When Should a Slow Runner Run Fast and When Should They Run Slow?

PodcastSpeed and PaceMarathonDopeyHalf Marathon
Written By Ali Marty

Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 194 How Slow Runners Can Get Faster Without Running Every Run HardrunDisney Races

In this episode of Running to the Castle, Dr. Ali breaks down one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down. 

She explains why long runs should almost always be easy and slow, even if that feels counterintuitive, and why trying to “prove” your pace on long runs often leads to injury, burnout, or stalled progress. 

Dr. Ali walks through how to decide the purpose of each run, why speed workouts need to be hard to actually make you faster, and how running too fast on easy days can sabotage your ability to run fast when it actually matters. 

This episode reframes pacing in a way that helps slow runners build endurance, stay consistent, and finally see real gains without feeling broken.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
Previous

How to Train for Wine and Dine Half Marathon, 10k or 2 Course Challenge as a Slow Run/Walk Runner
Next

Fueling for Long, Slow Miles…Why Elite Runner Nutrition Doesn’t Work for You