I talk about slow running a lot — this can be confused for shuffling along. Which I want to make abundantly clear is NOT the same thing.
When runners try to adopt “slowing down” to 1) work on lower zone training or 2) stop trying to sprint all their workouts it sometimes Results in a slog/shuffle.
When we run, we want to work on a faster foot turn over/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 about a 13:30 min/mile pace. Meaning somewhere between 13-14 min/mile 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 the MOST 15-16 min/mile.
Walking or hiking isn’t less “hard” or “bad ass” 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!
Want to learn more? Join my 5wk free running challenge. We’re starting Monday! Link in my bio to join!