“Slower running” can be confused for shuffling along. Which is NOT the same thing.

When runners try to adopt “slowing down” it sometimes results in a slog/shuffle. When we run, we want to work on a faster foot turnover/cadence RELATIVE to our own bodies + fitness.

Typically for humans when running on FLATish ground the line between a run & a walk is ~4.5 miles an hour. Or past a ~13:30 min/mile pace, you might start to notice a “form break down”.

When I say form breakdown I do not mean that everyone’s running form needs to be perfect or the same. But simply you’re trading efficiently running for foot-dragging and heavy landing.

For hilly areas or trail runs — hills by nature of their incline will force you to have a shorter stride & quicker steps. I find that this transition where a power hike is far more efficient than a run is about at ~15-16 min/mile.

Walking or hiking isn’t less “hard” or “credible”. Hard & our own physiological stress is relative.

So, what should you do!? If your paces are below this it doesn’t make you not a runner. But let’s work WITH not against our bodies. 💕👇🏻

🏃🏼‍♀️ Don’t stress about nailing a perfect low zone pace for the sacrifice of form. When you’re getting started/new the goal is just to not sprint every run & tap out quickly. But finding a sustainable runnable pace higher zone or heart rate IS FINE! You will benefit here because everything at this point is making you better.

🏃🏼‍♀️ Implement a walk:run where you can. Aim for finding a duration you can run, recover between walking & repeat. HINT my free 5k prep block does this for you!

🏃🏼‍♀️ Be okay with starting with walking. You have to walk before you can run, literally. You can improve endurance, build miles on your legs + power walk your way into a walk:run then full running! This is VALID!

Hey, I'm Lyss!

I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!

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Exercise Scientist, ultra runner, lifter, human.