|
Mar 2023
4:28pm, 18 Mar 2023
23,741 posts
|
Dave A
As for how to run slower? Practice running slower, with consistency you will improve at it quickly.
|
|
Mar 2023
8:22pm, 18 Mar 2023
2,021 posts
|
Neil_E_There
Thanks everyone. Usually ends up with a run/walk (especially in races) ratio at present but want to get to a continuos running situation.
Chatting is a good one but not always an option as a lot of early morning w/e runs to fit around the day.
Think I need to be checking in with myself a lot more as I run and remembering all this helpful advice.
|
|
Mar 2023
8:42pm, 18 Mar 2023
2,321 posts
|
Muttley
As others have said, introduce walk breaks. The easy run pace that calculators recommend for me is too slow to run comfortably, it means altering my gait to something unnatural.
You could either do a fixed run-walk interval, say 2 mins go and 30 secs walk, or target a pace and take walk breaks when you have some time in the bank. While running in the way that you wish.
Doesn't have to be for every run, just the easy and recovery days. And run hard or continuously on other days.
|
|
Mar 2023
9:37pm, 18 Mar 2023
554 posts
|
Wezza
A thing that taught me to be at ease with running slowly was recovering jogs between fast intervals.
|
|
Mar 2023
12:27pm, 19 Mar 2023
2,654 posts
|
Mushroom
In my own experience, hanging around long enough is one sure way to start going slower...
|
|
Mar 2023
12:40pm, 19 Mar 2023
2,053 posts
|
auburnette
I think of jogging rather than running, deliberately try and make everything feel gentle. I suspect I reduce my stride rate and length as part of this.
|
|
Mar 2023
1:42pm, 19 Mar 2023
26,748 posts
|
Dvorak
Practice. Age  Put on a few pounds
As DaveA alludes, it's a skill. The thing is, to run slower whilst maintaining decent form.
Breathing: you could try "box breathing" as you run. Breathe in for four, hold for four, out for four, hold for four. The pace of the fours are up to you (keep them even). And practice it before trying it whilst running. It's an exercise which does lend itself to a slower pace. (Although I have done it whilst ~relatively~ shifting, at parkrun.). I can get down to under four breaths a minute whilst still actually propelling myself forward.
|
|
Mar 2023
4:30pm, 19 Mar 2023
23,744 posts
|
Dave A
The thing is, it’s a skill that doesn’t take long to master. And it’s easier to maintain good form at a slow speed than at effort. We’ll, it is for me.
|
|
Mar 2023
5:15pm, 19 Mar 2023
26,749 posts
|
Dvorak
Re form:. I find completely the opposite. I think that point depends on your pace, and consequent elastic rebound. For someone running parkrun at c 4 minutes/km (Dave A), slowing to 5:30 leaves plenty of bounce. For someone running it at 6:30 (me, on a good day), slowing to 8s can result in a flat-footed trudge. The OP being in the middle, but closer to the former than the latter.
|
|
Mar 2023
5:20pm, 19 Mar 2023
2,463 posts
|
paulcook
Side note, but I agree Dvorak on the form thing. For me, doing some strides or something short and sharp on a small incline, is the best way for me to improve my form.
|
