you ever tried the whole running slower to run faster methodology?  Do you believe in the 80/20 rule when it comes to training?

This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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