An Interesting Paradox
Most runners, competitive or recreational want to improve their running speed and finish times. Let’s face it, there is something particularly rewarding about setting a personal record (PR) or breaking a goal finish time at an event or workout. However, there is a typical approach that many runners take when trying to increase their general run speed and pace that can often actually limit or hinder building run speed.
Specifically, many runners spend too much time trying to run fast and shape their workouts to try to run faster and faster with each run. Results initially may be forthcoming, but are quite short lived. Quickly, those initial upticks in run speed become less noticeable and many runners actually quickly hit a plateau or wall relative to making improvements very quickly into their regimen. Considering a goal is to increase general running speed, it may seem counter intuitive that one of the most effective methods to get there is actually to practice running slower!
Complex Yet A Bit Simple
How can this be – how can running slower actually help you to run faster? The answer is both simple and also complex. On the simple side, your body typically was not designed to run at maximal speed for a sustained period of time. In general, an all out sprint or run faster than what would be considered quite difficult (think trying to run after a puppy who ran out the door and down the street), can only be sustained for very short time (10 sec to about 2 min max).
This being the case, outside of sprint competitions, most running events less than 1 mile rely predominantly on the body’s systems designed for endurance – namely, your aerobic system. Your aerobic system includes your cardiac output, oxygen utilization, and metabolic efficiency and works in tandem with running economy and form to produce solid work. It isn’t an exclusive process, as you do recruit the anaerobic system (which is what you rely on for speed), during distance running. However, your aerobic system’s prowess is what will drive you to be a better and consequently much faster runner. Therefore, training should naturally focus on developing these aspects.
Purpose and Adaptation
Although much outside the scope of this article, suffice it to say that the intricate workings of your aerobic system are designed to accommodate the bulk of your running activities longer than a short, full sprint. What is even more important is that each facet is generally quite responsive to the stress imposed by sub-maximal running. In essence, what your body needs to run FASTER at nearly all speeds of running – ie. cardiac output, oxygen utilization, metabolic efficiency, and running economics – is uniquely trainable by adaptations from running at moderately paced levels.
Cardiac Output
Quite simply, cardiac output is considered how well and how much your heart pumps blood. Naturally this is key when running fast OR slow, as a greater ability to pump more blood allows your body to better oxygenate and fuel your muscles, remove waste, rehydrate etc. Interestingly, one of the biggest changes your body undergoes in response to moderate paced running is greater cardiac output. Specifically, your heart is able to pump more blood (increased stroke volume) more often (greater max heart rate) as it adapts to consistent stress imposed by running.
Oxygen Utilization
In addition to positive changes in cardiac output, your body will adapt to running by increasing the capillary system throughout the body. The capillary system is the blood’s highway system for delivery and transport of critical nutrients, oxygen etc. As such, an increased and more extensive network of capillaries to key areas of the body will allow for a more efficient system of oxygen delivery and waste removal ie. greater oxygen utilization. Together with a greater cardiac capacity, your body will adapt to running more efficiently – and therefore faster – with consistent moderately paced running.
Metabolic Efficiency
Another unique response to the stress incurred from running at sub-maximal levels is an adaptation at the cellular level. As you place more demand (eg. from running) on your muscles and their energy requirements, your body will subsequently develop a greater capacity to generate and utilize energy. Specifically, your body adapts by increasing the density of mitochondria, enzymes and their function at the cellular level, thereby improving efficient production of energy from oxygen, nutrients etc. The result…longer running, less fatigue and greater speed!
Running Economy & Injury Prevention
Finally, as you run more, given that you adhere and practice solid mechanics, you will become more physically efficient. Naturally, the maintenance and practice of good running form is key (certain drills and techniques are covered elsewhere). However, with an increased volume of proper running at a steady state, easy to moderate pacing, your body will develop more efficient recruitment of essential muscle fibers and limit the incorporation of non-essential muscles. Your form will improve as extraneous body movements are reduced and consequently, the overall economy of your running will improve. This will ultimately translate to your run form at faster paces, thereby improving those speeds and reducing your run times.
Additionally, practicing running at a easy pace allows your body to adapt slowly to the increased stress from running longer and farther distances, thereby reducing injury. Injury prevention is a key benefit and the result of giving your body time to adapt to the extra stimulus from increasing your running volume at an easier pace.
What’s The Takeaway?
In a nutshell, you can see that running more at moderately paced, sub-maximal speeds forces your body to adapt by developing those exact things you need to run faster. In time, with more slow running you will effectively increase your running speed!
Hint: Want to get some prep in? Check out what is available for eBooks and online coaching programs. You may find something that can stick with you and get to the finish line!
