Do You Think You Run Slow? Why Being "Slow" Doesn't Matter

Does it really matter if you're a "slow runner"? Why your pace is simply a state of mind and how letting that fear go could be just what you need! DoYouThinkYouRunSlow?WhyBeing“Slow”Doesn’tMatter CoachJeff WhenIfirststartedworkingwithage-groupandrecreationalrunnersin2006,oneofthebiggestsurprisestomewastheamountofnegativethinkingandlackofself-confidencemanyrunnersexhibited. Almosteveryrunnerthatjoinedthegroupintroducedthemselvestomebystating,“I’mprobablytheslowestpersonyou’veevercoached”or“youprobablydon’tworkwithrunnersasslowasIam.” Itdidn’tmatterwhattheirpersonalbestsactuallywere,almostallconversationsstartedinasimilarmanner. Unfortunately,I’vefoundthatnotmuchhaschangedinthelastsevenyears.Manyrunners,bothnewandexperienced,hesitatetoparticipateinourourtrainingcommunity.Whenaskedwhy,mostrespondthattheyareembarrassedbyhowslowtheyare. I’mheretotellyouthatyou’renotslowandthatthisnegative,self-deprecatingthinkingisonlyholdingyoubackfromyourtruepotential! I’lladmit,thisarticlewon’tbeasgroundedinscientificresearchandspecifichow-toadviceasmyusualpieces.However,shiftingyourmindsetabouthowyouperceiveyourselfismoreimportantthananyworkoutortrainingrunyoucouldeverdo. Thepowerofpositivethinking Fromapurelyperformanceperspective,thinkingnegativelycaninhibityoufromachievingyourpotential.Whilethinkingyou’reslowmayseemharmless,everytimeyouprefaceastatementwiththephrase:“IknowIamslow,but…”youconditionyourmindtobelievethatyoucanneverbefast. Countlessresearchstudiesinsportspsychologyhaveproventhepowerofpositivethinkingandself-talk.Athleteswhogointoaworkoutorracewithpositivethoughtsperformsignificantlybetterandmoreconsistentlythanthosewhoapproachworkoutsandraceswithanegativeattitude. Reframingyourbeliefinyourselfstartsbeforeaworkoutorrace.Ifyou’renegativeandlackself-confidencethroughoutyourtraining,noamountofpre-raceself-talkandmentalpreparationisgoingtoundoweeksormonthsofself-deprecation.Positivethinkingstartswithhowyouframeeveryaspectofyourrunning. Iunderstandthatit’shardtochangeyourperceptionofyourrunningability,sohereissomehelpfuladvice: Runningisthesamenomatterhowfastorslowyouare Here’sasecretaboutrunning.ThefeelingyougetafteranewPR,thesatisfactionfromatoughworkoutwelldone,andthedisappointmentfromabadperformanceallfeelthesamenomatterhowfastyouare.That’sthebeautyofoursport. Thereisnodifferencebetweentherunnerwhobreaks30minutesforthe5kforthefirsttimeandtheonethatbreaks16minutes.Bothworkedhard,sacrificedtoachievetheirgoal,andexperiencedthesamechallenges. Thatmeansallrunnerscanrelatetoeachother,nomattertheirspeed. I’verununder29minutesfor10k.Istillgetnervousaboutfinishinglast(infact,Ihavethedistinguishedaccomplishmentoffinishingsecond-to-lastattwoconsecutiveUSchampionships),there’sstilllotsIdon’tknowabouttraining,andIhavehadmorethanmyfairshareofbadworkouts,injuries,andpoorraces. Therefore,there’snoneedtoprefaceanyofyourquestionsorthoughtsaboutrunningwith“Iamslow.”I’mfastandIfacethesamechallengesandfears.Allrunnersdo. There’salwayssomeonefaster Unlessyou’reKenessiaBekele,MoFarah,orGalenRupp,chancesarethereisalwaysgoingtobesomeonefasterthanyou.Fastisrelative. Igetit.Yourun12or15minutespermileandareembarrassedtocallyourselfarunnerbecauselotsofpeoplearefaster.Here’sasecret:“fast”runnersfeelthesameway. InarecentconversationwithformerprofessionalrunnerRyanWarrenburg,hediscussedhowhe’shesitanttocallhimselfan“elite”runner.Ryanhasrun13:43for5k–I’dcallthatfastandworthyofelitestatus.Doyouknowwherehistimerankshimintheworld?Idon’tbecauseit’swayoutsidethetop500(sorryRyan). What’swrongwithbeing“slow” Ok,soIcan’tconvinceyouthatbeing“slow”isallaframeofreference.SoI’llaskyou,whydoesbeingslowevenmatter? RunnersareperhapsthemostwelcomingandfriendlygroupofathletesI’veevermet.NorunnerIknowhasaproblemslowingdowntorunwithafriend.Thinkaboutit.Wouldyouenjoyarunwithafriend,evenifyouhadtoslowdownconsiderablyforthemtokeepup?Ibetyouwould,andyourrunninggroupfeelsthesame. Second,regardlessofyourpace,you’redoingbetterthanalmost80percentofAmericans.InastudyconductedbytheCDC,researchersfoundthatlessthan20percentofAmericansgettherecommendedlevelsofexercise,andmorethanaquarterofU.S.adultsdonotdevoteanytimetophysicalactivity. Ihopeyoucanlookatsomeofthesestatsandinsightsfromrunnerswhoare“fast”andrealizespeedismerelyastateofmind.Onceyoucanreframeyourthoughtsonyourspeedandpotential,youopenyourselfupforgreatthingstohappenwithyourtrainingandracing. Thenexttimeyouwanttojoinarunningclub,askaquestiontoafellowrunner,orwanttosignupforaracebutgetnervousabout“beingslow,”askyourself:“Doesitreallymatter?” WhoWeAre Yourteamofexpertcoachesandfellowrunnersdedicatedtohelpingyoutrainsmarter,stayhealthyandrunfaster. Weloverunningandwanttospreadourexpertiseandpassiontoinspire,motivate,andhelpyouachieveyourrunninggoals. RUNFASTERNOW GETFREETICKET References IoriginallywrotethisarticleforCompetitor.comandtheoriginalcanbefoundhere SomeOtherPostsYouMayLike... WhyFatigueisaNecessaryPartofTrainingandHowtoManageIt Trainingisliketryingtowalkatightrope.Youneedtobalanceputtingingruelingworkoutsandmileagewiththeabilitytoletyour ReadMore» FindingYourOptimalMileageandNumberofDaysperWeektoRun Unfortunately,asmuchaswewishthiswasn’ttrue,somequestionsdon’thavesimpleanswers.Thebestanswertomosttraining-relatedquestionsis,“itdepends”. ReadMore» HowtoUltilizetheRunWalkMethodforSmarterTraining Thereisoftenastigmaattachedtothe runwalkmethodforbeginners,alsoknownasthegallowaymethod,whichnewrunnersuseintheirtraining. ReadMore» 24Responses veryenjoyableread.thanksforthethoughtfulpositivity! Reply Ilovethisarticle.Itwouldbeinterestingtoaddinsomeperspectivesfrommoreelites.IhadtheopportunitytomeetAmyRudolph–atZAP–andIaskedherhowthelastmileofa5Kfelt.Ibelievedthatelitesweresowelltrainedandsophysicallystrongthattheyjustpoweredthrough.Sheassuredmethatshewantedtodieatthatpoint,justlikeeveryoneelse. Reply Onemorethought–awiseultramarathonfriendoncetoldme,DeadF’ingLastisbetterthanDidNotStartorDidNotFinish. Reply Ialwaysrefertomyselfasa“pretend”runner!IhadafriendsharethisarticlewithmetodayasImentallyprepareformyfirst5kSaturdayandIcouldn’thaveaskedforabetterone!IammorereadynowthanIeverthoughtpossibleandknowthatnomatterwhereIfinishthepointisthatIfinish!!! Reply IalwaysthikofhowslowIrunandquestionamIreallyarunner. ItookI’llinfebuaryandhaven’tbeenabletorunaswellasbefore. Ialsohavenottakeninvitationstorunin5isbecauseIseemyself Asslow.It’sgreattoreadarticleslikethistomotivatemeandhelp MefeelI’mokrunningatmypace.Thankyouforpostingthisarticle! Reply Doyouthink5minutesonakmisslowIamcurrentlyrunning8km38;19justunder5minutesonnkm? Reply Tobias, I’mprettysureyouknowtheanswertothatquestioninthecontextofthisarticle. Reply PerfecttimingrightbeforetheKalamazooMarathon,thankyou🙂 Reply Iranmyfirstmarathonalittleoverafewweeksago.Iwasverydisappointedwithmytimeandeverytimesomeoneaskedmehowitwent,itsoundedalmostlikeIwasapologizing.IhadthefeelingthatIwasn’tarealmarathonfinisher,becauseIdidnotrunthetimeIwanted(whichwas4:29:20).Fastbeingrelativeisexactlyright,though.Therewerefasterrunners,buttherewerealsoslowerrunners,butweallfinishedit!I,too,needtostopdisqualifyingmyachievements! Reply MymindsetispositiveandIhaveovertimeimprovedtobeabetterrunner.Iactuallyfeelthatpositivethinkingmakesmyfeetlighterduringaraceorhardworkouts. WhenIworkoutIalwaysraisemyhandtogreetfellowrunners,becausethatsthekindofplaceIwanttolivein. Reply Wow…Iamsoguiltyofthis!!ReallychangedhowIthinkaboutmyself…thankusomuch!! Reply IthinkIneedmorepeptalk.Itdoesn’treallybothermetobeslowortofinishlastinsmallerraces.Inlargeracestherearealwayssevralfolksslower.But,(1)Ihatetooverstatemyaccomplishmentsand(2)IkeeprunningintoeventsthathavetimelimitsthatIcan’tachieve. Thepositivefactorsthatkeepmegoingaretheobviousbenefitsfromrunning–bloodpressure,weight,etc.Andyes,Idoenjoythefeelingwhen“realrunners”seemtotakemeseriously. Reply IthinkweallliveIthisstate.Oureyesonlyseetherunnersaheadofus,notthosebehindus.Ihurtmykneeinmyfirst1/2andhadtogiveallIhadtofinishit.Finishedlastinmyagegroup(25-29).Ifeltshameinsteadofjoyforfinishingmyfirst1/2.7yearslaterIpickeduprunningagainandbeatthattimeby1/2hr.firstmarathonIcrampedoutat18andfinished45minbehindmygoaltime.Imoanedandcomplainedtomywife,whoremindedmeIfinishedamarathonwitheveryexcusetoquit.Istillfeeltheneedtojustifymymarathon,wheninrealitynooneelsecaresasmuchasIdo.MysecondiscomingupnextmonthusingaplanofJeff’sonRunkeeper,andIfeelconfidentofsettingasignificantPR,butreally,nomatterwhatIknowwhatIhaveputonthealteroftherunninggods,andmyworkismoreimportantthanmytime.OnabadrundayIthinkofanarticleIreadoncethattalkedaboutaguy’sfirstfivemiler,theanguishandjoyattheend.Hestated“howmanypeoplehaveeverevenranfivemiles?”It’strue,justrunningisthegreatacomplishment. Reply Thankyousomuchforthis!ItooalwayssayI’mnotarealrunner.AndIreallyamslow.Istillrun/walkandsomepeoplewalkfasterthanI“run”.ButI’mimproving–froma16:30milepacetonowa14-somethingpace,runningmoreandwalkinglessandless,andI’veincreasedmydistanceonanygivenpracticefrom2.5milesandfeelinglikeIwanttodiedoingit,to4-5milesandlikingit.I’mproudofmyselfandthefactthatwhenIhit2mileslastnight,inagrosshumideveningwitht-stormslooming,Ididn’tturnaroundandgohome,becauseIdidn’twantto.Ijustkeptgoingandattheenditwas4.5miles!AndwhileIneverfinishedlastbefore,lastweekendIdida5K(thedayaftercominghomefromNigeriawithvariousskinandintestinalinfections)onaveryhillychallengingcourseandeventhoughIgotaPBonit,IfinishedDEADLAST.Withmyveryownmotorcade.Iwassoembarrassed,butatthesametimethenumberofrunnerswhowaitedformeandcheeredmeattheveryendandcongratulatedmemademecry.Intryingtobephilosophicalaboutit…someonehastobelast.Itmightaswellbeme.Likeothershavesaid,atleastIwasoutthere.Honestlyitdoesn’tgetmeoverthehumpofhumiliationforfinishinglast,butIwon’talwaysbelast.AndevenifIam,well,itdidn’tkillmetobelast,Isurvivedfinishinglastbefore,Iwillsurviveitagain. Reply Ihaveneverhadaproblemwithbeinga“slow”runner.Idoabouta12m/mslowrunanda11m/mregularrun.IdowanttosaythattherunningcommunityisthemostacceptingbunchofpeopleIhaveeverhadtheprivilegeofbeingapartof! Reply Thankyouforthisarticle.IAMARUNNER.Ihavecompleted2halfmarathonssinceMarch2013andmany5K,8,10Kand10milersinbetween.Myspeedaverages12:30to13.30dependingontherace.MytimeshaveimprovedsinceIbegantwoyearsago.IdogetfrustratedwhenIdon’tmeetmyownsetgoals.Ihaveneverbeenlastinarace,alwaysfinishedandhavePR’dseveraltimes.ThegroupsIrunwitharemuchfasterandveryaccommodating.Iam65…IAMARUNNER!! Reply Ialwayswonderwheretheygetthesestatisticsfrom;I’veneverdoneasurvey..lol..Justalittlesidenote… Reply IdidthePleasantonDoubleroadRaceinDecember.NoteIsaid“did”,becauseonmostoftheraceIdidracewalking–onlyabout10%oftheracewasIabletofitinafewyardsofrunning.Thecoursewassoflat,therewasnoplacewhereIcouldutilizegravitytohelpmegetintoarun.SohowdidIdo?WelloverallIcameinsecondtothelast.ThatisahumblingresultunitIlookatwhatIachieved: Icameinsecondinmyagegroup(W70+).Thegalthatbeatmewasamere72years.Sheisfast–cameinsecondoverallinagegradedresults.Itakemyhatofftoher. Igotanawardforbeingtheoldestfinisher!Atage85I’mstillgoingstrong,evenifnotfast. Idowishtherewouldbemorearticlesfromprofessionaltrainersfocusedonusturtles,whetheritisduetophysicallimitationsorage. Reply Totallyagreewithyou.Ihadsimilarthoughtsonthissamesubjectawhileback…we’reobviouslybothright!http://the5krunner.com/2011/08/24/5k-running-what-if-i-come-last-should-i-enter/ Reply mywifeandIjustfinishedahalf-ironmaninkeywestafewweeksago.whenpeopleaskedourtimes,weapologeticallysaid“justundereighthours”.afriendofourswhoisanIronmanwinnerfinallycorneredusandcongratulateduswholeheartedlyforfinishingunderourgoaltime(andcutofftime!)andformeplacingthirdinthe65-70yragegroup(pstheywereonlythreeofusintheagegroup).Whatwaswonderfulwastherunnersallencouragingeachotherduringtherace,andthefullironcompetitorscheeringthehalf-irononesonduringtherace…”tofinishistowin”thevolunteersandthedirectorsoftheBoneislandTritreatedallofuswiththeultimaterespectjustforbeingthere….itistrue….whetheryouarerunninganironmanorthelocal5k,youaresofaraheadofallthosecouchpotatoes,youwillneverfinishlast!Rollon!! Reply ThismakesmefeellikeI’mrunningwiththewrongpeople…theyleavemebehindwhenI’mnotkeepingupwiththemandtellmeIshouldjuststopbecauseofmypace.IjuststartedrunninginJanuaryandcan’tkeepupverywell,butliketorunwithsomeoneoccasionally(onceeveryweekortwo)insteadofbymyselfeveryday. Reply Thisarticlemademefeelsomuchbetter!Ilostalotofmyspeedaftersomehealthissuesandhavebeenbeatingmyselfupaboutitforthelastyear.I’mdefinitelygoingtofocusmoreonenjoyingtherunratherthanfrettingovermyspeed.Thankyouforthisthoughtfulinsight! Reply GladtohearthatAngie!Thatiswhatwelovetohear!Justfocusoneffort,andthepacewillcomeasyouprogress.Youaremorelikelytogetthereifyouarerelaxedandenjoyingit🙂 Reply Iwasorstillamnotaverygoodrunner,butreadingthismademeseethatIhaveneverrantobethefastestitwasnevergoingtohappen.Irantobepartofsomething,tobelong,toseefriends,andknowthataftertheracewasoverwewouldstillbefriends.IlostrunningforalongtimewhenIjoinedtheAirForce,butIamstartingtogetbackintoitandamstartingtogetmycenterback.IstillthinkIamslow,howeverthatiswhatispushingmeeverytimeIgoouttorun.Taking5to10secondsoffmy30minute5KtimeinwhatIcall“Running2.0”isjustasexcitingtomenowaswhenIwasrunninga10Kin32:57whenIwasinmy20’s.IwillnevergetbacktowhereIwasbackthenbutIaminmymid50’snowandamstartingtoenjoygettingoutthereandrunningjustforthesakeofrunning. 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