Slow Running: Terminology, Benefits, and How to Integrate It into Your Training

What is slow running called?

Slow running is primarily known as easy running, conversational pace, or Zone 2 training, representing a low-intensity effort that is foundational for building aerobic fitness and endurance.

What is Slow Running Called? Common Terminology

While the concept of running at a relaxed pace is universal, several terms are commonly used within the exercise science and running communities to describe slow running. These terms often emphasize different aspects of the effort or its purpose:

• Easy Running: This is perhaps the most straightforward and widely used term. It denotes a pace that feels genuinely comfortable and sustainable, requiring minimal effort.
• Conversational Pace: This term highlights the "talk test" as a primary indicator of effort. At a conversational pace, you should be able to carry on a full conversation without gasping for breath or feeling unduly winded.
• Zone 2 Training: Derived from heart rate training zones, Zone 2 typically corresponds to 60-70% of your maximum heart rate (MHR). This zone is specifically targeted for enhancing aerobic capacity and fat oxidation.
• Aerobic Running: This term emphasizes the physiological energy system primarily engaged. In slow running, your body predominantly uses its aerobic system, relying on oxygen to convert fat and carbohydrates into energy.
• Long Slow Distance (LSD): Historically, this term was popular, particularly among marathoners, referring to extended runs performed at a slow, steady pace to build endurance. While still used, "easy running" or "Zone 2" often provide more precise descriptions of the effort rather than just the duration.

Defining the Effort: What "Slow" Really Means

The "slow" in slow running is not about an absolute pace (e.g., 10 minutes per mile) but rather a relative effort level. What's "slow" for one runner might be a hard effort for another. The key indicators of a truly slow or easy pace include:

• Perceived Exertion (RPE): On a scale of 1 to 10 (where 1 is resting and 10 is maximal effort), slow running should feel like a 3 or 4. You should feel comfortable, like you could maintain the pace for a very long time.
• The Talk Test: As mentioned, this is a highly practical and effective measure. You should be able to speak in full sentences without significant pauses or gasping. If you can sing a song, you're likely in the easy zone.
• Heart Rate: For most individuals, this corresponds to Zone 2, roughly 60-70% of your maximum heart rate. This range signifies that your body is efficiently using oxygen and primarily burning fat for fuel.
• Breathing: Your breathing should be relaxed, rhythmic, and relatively light. You should not be audibly huffing or puffing. Many runners can comfortably breathe through their nose during easy runs.

The Physiological Imperative: Why Slow Running is Crucial

While it might seem counterintuitive to run slow to get faster, the benefits of incorporating ample slow running into your training are profound and scientifically supported:

• Enhanced Aerobic Base: Slow running is the most effective way to build your aerobic engine. It improves your body's ability to deliver and utilize oxygen, which is fundamental for endurance.
• Mitochondrial Biogenesis: Easy runs stimulate the growth and efficiency of mitochondria, the "powerhouses" within your muscle cells responsible for producing energy aerobically. More and better mitochondria mean more efficient energy production.
• Improved Fat Oxidation: By training at a lower intensity, your body learns to become more efficient at burning fat for fuel. This spares your limited glycogen (carbohydrate) stores, allowing you to sustain effort for longer periods without "hitting the wall."
• Capillarization: Slow running promotes the growth of new capillaries, tiny blood vessels that deliver oxygen and nutrients to your muscles and remove waste products. This improves overall muscle efficiency.
• Reduced Injury Risk: Lower intensity means less impact stress on your joints, muscles, and connective tissues. This allows for greater training volume with a reduced risk of overuse injuries.
• Faster Recovery: Easy runs are low-stress on the body, making them ideal for active recovery. They help flush metabolic byproducts, deliver fresh oxygen to tired muscles, and promote healing after harder efforts.
• Mental Resilience and Enjoyment: Slow running can be meditative, reducing stress and fostering a deeper appreciation for the act of running itself. It builds consistency and enjoyment without the pressure of speed.

How to Identify Your Slow Running Pace

Determining your personal slow running pace is crucial for maximizing its benefits. Here are the most common and effective methods:

• The Talk Test: This is the simplest and often most reliable method. If you can easily hold a conversation, you're likely in the right zone. If you're struggling to speak more than a few words, you're going too fast.
• Heart Rate Monitor (HRM):
  • Estimate Max Heart Rate (MHR): A common, though rough, estimate is 220 minus your age.
  • Calculate Zone 2: Multiply your MHR by 0.60 and 0.70 to find your Zone 2 range. For example, if your MHR is 180 bpm, your Zone 2 is 108-126 bpm.
  • Advanced Methods: For greater accuracy, consider a lab-based VO2 max test or a field test to determine your lactate threshold heart rate, which allows for more precise zone setting.
• Perceived Exertion Scale (RPE): Continuously check in with how you feel. Aim for an RPE of 3-4 out of 10.
• Breathing Cadence: If you can comfortably breathe exclusively through your nose during your run, you are almost certainly in your aerobic zone.

Integrating Slow Running into Your Training Plan

For most endurance athletes, slow running should constitute the vast majority of their weekly mileage. A common guideline is that 70-80% of your total running volume should be at an easy, conversational pace. The remaining 20-30% can be dedicated to higher-intensity work like tempo runs, interval training, and speed work.

• Foundation: Easy runs build the aerobic base that supports all other types of training. Without a strong aerobic foundation, higher-intensity workouts become less effective and carry a higher injury risk.
• Recovery: Incorporate easy runs on days following hard workouts to aid recovery and maintain consistency.
• Long Runs: Your weekly long run should almost always be performed at an easy, conversational pace. The goal is time on your feet and building endurance, not speed.

Common Pitfalls and Misconceptions

Despite its importance, many runners fall into common traps regarding slow running:

• The "Gray Zone" Trap: This is perhaps the most significant error. Runners often run their easy runs too fast – not fast enough to elicit significant speed adaptations, but too fast to allow for proper recovery and optimal aerobic development. This "moderately hard" effort accumulates fatigue without providing the intended benefits.
• Pace Obsession: Focusing too much on the number on your GPS watch during easy runs. Remember, effort is paramount, not pace. Your easy pace will naturally fluctuate based on factors like fatigue, weather, and terrain.
• Believing "Slower is Weaker": Some runners perceive slow running as a sign of weakness or a waste of time. In reality, it's a highly strategic and essential component of smart training that makes you a stronger, more resilient athlete.
• Ignoring Body Cues: Over-reliance on technology (HRM, GPS) without listening to how your body feels can lead to running too hard on easy days. The talk test and RPE are invaluable for real-time adjustments.

Conclusion: The Cornerstone of Endurance

Slow running, whether you call it easy running, conversational pace, or Zone 2 training, is not merely a warm-up or a casual jog; it is the fundamental pillar upon which all endurance performance is built. By prioritizing these low-intensity efforts, you systematically enhance your body's ability to utilize oxygen, burn fat, and recover efficiently, ultimately making you a more resilient, less injury-prone, and faster runner in the long term. Embrace the slow to truly unlock your speed.