Why slow running could be even more beneficial than running fast

For many runners, going fast is the whole point of pulling on their kit. But recently, the opposite approach has been booming: the slow-running movement, in which people meet for social, unhurried jaunts. This might be fun, but surely if there’s no pain, there’s no gain?

Not so fast, says a growing body of research. In fact, going at a more leisurely pace can bring a range of health benefits, from heart function to mental well-being, while avoiding the downsides of pushing your body to the max. It might even help you live longer – and, ironically, ultimately improve your personal best.

Slow running isn’t about a set speed, it is about going at a pace that is slow for you – one that raises your heart rate, but leaves you able to chat. Technically speaking, your heart rate will be at 60 to 70 per cent of your maximum, says Rebecca Robinson, a private consultant in sports and exercise medicine and a keen runner.

This level of exertion – also known as zone 2 training – is meant to be fairly easy, so does it really count as a workout?

“Yes,” says Steve Haake at Sheffield Hallam University in the UK. Energy expenditure increases linearly with running speed, so the total energy you use covering a fixed distance is generally the same, regardless of how fast you cover the ground,…