Is it possible to run too slowly and do yourself damage? Confused by MyAsics plan

[sarah469]

Disclaimer: I know everyone runs at different paces and what is slow for one person is fast for another This is only my experience of my own pace.

My fastest 5K pace is currently 06:20min/km and my slowest long run pace is 08:30min/km. My average long run pace is 07:15min/km.

I plugged in my details to MyAsics to generate a tailored plan for my 10 mile Great South Run (my target time is 01:50:00 and I said I could run 5K in about 33 minutes currently) and it has me starting off for runs of 7K at 9min/km. It just seems quite slow. I am worried if I run that slowly for me I will hurt my knees or something by plodding along! Am I just worrying for no reason, is it even possible to run too slowly? Is this other people's experience of MyAsics... does it work?

EDIT a month later: Just incase anyone sees this post, after running slower for a few weeks now, I can report: no, it doesn't damage you and I definitely recommend it! I am back in love with running now that I'm not pushing myself so hard on every run!

[DawnRun]

Very interesting question. I am sure some knowledgeable people will be around to answer. I don't think its possible to run too slow, as I am assuming the pounds per square inch increases the faster you go . So the slower you go the less 'damage' you do to your knees.

[Madge50 Graduate]

Hi there,

I used a MyAsics plan for my first 10 miler and HM, in my head I just kept telling myself to go 'slow' and steady, I didn't really go by the pace on the plan, just did what I felt comfortable with, even in the bits where it says 'fast'. I was more keen on clocking the mileage - and building stamina. (and getting from the start to the finish line!)

I understand the early weeks are meant to build more strength in your legs and stamina for the distance, I really liked the plan, it's flexible too. I took it as a guide really, and it worked for me. To be honest I've never been that bothered about pace.......I just like rocking along being comfortable....although have got a bit quicker since doing the HM....😄

Running at a slower pace is really good for you, cardiovascularly and stamina wise, builds more strength in your legs and feet too - in fact probably lessens the risk of injury...

Good luck with it

Mx

[sarah469 Graduate in reply to Madge50]

Hi Madge, thank you for the reassurance! Good to hear someone else has used it. I don't really care that much about pace either, I just want to do and my best to ensure I can get round the 10 miles running! If I can do that I will be so pleased with my achievement, but it feels a long way off at the moment! Thanks again x

[misswobble Graduate]

Did you read the plan notes for you? It sets out why you run slowly at the beginning. No need for confusion. There are notes too about the other stages to the plan.

Once you input your data, they give you the plan based on the info you gave them. They then ask, "easy, intermediate or hard". I would choose easy. The other two I would avoid like the plague! It is not easy at all though, which is why the plan starts slow. It builds over the course of the plan, just like C25k. Post run feedback from you tells myasics how you are doing and they Will suggest tweaks based on the run stats you upload

You don't have to stick to it at all but it is useful if only for ensuring you don't over run in training. You could just run the distances set out but at your own pace. I try and stick to the plan. If you want to achieve the projected time you will need to follow it 😃

[sarah469 Graduate in reply to misswobble]

Thanks, yes I did read the plan notes and to 'not be tempted to go faster' but I still thought it was too slow. I suppose it's only a few weeks though! I also put in a goal of a sub-30 5K in no particular time and I think it jumped me from 06:20min pace to 05:30 min pace in about 1 week! Errrrrrm don't think that's going to happen!

[Realfoodieclub Graduate]

I agree with misswobble I have done three MyAsics plans and they all started off slower than I walk in the first week then they start to ramp it up a bit. I went with the pace as long as I could keep up then fell back into my own pace when I physically couldn't run as fast as they were asking, it adjusted my estimated time about half way through the HM training plan.

[MarkyD Graduate]

You won't damage yourself running slowly. MyASICS plans always have you running at a slow pace. There is nothing better for developing your running than long, slow runs. Enjoy these 😀 as it will get harder.

[IannodaTruffe Mentor]

Have a look at this runnersworld.co.uk/rws-trai... It will calculate your different paces and also explains them.

After four years, I still have real problems running slowly.........and I don't like training plans.

[sarah469 Graduate in reply to IannodaTruffe]

Thanks, that's a really interesting calculator! Hmm, maybe the reason I'm always so tired after a run is that I'm going too fast for me!