How do you run slower?

weeblex

On the treadmill, if I set the speed to 6mph I get a good rhythm but am out of breath quickly. If I set it to 5mph I can go for 20 or so minutes.

When I'm out on the track though the natural rhythm puts me a 6mph based on time/distance and I'm done in about 2-3 minutes, I try to slow down but I can't get into a rhythm.

Is there any good tricks to training yourself to be running slow or should I just keep at the 6mph pace until my body catches up?

BrianSharpe

No, if you find yourself getting out of breath you're going too fast. It's the longer, slower runs that build fitness and endurance. (As you progress don't be surprised to realize one day that 6mph becomes your "easy run" pace but that doesn't happen overnight)

There are a couple of ways to slow down (and it's not easy at first) One way is just by using your breathing rate - try for 4 steps breathing in and 4 out. Your breathing should be deep and relaxed - if you can't do this slow down until your breathing slows down too.

The alternative is technology - get yourself a GPS watch / heart rate monitor that gives you feedback about your speed.

It takes practice but if you persevere it'll come.

timboom1

Running slow is hard. To get yourself comfortable with a slower pace, try running comfortable at your 6 mph pace except after 1 minute when you are starting to feel it a little, try slowing down by taking smaller steps and/or reducing your turnover. Just like anything else, you need to teach yourself to run slow by practice, over time it becomes easier. Be sure to watch your form, keep your feet underneath you and try not to start bouncing on your toes when you go slow.

secretlobster

Decrease the number of steps you take. Do you run with music? Find a song with a lower BPM to help you keep a steadier, slower pace I agree that running slower is GREAT because you get to pay more attention to your form and technique.

Jersey_Devil

i run slower on steeper inclines

yo_andi

Modulating your breathing should help. Try counting off four or 5 steps for each breath in and out.

WendyTerry420

Shorter strides mostly. It is *so hard* for me outside because I fall into my old patterns. I used to run when I was young and could run for a long time before getting winded.

I also agree with the right music. I tend to listen to metal. It works fine for me when I am running in place inside, but once I get outside, I want to stretch my legs and get winded too fast.

You might even try a counting method if you can't find the right music. Keep at it, and good luck!

CarsonRuns

i run slower on steeper inclines

True, but this defeats the purpose of running slower.

chervil6

i just keep running and walking ... if your out of breath walk for 90 seconds then run for 60 seconds .... keep this up till you can run easily , over the weeks .... make the runs longer before walking .... easy n steady thats my motto