Just graduated C25K and all my runs in the last weeks were a pretty similar pace (averaging 6.50-7 min/km) - everything felt like ‘running’ and fairly hard work, I definitely wouldn’t describe my efforts as an easy jog. But I keep reading how important it is to do slow runs. I tried one run on a treadmill to control my pace around 8m/km but it felt horrible and my average heart rate was the same as at my normal pace.
So how do you go slower? Is it shorter strides, less steps per minute or a combination? And is the aim of running slower to keep your heart rate a bit lower or are there other reasons?
Any advice very gratefully received! 🙏
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For me , I found that when I started to increase the millage, I had to slow down as that's the only way I could cover the distance..! As you up the distance weekly you will probably find it easier to slow down a bit, I should think.
I think I understand where you are coming from! I started C25K in Nov and finished with my first Park Run on the 12th of Jan. All my runs seemed to be hard work with my heart rate in the extreme zone, I also didn’t think I could go any slower and used to get a bit frustrated when people said just go at a comfortable pace!! However, I tried to forget about speed and pace and just kept going with slow 30min runs, as I’m 57 years young I take two days off between runs to recover which seems to work for me. Finally, yesterday I made the decision to run 6km, every thing clicked and at last I achieved a comfortable slow pace I felt so good that I actually covered 7km. This only happened because I used Strava for the first time and it was under reading due to me having auto pause on which paused the run every time I went through a gate! I refused to stop running till it said 6k! Checking on google maps I had actually run 7 😃😃😃. I think my point is patience and perseverance pay off and it will all come together and boy does it feel good when it does.
I keep the step count the same (around 180 per minute) and shorten my stride length. For a slow jog, it feels like I'm almost running on the spot. If I extend my stride my heart rate definitely goes up!
Have a read of this, i see it as a transition to a more economic runner, I have been practicing it on my slow runs, there is that much to think about and a big leap from a shuffle, I imagine working the ankles and trying to push off springing forward from each take off, at first just do it in short intervals, it brings more muscles into the run along with new aches, and stiffness I find I naturally slow down though, it does take a bit of time to stop worrying about pace, I may look slow uncoordinated and a little odd but I now really enjoy my slow runs, breathing is rhythmic and easy, it’s nice slowly meandering along watching the world go by 😁
I think that you should just keep running at your regular pace, and keep up your regular runs two or three times a week. As you continue you will start to get fitter, and will most likely find this pace will start to feel more comfortable, and will become your 'easy' pace.
Increasing your distances (just gradually) will help, and after a few more weeks start to include a few short intervals of pushing yourself a bit faster (slow jog or walk to recover in between) - as well as building fitness, these will make your base pace feel more comfortable by comparison.
The only way I can control speed is with my running watch which has a display showing total time, total distance covered and current pace. I often set off much faster than I think and have to rein back. The data from my watch also shows why I have a problem judging pace; my stride length(1metre or so) increases for my faster runs rather than leg speed (unless I am really pushing it) so most speeds feel pretty much the same! I would be lost without a running watch. Good times by the way.
Thanks, I recently got a running watch and just getting to grips with how to use it / the readings it shows whilst I’m running. Yes good times, I’m loving running never ever would have thought I’d say that!
If you slow down you run further and minimise your injury risk. Your body needs to adapt to different running conditions and running slower for longer miles builds stamina. It just takes practice but you could try running to a certain beat of music to match your cadence. Try jog.fm
I'm with Flyingred on this and shorten my stride but keep the leg turnover the same. The less time your feet are on the ground the less your injury risk.
Just keep practising, but I wouldn't over worry about this. I think everyone has a natural pace. I've found that if I run below a certain pace I'm more inclined to get aches and pains so it can be a bit of a minefield!
I find it really hard to run slowly - or should I say, slower! I think it’s a common problem round these parts... it takes a bit of trying and a letting go of some of our notions of what running is - at least, it did for me. It finally clicked in week 8 when I concentrated only on my breathing. I went slower and slower until I was jogging at a pace I could breathe really easily, have a short chat with someone in passing. It felt amazing.
I still go out too fast; I have just got in from a 5k run which felt awful! But I have recently bought a Garmin and it is my intention to do a slow slow run once a week where I’m staying in the easy heart rate zone. I also want to do a bit of speed stuff every so often... as well as run at my 5k wannabe pace 🙂
I agree with you on this. Setting off too fast can spoil a good run!
I have been using nasal breathing and running what feels a very slow pace for the past few weeks. I count the steps for each inbreath and outbreath and slow down if I'm tempted to open my mouth. So I'd recommend this too.
Good morning! I just tried your advice on a 30min run - a slower start using nasal breathing for the first 10 minutes. It was great! It really kept my heart rate down and whilst it felt pretty slow to begin with I soon settled into a rhythm. I don't think I'd realised how fast I was starting before. Looking on my watch my pace was just about 7.20 (as opposed to 6.50/7 on previous runs) so not such a big numerical difference as I had expected but it felt quite different. Thanks again
Ah no not just Flyingred - your words about not going out too fast, concentrating on breathing, heart rate and rethinking things generally were also super helpful I wanted to reply to you both. (and to things other people said too but all the different threads get a bit complicated and I need to get to work!)
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but I now really enjoy my slow runs, breathing is rhythmic and easy, it’s nice slowly meandering along watching the world go by 😁
Saturday morning 5K 
Advice on Pace 
long time no write, but a curious fact:
First 5K at benchmark pace since return to running
Heart rate training - Long post
