Please don’t undervalue slow paces. If you’re a slow runner, it may hurt to hear how fast some people run. A personal pet peeve of mine is when people try to normalize slow running and they start talking like a 12:00 – 14:00 minute per mile pace. I would LOVE to run a 12:00 – 14:00 minute per mile pace. This article is for the people that run 14:00 + minutes per mile. Sometimes even up to 20:00 minutes per mile.
There aren’t many, but I’ve seen it a few times where people argue that you can walk faster than a 20:00 minute mile. Certainly you can, but remember, running is about form, not pace; if you’re walking, you always have 1 foot on the ground supporting your weight, if you’re running, you’re jumping from foot to foot. Below I am going to focus on marathon times, but the same principles apply to any events 5k, 10k, half marathon, ultramarathon or even swim or cycling events.
Time On Feet
I am not going to doubt how much work the professional marathoners put in to run marathons that are flirting with the two hour mark. There is no doubt that it takes many years of training and taking care of yourself, not to mention optimal hydration, nutrition, mindset and tapering. On the flip side, you cannot undervalue the work that is put in to run a 5, 6 or 9 hour marathon. That is a crazy long time to just be on your feet, let alone propelling your body 26.2 miles, the same 26.2 miles everybody is completing.
Exposure to Elements
Besides the duration of the working out, as a slower runner, you’ll also be spending more time outside and being exposed to the weather including the warmer temperatures which are likely to show up as you approach midday or even early afternoon. If it’s cold and/or rainy, you’re dealing with that for longer as well.
Mental Games
Besides being outside for longer in the elements, you’re also spending more time in your head. All the struggles and doubts, the things you tell yourself will sit with you for longer. You’ll have to work that much harder to keep yourself focused and get through the run.
Carrying More Weight
Not always, but many slower runners will also be carrying more weight, something that can be easy to forget. When I’m out running, I’m focused on beating myself, though it can be hard seeing many other people there smoothly gliding past you. Sometimes it helps me to remember that I’m carrying more weight, up to double the weight. I also like to imagine running carrying a backpack with extra weight in it. When I’m at the gym, it can be a good exercise to walk around with a couple 35 pound dumbbells as a reminder of how much the 70 pounds I’ve lost are.
Supportive Environment
The running community is very supportive, regardless of your pace. Most everybody you run into will be happy that you’re out there doing your best. The other runners are supportive, the spectators will cheer for everybody, the volunteers will congratulate you.
Summary
Running slower is not a bad thing. While I would love to be a faster runner, I choose to focus on appreciating the journey. I remind myself that a mile is a mile regardless of how long it takes and being out running is always something to be proud of. Working out for longer and carrying more weight doing the same thing as many others is also a good reminder. Regardless of your pace, you should always be proud of what you’re doing.