Slow Runners Club

How to master running...slowly...

If you are starting out as a runner and not sure where to begin, read on for tips on how to make steady progress and find your rhythm...

Less than you think

Did you know that just 5-10 minutes of slow running on a regular basis has been shown to have substantial benefits for our health and longevity? According to a large-scale longitudinal study in healthy adults, running at 5/6km/per hour for 5-10 minutes was associated with a 25%-40% reduced risk of premature all-cause mortality and cardiovascular disease. Staggeringly, the study also found that runners live approximately 3 years longer than non-runners. Click here to view a related blog by Harvard Health Publishing. If that were not enough, running has also been shown to have a protective effect on bone density, blood pressure and mood. See this article for further details. Born to run? It seems we are. Or certainly at least, a little running would appear to do us good.

Over easy

When starting out, a good tip is to use a treadmill instead of opting for road or terrain running. Treadmills are kinder to our skeleton due to their inbuilt suspension. Plus, completing a timed run at a slow pace is much easier to control. Invest in a decent pair of running shoes to cushion your motion. We like Nike Zoom / Zoom Pegasus, for their lightness, comfort and the floating-on-air effect of the sole. Listening to music and counting down the minutes is all you need at first. Think distraction + a time limit. Once you are more comfortable, incrementally up the minutes, gradient or pace as you wish, making slow and steady gains. Do keep in mind though, 5-10 minutes of slow running is already better than you think.

Never too much

Although it seems to go against the grain, it is possible to become fitter over time without overly exerting yourself. The secret is to work within your limits, remain patient and wait until your ability naturally expands through practice. Be aware of becoming too, too, out of breath, experiencing dizziness or any other uncomfortable sensation, and needless to stay, take a break if needed. It may sound strange but you can make tangible gains and feel a positive difference by taking things easy, especially at first. The beauty of this approach is that your body will signal to you when the time is right to step it up. So don’t sweat it, and you will still be way ahead of the curve.

Under promise, over deliver

The great thing about slow running and incorporating a 5-10 minute burst of running once or twice a week, is that  5-10 minutes  is just more realistic and enjoyable. Psychologically it is better to under-promise and over-deliver, as opposed to setting the bar too high and failing. We all like an easy win. Small commitments are not only more achievable, but  increase the likelihood of your keeping up the good work. By the same token, why not try one sun salutation per day, or 10 squats instead of 50? You will be amazed with the results. And don’t take it from us, see for yourself! Strength compounds over time, and soon enough your body will feel like doing more laps or reps. Like everything else, Rome was not built in a day and there is no shortcut to fitness, so building strength gradually is the best way to succeed. Think more tortoise and less hare…

Set your own pace

Attempting to run too fast for your ability is one of the biggest mistakes novice runners make. Going too fast, too soon can quickly hamper your progress and lead to burn out or injury, increasing the likelihood of your tiring of the whole affair. Pace yourself. Again, it is much easier to train on a treadmill and learn about your personal pace, while experimenting with what you can do. Stick to the same pace until you can comfortably go the distance without pausing for breath. Take a tip from one marathon runner: train first for distance, then increase the pace in short bursts such as a minute or two at a higher pace, in the middle or at the end of your run. The body will get used to occasional faster speeds and will naturally adjust and want to set a faster base pace given time. This approach makes running safer and more sustainable.

The 20 minute barrier

For budding runners, 20 minutes of continuous slow running is a watershed. Slowly but surely you will be cruising for 20 minutes when you have the capacity. At 20 minutes, the heart rate really starts to climb and we metabolise fat, a process that happily continues in the muscles at rest. Once you have mastered a solid, comfortable 20 minutes, your physiology changes and it will be much easier to keep going. Running is a memory game. Muscle fibres contain myonuclei that increase in density over time. Myonuclei are specialist cells that direct protein synthesis and build muscle mass. Some evidence suggests that myonuclei are retained even after long after periods of inactivity, and since it is harder to build and retain muscle as we age, there is even more reason to invest in our future selves by lacing up while we are young.

Cool down

Always stretch! A cool down period of 5-10 minutes of walking and lengthening your muscles, followed by gentle stretching is essential. Be sure to incorporate a few hamstring and quad stretches + a couple of forward bends (standing and sitting). As with everything else, don’t push yourself too hard when stretching, just sufficient to feel a release. If you can, schedule a regular massage to keep your muscles supple and support your health overall. This feels great and protects your muscles from becoming rigid and taut. Exercise  produces uric acid in the body and also builds and tightens your major leg muscle sets; the quads and glutes, hamstrings, tendons and ligaments. Omitting to counter stretch means that certain muscle groups will begin to contract and tug muscles elsewhere in the body out of balance, impacting the lower back muscles or sciatic nerves for example. Stretching is so, so, key so don’t skip it what ever you do!

Balance and nurturing

Go one better and take the counter-stretching ethos to the next level by supplementing running with lengthening and strengthening activities such as swimming, dancing, Yoga, Tai Chi or Pilates. Lengthening movements ensure that all muscle groups are kept in balance and your overall strength and suppleness is optimised. Treat your feet too. Running works all the muscles, tendons and ligaments in your feet and nothing feels better than a little foot rejuvenation post-workout. Running is known to result in blisters and hard skin, therefore a regular foot soak, foot massage and/or pedi are just the ticket.

Post-run observations

Keep an eye on how you feel post-run and observe changes. Running should leave you feeling energised, stronger, more agile and fitter overall. It helps promote healthy circulation and so you may experience feeling warmer, since running generates heat. A side effect is that you may feel less cold in winter.  Notice how you feel. Are you feeling fitter, stronger, sleeping better, more alert? Are you more tired or more hungry/thirsty? Nourish your body and consume a good balance of protein, healthy fats and carbohydrate, vitamins and minerals to replenish your energy. Coconut water is a good option since it is packed with electrolytes which are typically lost through perspiration. Plus, be sure to stay hydrated by drinking more water than usual, especially in summer. For female runners, do bear in mind that intensive or excessive running (1+ hours or more) can disturb our natural hormone balance, so tread carefully if you begin to experience hormonal issues, including missed periods.

Running into the record books

Although this article is clearly about slow running, here at Lifestyle Copywriters we are all inclusive, and we love an athlete equally. So, here is a shout out to a couple of categorically non-slow runners that are changing our perception of what the human body can do. (Some bodies...not ours!). Read on for inspiration..

Eliud Kipchoge became the fastest marathon runner in history in 2019, when he ran the Vienna marathon in under 2 hours. Kipchoge covered the 42.195km distance in 1:59:40:2, holding an incredible sub-4:34 pace throughout. It was mind blowing to watch this feat of human physical genius and marvel at how the impossible had been made possible by this top athlete. In his post-run speech, Kipchoge remarked that it felt  great to make history, and referenced Sir Roger Bannister’s record-beating one minute mile in 1954. Kipchoge stated that “no human is limited”: a phenomenal message, after a phenomenal accomplishment.

It is quite something to watch those who give running and training their all and we highly recommend watching athletes do their thing by rocking up as a spectator to your local marathon or by joining your local Parkrun or 5 or 10k. Another case in point, there is nothing better to pump you up than watching David Goggins (another inspirational human and athlete). David’s sheer drive and determination is only to be respected. So- if you do end up getting serious about running and begin to want to take after these guys, 2.5hrs of running per week is optimal according to this study: https://academic.oup.com/aje/article/177/7/683/91486.

For slow-runners everywhere…

As with everything else in life, no one size fits all. One of the myths of fitness is that you need to exert yourself unduly to get in good shape. If this works for you, go for it, yet there is another way. 5-10 minutes of slow running will be all you need. The heart, lungs and rest of the body, take time to adjust and build in strength. The idea is to take things one step at a time, not become too out of breath or tired, or put undue strain on your body. Progress comes over time. Always build in a quick cool down period of walking and stretching as a protective measure.

Running can also be an adjunct, or after thought that you tack on at the end of your resistance or strength training such as swimming or yoga. Plus running becomes a meditation in and of itself so it is good for calming the mind. Experiment. Note any changes and if running has negative effects, take a rain check. Also, know that some days, even the best runners are off form and running just doesn’t work out that well. Due to a poor nights’ rest, feeling depleted, hungry or even for no apparent reason, sometimes running is just tough going. Accept those days, it is all part of your running journey.

Questions or comments? Let us know! Thanks for reading.

We have plenty of additional tips for building up your running prowess slowly. To find out more, or to discuss content services, please reach out to us using our contact form.

Disclaimer:

- Consult your physician and/or have a heart health assessment before embarking on any new running or exercise program.

- Content is applicable for persons in good health.

- Content on this site should never be used as a substitute for direct medical advice from one’s doctor or other qualified physician.

Reference list

Duck-chul, S. N. L., Russell R, P., Carl J, L., Xuemei, S., Timothy S, C., & Blair. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology.

Bill, P. M., Letter, H. H., Baggish, A., Program, C. P., & Hospital, M. G. (2015). Safe exercise: Know the warning signs of pushing too hard. Harvard Health Letter. https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-2014

Lee, D. chul, Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I. M., & Lavie, C. J. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases. https://doi.org/10.1016/j.pcad.2017.03.005

Wollseiffen, P., Schneider, S., Martin, L. A., Kerhervé, H. A., Klein, T., & Solomon, C. (2016). The effect of 6 h of running on brain activity, mood, and cognitive performance. Experimental Brain Research. https://doi.org/10.1007/s00221-016-4587-7

Schnohr, P., Marott, J. L., Lange, P., & Jensen, G. B. (2013). Longevity in male and female joggers: The Copenhagen City Heart Study. American Journal of Epidemiology. https://doi.org/10.1093/aje/kws301

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