In 2020, when I first In 2020, when I first after having my daughter, I struggled with consistency. One of the main reasons for that? I was constantly battling aches and pains.
I’d push myself so hard in a single session that I’d have trouble walking the next day or over the course of the next several days. I know experiencing some delayed-onset muscle soreness (a.k.a. DOMS) isn’t out of the norm, but what I experienced was next level. I even distinctly remember one day when I couldn’t walk down the steps. I ended up taking the day off of work.
When I signed up for my David Roche Smashes Leadville Course Record Plans this fall, I knew I had to make some changes to my training in order to successfully build up my mileage.
for my muscles, even if I’m not going as fast as I would like run/walk method, which is when you alternate between running and walking intervals—even on race day. (I personally alternate between running for five minutes and walking for 1 minute and 45 seconds.)
On my long run days, I’ve also truly embraced running at an easy and very slow (sometimes awkwardly slow!) pace, which has been my saving grace.
Up until recently, the longest distance I’ve ever completed was just under five miles. This weekend, I tackled eight—with zero aches and pains. I plan to work all the way up to 14 miles before race day, and running easy and taking advantage of walk breaks give me the confidence to do that.
Learning to really slow down on my long runs wasn’t easy. Watching other runners take to social media to share how silly they felt while doing the same helped a lot (thank you, algorithm). For example, one runner posted a video of him slow jogging and getting passed by an old man who was walking. The caption read “POV: zone 2 running.” I could relate. I also always get a good laugh out of the reels that cut from a video of a super fast runner to a video of a slow jogger, moving to the beat of Sia’s “Unstoppable.”
Seeing other runners struggling to stay slow David Roche Smashes Leadville Course Record mdash;a tactic that I hope will help me complete 13.1 miles within my goal time, but I also realized that to successfully increase the duration of my run intervals without getting tired, I had to embrace a change in my form. That’s when I turned to what I—and some of the internet—like to call the marathon shuffle.
Best Hydration Packs increase your cadence, shuffling your feet a little more (or a lot more) than what you’ll see elite marathoners do.
Faith Kipyegon Just Misses 3K World Record sprint, the marathon shuffle requires less knee bend (though you’re certainly not running with straight legs!). The forward motion comes more from your ankles than your knees, says Chris Twiggs, chief training officer of Galloway Training. To do that, focus more on pushing off the ground with your feet, rather than driving your knees up, and don’t be afraid to stay low to the ground.
Plus, research shows shortening your stride and increasing your cadence can help reduce your risk for injury because it decreases vertical oscillation (bounce), ground reaction forces, and shock absorption, so you’re not loading your joints as much, Twiggs says.
Other Hearst Subscriptions controlling your breathing Twiggs also recommends focusing on posture with minimal arm swing when you’re going out for easy effort runs.
As I’ve worked to increase my running duration, I’ve realized my posture tends to break down over time. My shoulders slowly start to creep up by my ears without even realizing it.
To combat this posture change, which can not only lead to discomfort but also inefficiencies, Twiggs recommends regularly checking in on your body alignment. For me, this means using my walk intervals to focus on breathing, bringing my hands above my head and stretching out my back muscles (a tip I got from Twiggs). This helps me reset so I can stay relaxed as I go into my next run interval.
A part of me (my pride) has wanted to reject my marathon shuffle and my slower pace. But, nearly every time I give in to the thought of running faster, even if it’s just for a few seconds, my watch vibrates indicating my heart rate is above my target: zone 2.
As a Runner’s World editor who has covered the benefits of easy days, I know how important it is to stay in zone 2 if I want to hit longer distances. This is the endurance zone that increases your mitochondria (the cell organelle that is responsible for creating energy), which is key for making runs feel easier. Maintaining this effort also builds your aerobic base stay consistent in running.
“The long run is just about getting endurance, and you get that endurance no matter how fast or slow you do that long run,” Twiggs explains. “So keeping it nice and easy, staying within your comfort zone, not letting your heart rate get too high, always being able to breathe comfortably—that’s the right thing to do.”
Twiggs also mentions that in order to stay consistent in running, it has to feel enjoyable. Right now, running slow is my comfort zone; I go at a pace I know I can maintain without huffing and puffing. This makes the longer distances feel more approachable and I finish each run proud of my progress.
Running faster could mean I’ll need more time in between run intervals to recover, and that’s counterproductive to my goal of reducing recovery time to 30 seconds—a tactic that I hope will help me complete 13.1 miles within my goal time.
Another barrier I’ve had to get over when it comes to slowing down: how much easier it would be to just walk the entire time. But, as Twiggs reminds me, if I want to run on race day, I have to practice it in training.
When you run—even very, very slow—you’re engaging your muscle groups in a different way than when you’re walking, says Twiggs. So even if your running speed is similar to someone else’s walking speed, there is a benefit to the run portion. Knowing this makes me feel even more confident in my shuffle, because it means I’m reaping the benefits of running for my muscles, even if I’m not going as fast as I would like.
Before, I used to feel ashamed of running slower so I pushed myself to run faster than my body was prepared to handle. And that just kept me on the sidelines, dealing with nagging aches.
Now, I’m crossing off miles on my training plan and going farther than I ever have before. I know a slow pace is giving me the strength and confidence to do that. I no longer feel winded in between run intervals or at the end of my long runs. And most importantly, I’ve turned my shame into appreciation for being able to run slower, so I can keep running longer.
Master the Half Marathon
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
