In a sport where everyone seems to be aiming for faster and faster paces, it can feel disheartening to be a slow runner. I get it—I am a slow runner! The fastest mile I’ve ever run was 7:52—it was just one, and it was hard. On most days, you’ll find me chugging along at a pace of 12 to 14 minutes a mile. 

And there’s nothing wrong with that. Though I would love to improve my speed, the reason is completely independent of feeling that I should be fast as a runner. The reason is because I love distance running, and a slower pace means a ton of time on my feet. 

However, I’m still a slow runner as of now. And because of that, I have a few tricks up my sleeve for managing the compounding physical and mental exhaustion of long, really slow runs. Below, I’ve compiled my most helpful endurance tips for slow runners. If you’re struggling to motivate yourself for long runs because of how much time they take, read on!

1. Reframe Your Mindset—Running Slow Is Good for You!

I’ve already said that slow running isn’t bad, but it’s also extremely good. In fact, long slow distance (LSD) is type of aerobic training that boasts many benefits, including these:

• Improved speed (ironic, right?)
• Better endurance
• Increased cardiovascular efficiency 
• Shortened recovery times (as opposed to fast long runs)
• Lowered risk of injury

You’ve probably heard this advice before: keep your easy runs easy. Well, it’s exactly for all those reasons! 

Furthermore, running slowly doesn’t mean you’ll get any fewer of the mental and physical benefits of the sport. Even light-intensity runs improve your mood, proving that you should work smarter, not harder. 

2. Invest in Comfortable, Supportive Shoes

If your running shoes are uncomfortable, you’re making your long runs worse than they need to be. Here are some unfortunate consequences of ill-fitting shoes:

• Blisters
• Lost toenails
• Foot strain and potential injury
• Knee and hip pain (yep, it travels up!)

Dealing with all these issues can make it harder to tackle long runs at a slow pace. You’ll constantly be distracted by the pain in your feet!

Of course, you’ll probably be uncomfortable anyway; there’s a reason we have to hype ourselves up for long runs. But don’t let your shoes make it worse. Good shoes should have these qualities:

• Enough room in the toe box
• A secure fit around the heel
• Snugness, not tightness (remember, exercise makes your feet swell!)
• Guards against bad form, if necessary (such as medial posts for overpronation)

An Important Disclaimer

There’s a debate on whether footwear plays a role in injury prevention. Your form, nutrition, warm-up, and recovery habits are probably the most important factors influencing your safety and comfort. 

That said, anyone who has run in cheap running shoes and nicer ones has felt the difference. So don’t risk it! Buy high-quality running shoes.

3. Have a Goal To Work Toward

Think of the hardest thing you’ve ever done in your life. Got it?

Did you do it just for fun? Probably not. 

You almost assuredly had a goal in mind. That goal made all the really hard moments worth it. When you were struggling, you could remind yourself what you were working toward.

So the next time you’re three hours and 14 miles into a run, remind yourself of your goal, or make one now! Maybe you want to train for a marathon, or maybe you just want to test your limits. Even if all you want is to support your health, remind yourself of all the ways that long, slow running is good for you and keep going!

4. Run With Other People

Misery loves company, right? Just kidding!

Running is far from miserable, but bringing friends or your partner with you can make it even better. After all, long runs take a long time, and that’s time you’re spending alone. 

If you’re like me and thrive off company and good conversation to make the time pass, then organize a running group or rope one of your friends into a weekend run.

And if you’re not like me and actually enjoy the hours of solitude on long runs, well, ignore this point completely. You do you!

5. Make a Killer Playlist or Find Podcasts You Love

Time flies when you’re having fun, so bring entertainment. Fortunately, the 21st century has made this easier than ever.

You can find plenty of upbeat playlists on Spotify or wherever you get your music. As you listen to them, add your favorites to a personal playlist. After a few months, you’ll have a running playlist full of songs that motivate you to the max!

If you’re more of a podcast person, then add a few that really interest you to your queue before your run. I recommend queuing up several songs between each podcast for an upbeat, motivating change of pace. 

Emma’s Favorites

My personal favorite genres for running music are 2000s and Spanish club music. Nothing keeps my legs going more than “Gasolina” and “Hips Don’t Lie.” 

For podcasts, I love listening to true crime. The thrill keeps me engaged, and I’m sure the unease makes me run a little bit faster.

6. Really Focus on Mid-Run Nutrition

There’s nothing worse than hitting a wall at mile 13 with plenty more to go at a slow pace. Because you’re moving more slowly, you’re spending more time working out than someone going faster would spend. Sure, that faster person might be working harder, but you’re working for longer, which means you need to make sure your body has the energy to sustain you.

Now, mid-run fueling isn’t an exact science. That can be both encouraging and frustrating. Your ideal fueling schedule and amount depends on how you fueled before the run, your pace, your individual body, and more. However, here are some good guidelines to follow:

Don’t Wait Too Long

Don’t wait longer than 60 minutes to fuel on a long run. If you do, your glycogen stores are probably depleted, and it will be difficult for your body to recover even once fuel hits your stomach.

Experiment With Timing

If you’re running longer than an hour, you should be fueling before that hour is up. But beyond that, you should find a schedule that works for you for when you take gels.

Some runners might prefer to take a full serving of fuel every 45 minutes, while others might find that too hard on the stomach. Instead, you might prefer to take one chew every 15 minutes or so (this is what I prefer). That way, you’re constantly keeping your energy stores up).

Hydrate!

For every gel or chew you take, sip some water. Not diluting the carbohydrates and electrolytes in your system can lead to the dreaded mid-run tummy issues. 

7. Don’t Skip Strength Training Days

Your heart isn’t the only muscle you need to strengthen to boost your endurance. Now, getting stronger is one of the many physical benefits of running, but you have to work for it off the track. 

At least once a week, you should head to the gym and pump some iron. Here are some of the best strength-training workouts for runners:

• Calf raises
• Squats
• Glute bridges
• Planks
• Russian twists
• Resistance band workouts

Studies have proven that strength training improves endurance for distance running, and that’s your golden ticket to managing long runs at a slow pace. 

8. Pamper Yourself at Home

Self-care can make you run better. However, I’m not talking about eating chocolate and taking bubble baths (though you certainly should if you want to). I’m talking about stretching, massaging, and resting after your runs.

I’m sure you already know how important those things are, but I want to stress them in the light of boosting your endurance. When you’re not recovered fully—or worse, injured—you don’t run as well. All runs will feel harder, especially the long ones, especially the long slow ones.

So take it easy—it will help you work harder.

Final Thoughts

I want to reiterate that slow running is running, plain and simple. You should never feel bad or inadequate if your all-out pace is someone else’s easy pace. We’re all built different and have different capabilities. Even if you, like myself, do want to work on getting faster, your only competition is yourself. Until then, I hope you find these endurance tips for slow runners helpful. Slow and steady wins the race!