Slowing down when running?

[Allwillbefine]

This is going to sound like a daft question but I’m hoping some of you have some good advice or tips.

I love running but am struggling to up my distance lately (good old Long Covid). I easily run 5k and do a longer 7-10k run when I feel up to it, it beyond that I have no chance.

I think this is because I find it really hard to drop my pace. Im not super speedy or anything, but my natural ‘easy’ pace is around 5:20 per km (I think that’s just under 8.5 minute miles) and I like to run faster if possible. However, I’m never going to be able to do longer distances if I don’t slow down.

Whenever I tell myself that I’m going to do a nice slow, easy run I set off at what I think is a slow pace and then realise after 10 minutes that I’m barely going any slower than my usual 🙄 The only times I’ve ever managed to slow things down to around 10 minute miles are when I run with my partner who runs a lot slower than me.

Is there a trick to adjusting your pace down? I know “just run slower” sounds obvious but it feels so unnatural and I struggle to stick to it. Should I listen to music with a slower tempo and try to match to that? Or is there a special Strava trick or something?

Yes to the music! You can find a BPM for the pace you want to go at and Spotify has different bpm running tracks. Also a metronome? Might drive you potty but would be a good way of pacing yourself

@Margaritawithlime

Yes to the music! You can find a BPM for the pace you want to go at and Spotify has different bpm running tracks. Also a metronome? Might drive you potty but would be a good way of pacing yourself

See, this is the stuff I need to know! Thank you so much. I will look into both.

Do you have a fitness tracker watch? You can run to a particular pace by looking at it frequently.

What is probably better though, is running to a heartrate. See what it is for your normal runs, then take it down a notch (say 10-20 bpm) and see if that gets you further. You'll have to keep checking your watch though! (Some you can programme to a particular HR zone i think)

Do you have a running watch? Try running to heart rate. Or check your pace regularly.

So for example, I make sure my long runs are in zone 4 or below on Garmin. Anything quick or approaching pace is zone 5.

Yes to heartrate! It's amazing how much that makes you slow down. I try and do some long runs between 130-140bpm, and sometimes I have to walk to bring it down. But it makes you go slower. If you find a genuine slow pace (for you), you should feel like you run forever.

Your current pace is pretty good for a 'normal' runner - for an easy run, I'd say that was pretty pacy.

The other way to drop your speed is to find someone slower to run with. This has worked wonders for me - I do a lot of running between 10 min/mile and 11 m/m (which I'd consider to be slow) with a friend, my long runs are usually around 9.40 - 9.50, and I do a short speed session every couple of weeks. A week ago I ran a half marathon at 8.30 min/miles, so the good solid base has paid off. Even though it's counter-intuitive, plenty of slow miles will really help both your speed and distance in the long term.

My advice is that you can't really work on speed and distance goals at the same time. I would work on getting your 5k/10k faster or aiming for a longer distance - not both!

I find i can run further but usually slower with a friend, and we chat..

I go off road and listen to an audio book if I want to slow down. The only other thing is running with someone slower, which you already do.

I'd do it the other way round - rather than forcing yourself to slow down, which can feel unnatural, try to increase your distance first.
As you're only running short distances, your body is used to the speed it needs to run at for those distances. But if you go out tomorrow and don't stop til you've done 10 miles, your body will learn pretty quickly that it needs to slow down throughout. Yes, the first couple of times you do this it won't be pretty, as you'll be knackered after 8 miles or so and end up walking for a bit But if you bat through that you'll be able to find a slower pace you can sustain.

At the moment it sounds like you're running, or stopping, and not being curious with what the in-between looks like.

Thank you all for the advice - I’m not ignoring you, I’m sulking because I injured myself on a run yesterday morning (whilst trying to run slower - it makes my feet tangle up 😂🙄) so I’m sitting out the rest of the week. I’m going to put some of these suggestions to the test when I’ve stopped limping.