So if you run 5 miles the first week, for example, you can add 10 percent - or half of a mile - to your program to run 5.5 miles the following week. Add no more than 10 percent to your weekly mileage to minimize your risk of injury and prevent overtraining. Build your mileage graduallyĪs with all running forms, you should slowly add distance to your training program. If you’re running with someone, you should be able to comfortably carry on a conversation at this pace. If you are doing heart rate training, aim for 65-70 percent of max heart rate. Run at about 40 to 50 percent effort level. All you need is a good pair of running shoes, and you’re set to begin! Here are some tips to help you add slow running to your training: Run at a relaxed pace ![]() With so many benefits, you may be wondering how to join this “sexy pace” club. ![]() If you need a customized running training plan to build your endurance, I’m here to help! Head to the Runstreet Training Center for training plans. This will help you to be able to run farther and increase your stamina. If you’re training for a long-distance race such as a half marathon or marathon, you should run at a slow pace for your weekly long runs. Running at a relaxed pace helps to improve your endurance. Unless you’re a professional runner, running slowly should make up the bulk of your training, with “easy run” days being the foundation of your training. Following the easy-hard training principle and progressive overload, running at a relaxed pace gives your body time to recover from more intense workouts. Running slowly offers excellent cardiovascular benefits and can help maintain a healthy weight and reduce your risk of heart disease, high cholesterol, diabetes, and other health conditions. With slow running’s de-emphasis on pacing and disregard for race stats, runners can enjoy a less stressful running experience.īetter health. ![]() However, some runners get caught up in worrying about their paces and times, and running becomes another source of stress. One of the best benefits of running is the stress relief and mental boost it provides. A more diverse range of runners from all backgrounds can participate in the slower running movement. Running is no longer limited to “fast people” or those with certain body types or pacing stats. People with a broader range of abilities can participate in races and runs. Without the burden of worrying about tracking and times, runners find they can stop and appreciate their surroundings and the overall experience of running more. Here are some of the main benefits of slow running: Running slowly also opens up the doors for more runners, allowing people who don’t fit the traditional mold of the skinny, sinewy runner to participate in the great sport of running. Many runners report that running slowly allows them to enjoy the run experience more without worrying about numbers and pace. There are some significant benefits to taking things slow. Races have added more resources for the back-of-the-pack runners, with pacers and extended finish times.Īnd as the average pace of runners continues to get slower, more people are finding their “sexy pace” and learning to enjoy running in itself without worrying about numbers and race times. Since then, he has been slowly running his way through marathons and more than 100 races.Įvans and his online community of more than 10,000 members have been making waves in the running world. When he started running 11 years ago, Evans’ doctor told him he was “fat” and needed to “lose weight or die.” Despite his doctor’s doubt, Evans started running and completed a marathon. His club caters to “runners and walkers at the back of the pack.” His mission is to diversify running by allowing more runners to run, jog, and walk and change the sport of running. ![]() Martinus Evans, founder of Slow AF Run Club, defines slow running as back-of-the-pack running. It can be running at your base run pace or slower. Since pace can be subjective - one person’s jog is another’s race pace, slow running doesn’t have set numbers on what qualifies. Slow running is exactly what it sounds like - moving at a relaxed pace.
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