Embrace the Slow Miles: Why Slowing Down Is the Key to Speeding Up

When we lace up our running shoes, the temptation is often to go full throttle. We want every mile to be faster than the last, every workout to feel like a victory lap. But what if the secret to getting faster wasn’t always found in speed?

This morning, I hit the treadmill for five slow, intentional miles. No sprint intervals, no hill repeats—just steady, controlled effort. For some, the concept of a slow run might feel counterproductive, but the truth is, these miles are where the magic happens.

Slow runs serve a purpose far beyond the physical. They train your body to build endurance, strengthen your aerobic base, and recover from harder efforts. But just as importantly, they teach your mind the value of patience and the discipline to trust the process.

When I say “slow,” I mean running at a conversational pace—where you could easily chat with a running partner or recite the lyrics to your favorite song without gasping for air. It’s not flashy, but it’s foundational. These runs create the stamina needed to chase down a PR or tackle the final stretch of a marathon.

Beyond the physical gains, there’s a mindset shift that comes with embracing the slower miles. In the quiet rhythm of your steps, you learn to be present. You notice the way your feet hit the ground, the cadence of your breath, and the thoughts that surface when you’re not consumed by speed.

Running is about so much more than numbers on a clock. It’s about balance. You need the fast days, the long days, and, yes, the slow days. Each serves a purpose.

So next time you’re tempted to push the pace, remember: consistency beats intensity. Those slow miles you log now are the foundation for breakthroughs later.

Whether it’s 5K, a marathon, or just another day in the Mental Lab, the key is to keep moving forward, one step at a time.

Keep moving forward!

J.R.