I've been running for years, but I'll admit I'm a creature of habit. Same routes, same effort, same pace. While that's always worked for me, I've become a bit too comfortable with my running routine recently. I've completed a handful of half marathons, and, while I cross the finish line every time, my pace has barely shifted. With another race on the horizon - and a PB feeling long overdue - I decided it was time to actually do something about it.
That's when I came across an idea that almost felt counterintuitive at first: to run faster, I needed to slow down. The approach, known as 'Zone 2' running, focuses on keeping your effort low to build your aerobic base.
Research suggests slowing down can improve endurance, increase efficiency and help you sustain faster paces over time, including findings from this 2019 study examining low-intensity endurance training and adaptation. It's also how many endurance athletes train, with a further study, published in Scand J Med Sci Sports, showing the majority of their running is done at lower intensities.
With this in mind, I decided to put it to the test and try running slower to get faster. I committed to consciously slowing down my running pace over the course of two weeks to see if it made any difference, tracking performance, energy levels, and recovery.
The result? You'll have to read on to find out. And while you're here, don't miss our guides to running advice for beginners, how to improve running stamina, how to run for longer, and mindful running.
I Always Ran Hard To Get Faster – So I Tried The Opposite For Two Weeks. Here's What Happened
What is Zone 2 running - and can it really make you faster?
Zone 2 running essentially involves running at a pace where you can hold a full conversation comfortably - a level of cardio activity typically around 60-70% of your max heart rate.
So, what's actually happening inside your body at this pace? "It’s an effort where your body is working steadily, but not struggling," explains Lillie Bleasdale, founder and head coach of online run coach company PASSA. "It might feel slower than you’re used to, but it’s what helps make everything else feel easier over time."
The science backs this up. Personal trainer and running coach, Sarah Campus, explains that at this intensity, your heart rate sits at a level where fat becomes a major fuel source rather than relying heavily on glycogen. "Inside the muscles, mitochondria become more active and over time increase in number, capillaries expand to deliver more oxygen, and enzymes that support endurance improve," she outlines.
"The result is a system that can sustain effort for longer with less fatigue, allowing you to run further."
In other words, do less but better, so ultimately you can do more.
What are the benefits of running slower to get faster?
Before I begin any experiment, I like to do my research and understand what benefits I might realistically expect to see. And after speaking to running experts, I was feeling optimistic that running slower to get faster could be the key.
1. It builds your endurance base
Think of your aerobic base as the foundation on which everything else is built. Running at a slower intensity gives your body space to adapt and actually get fitter from the training you're putting in, rather than constantly playing catch-up.
"Slowing down allows your body to handle more consistent training without constantly feeling fatigued," explains Lillie. "It’s a case of doing less, but better, so you can ultimately do more in the long term."
2. It reduces risk of injury
When every run is a hard one, the cumulative strain on your joints, tendons and nervous system adds up.
"You can accumulate more training volume with much less strain on your joints, tendons and nervous system, which in turn lowers injury risk," says Sarah. As someone who's had to take time off from running due to injury (anyone familiar with runner's knee will get it), this really resonates with me.
3. Your easy pace naturally gets faster
This is the payoff that makes the whole thing worthwhile, and the reason I wanted to give it a go in the first place. As your aerobic base strengthens, what once felt challenging starts to feel comfortable.
"Over time, this larger and stronger aerobic base allows you to run faster at the same heart rate, so your easy pace naturally becomes quicker, and your ability to handle harder sessions improves," says Sarah.
4. Your recovery improves
'Within a few weeks, most runners start to notice things feeling easier," says Lillie. "Small wins like recovering quicker between runs, feeling less sore, or naturally picking up the pace without trying are all signs it's working. It’s a gradual shift - but one that really lasts.
My review of running slower everyday for two weeks
Week 1
I'll be honest, the first week of the experiment didn't go as smoothly as I anticipated. I assumed slowing down would be the easy part, but I quickly realised that wasn't the case. Every instinct I had as a runner was telling me to push harder, and keeping my pace deliberately low felt genuinely uncomfortable. I also found myself constantly checking my pace and heart rate on my watch, which I think only made things tougher.
Turning to the experts for advice on how to slow down, Lillie told me to stop checking my pace as often. "Try turning off the lap function on your watch," she told me. "Focus on how the run feels rather than what your watch says."
By my third run, I felt like I had a breakthrough moment. I turned off my Strava voice notifications, and it made more of a difference than I expected. Without the constant pace update in my ear, I stopped chasing numbers and actually started listening to my body instead.
My smartest moment of the week came when I brought my five-year-old along for a run. If there's ever a guaranteed way to slow you down, it's running alongside a small child. What I perhaps didn't expect was just how much I'd enjoy it - no pressure, purely movement and fun.
Hills proved to be my biggest test, which doesn't help, as I live in a very hilly area. My instinct has always been to push harder on an incline, so forcing myself to slow down was challenging to say the least.
By the end of the first week, the biggest shift wasn't physical, but mental. I've always been competitive with myself when it comes to running, and seeing my usual pace drop would normally really frustrate me. But detaching from speed and focusing on effort instead felt like a reset I didn't know I needed.
Week 2
By the second week, I started to find more of a rhythm. My runs felt more controlled, and I found it easier to stick to a slower pace without constantly second-guessing myself.
It wasn't until I headed out on a longer run, though, that I noticed a real difference in terms of energy and recovery. Usually, on a 12km run, I hit a wall towards the end, and I struggle to keep my pace consistent. Running slower meant I didn't hit that wall - I finished the same distance feeling like I still had something left in the tank.
Not only that, my energy levels throughout the day improved too. Long runs can really take it out of me, but I found myself returning from runs genuinely feeling good and alert rather than depleted. It's a simple shift, but when you're training alongside a busy schedule, it matters more than you might think.
Lillie's advice about running with friends also stuck with me. I joined a friend for a run mid-week, and it was a good chance to test being able to hold a conversation naturally to keep my pace in check. It's a simple hack, but an effective one.
By the end of the two weeks, I wasn't breaking any speed records, but I'd definitely started to notice the benefits of running at a Zone 2 pace. It's clearly something I'd need to stick with to see the long-term effects, but I'm convinced enough to keep it in my routine.
Turns out slowing down might just be the smartest way to speed up.
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One of the easiest ways to track your heart rate when you're trying to keep it in Zone 2 is by wearing a fitness tracker. I use my Apple watch to keep track of mine - it's an easy, reliable way to stay within the right intensity.
Is there a common misconception about slow running?
A common misconception is that slow running is wasted effort or only for beginners, says running coach and personal trainer Sarah Campus. "When actually in reality, even elite athletes spend much of their training at low intensity because it builds the foundation that supports speed."
Another misunderstanding is that Zone 2 should feel challenging. "But when done properly, it often feels comfortable, which is exactly why it works," Sarah adds.
