14/05/2026
From the Coach's Corner
Slow is your super power
It’s time to stop the cult of the thin, strong, lithe, fast, pretty, toned runner. Only a fraction of the runners who line up at a marathon start line look that way anyway, but frankly it’s all you ever see in running imagery. Perfect abs, perfect ponytail, a crop top, expensive shoes and a toothpaste commercial smile.
Those images are breathtakingly beautiful, but they are also a huge barrier to runners who might be bigger, slower, unfit, starting out or injured.
And the other enormous barrier for those starting out is the fear of being slow
The running community is in an incredibly inclusive, welcoming, friendly and empowering tribe. But it just doesn't feel that way to begin with. To outsiders, the price of admission is the perception of intimidation, embarrassment, fear and pain. And the biggest fear is often that of being too slow.
But here’s the thing. After a couple of years running myself (and steadfastly remaining chunky, flabby and slow) I can confidently say one thing. Slow is your superpower. Yes, dear newbie. Slow is an asset. It’s a prevention against injury, it’s a way of appreciating the day, it’s a state of mind, and it’s as valid as any other form of running and I wish with all my heart that it would stop being a barrier. Slow is amazing. And here’s why.
👉Slow prevents injury
It’s much harder to incur a muscle strain or a rolled ankle when you’re running slowly. And runners who are less injured have a longer ‘lifespan’ as an athlete, and more time to enjoy the benefits.
👉Slow creates strong
Slow running strengthens muscles in the legs, torso and arms. It creates endurance and power, and an environment which fosters one of the biggest skills in running – being comfortable being uncomfortable.
👉Slow means adaptation
Your slower pace creates a perfect environment for your tendons, ligaments, joints and bones to adapt to the repeated impacts that running inflicts. Whilst your respiratory and cardiovascular systems might adjust quickly to the demands of a fitness program, tendons and ligaments can take a lot longer and a slower pace will almost certainly mean they have more time to make the microscopic adjustments they need to support your new habit.
👉Slow creates efficiency and form
Having fewer injuries, more ‘conscious’ progress and a stronger frame means your body will develop a more efficient running form over time. Slow also trains the respiratory, cardio and muscular systems to work in tandem, with efficiency and strength that will support you over time. At a cellular level, slow improves oxygen use and better consumption of glycogen stores.
👉Slow is a masterful teacher
Slow teaches you patience, discipline and how to handle physical discomfort over longer periods. This is vital as you extend your longer runs or set your sites on bigger race distances; a key asset to any runner is the power over the mind and the ability to keep going when you really want to stop.
👉Slow gives you time to think
There are many blessings to be found at the back of the pack, including time to view the world with appreciation, time to mull over problems or chat to friends or practice mindfulness and meditation. When you are running at maximum effort it’s hard to think about anything apart from not dying, so slowing down is a gateway to the wonderful world of clarity, endorphins and joy that running brings.
👉Slow gives you life
Longer life span could potentially be added to this list, as well. In general, runners have an estimated 25 to 40 percent reduced risk of premature mortality.
👍👍👍Take the slow coach approach
Running slowly is just as valid as running fast. Whether you run a 3-minute kilometer or a 9-minute kilometer you still ran a kilometer. Let’s stop thinking running has to be a thing of speed. Let’s celebrate how slowly we can run. Let’s embrace how it gives us time to think, to breathe, to rehearse, to grieve or to appreciate. Let’s notice that it does wonders for our bodies, for our health, for our minds. Let’s not make finishing times or pace the mark of a runner.
Big runs can come in slow packages.
