Get in a hurry to go slow!

The amazing benefits of running slowly

Train like a Kenyan goes the phrase, Zone 2 running is another buzz phrase but what are the benefits of running slowly?

I am a big advocate of running slowly. In my twenties, before Strava was a thing, my runs were all about beating my previous times. I would regularly pick up injuries and blame it on becoming older. When the injuries became more persistent, I would visit a physio looking to be cured and not take the prescribed exercises seriously. Frustrated and becoming more mature I sought the route of my injuries (normally weakening glute muscles) and found ways to target running longevity. Additionally, I wondered if I was actually enjoying my running? Yes I felt accomplishment with improved timings and had a buzz afterwards but did I enjoy the process of pushing myself hard on each and every run? Not really.

As children came along, I began to run less, put on weight and when I did manage to lace up my trainers once a week, knee pain returned and found myself frustrated. This time I was prepared to put in the effort and hard work. I had joined a group of trail runners as I has bright idea that off road running would be less impactful on my knees and increase my longevity. I always felt I wanted to run alone and do my thing but I soon fell in love with the weekly runs on Ashdown Forest and chatting away to fellow runners, a few who would soon become very close friends. I realised that I needed to slow down in order to keep a conversation up and I was not picking up injuries in the same way.

Ashdown Forest Trails

This process translated into my independent runs, I would consciously slow myself down, be more mindful about my surroundings and suddenly enjoyment flooded into the process of running. I was taking in everything in, being witness to the changing of the seasons and my injuries were not returning in the same manner. Now I was enjoying running more than I thought.

This also struck a cord when listening to the Rich Roll podcast ‘The insane benefits of Zone 2 training’. Rich is an interesting man and I highly recommend his work on all aspects of life, not just running. The great African runners do most of their work at ‘Zone 2’ i.e your heart rate being in ‘Zone 2’ where you can hold a conversation without getting out of breath. The benefits are not just minimising your exposure to injury but building up massive endurance. Check out Rich’s video here if you are interested https://youtu.be/2s8vEYYd8zE

It is very easy to get sucked into Strava or similar apps where there can be a desire to post continuously improving times however for me it is all about time on the trails. I do have a competitive spirit and want to post respectable times in races but it is much more important to be out there on the trails, taking it all in and enjoying the process. Go slow and strong.

If you are struggling with enjoyment or in an injury glut. Find somewhere with trees, notice the leaves, branches and wildlife, concentrate on taking your time and challenge yourself to check your breath. You might just find everything clicks and enjoyment floods in.