Speaking from experience, when you go for a run and someone considerably olderâwho’s slow running and doesnât look like theyâve put much time into their fitnessâpasses you without appearing to make a significant effort, itâs a confronting moment. Running slowly is something I find embarrassing. I know I shouldnât feel that way, and I donât want to, but I do.
Talking about the power of slow runningâthe fashionable phrase is sexy paceâwith two people who really know about the sport, though, has totally changed the way I feel about my pace. Here, right now, Iâve decided to come out as a plodder.
The perils of slow running
The problem is twofold. First, running is done mainly in public spaces. Even the treadmill is like a small, raised stage in the gym and when running outdoors, youâre on display to the world. Second, unlike weights or soccer or rugby, pace is a very fair measure. Me, The Rock, Harry Kane, and that really old man who passed me the other day all have the same chance to move ourselves through space. That doesnât apply to a bench press or a free-kick, where size and talent make comparisons impossible.
BUDAPEST, HUNGARY – AUGUST 19: Elliot Giles of Team Great Britain at the World Athletics Championships in 2023.Christian Petersen/Getty Images
Elliot Giles is a middle-distance runner and two-time European medalist who has competed at the Olympics and World Championships. Talking to Giles, a man who is beyond question very fast, is profoundly calming. It turns out that most of the time, his training comprises slow running. He enjoys that enormously.
âPeople can be fixated on times, distances and all the rest of it, but there is a beauty in running slow,â he tells GQ, offering up a decent explanation of why it’s important to take the term sexy pace seriously. “I ran today and I was basically almost walking. Thereâs a place for slow running in an elite athleteâs training plan because slow running is where you build your foundations.â
Gilesâ training week splits about 80-20 in favor of slow runs. âThe 20 percent is so hard you have to do the 80 percent slow,â he says. Even as an international competitor, he is able to find the mindful pleasure in moving at a gentle pace. âThis morning I went for a run and I didnât even bother wearing a watch. Iâm in St. Moritz currently and itâs one of the most beautiful places Iâve ever been to. I just embraced what was happening around me. A slow run is my time to de-stress.â
Sexy pace improves your speed and endurance levels
Running slowly inevitably leads to running faster, which is why elite athletes spend so much time at a fraction of their maximum effort.