How to get over your ego and embrace slow running

A woman running

Credit: Getty

Strong Women


How to get over your ego and embrace slow running

By Lauren Geall

2 years ago

4 min read

Does your pace-loving ego make it hard for you to run slow? Here’s how to embrace this gentler-approach to running, according to three slow running influencers.


You don’t need to be a seasoned runner to know slow running is all the rage right now. Driven by the science behind ‘zone two’ training and increased investment in the mental health benefits of exercise, more and more of us are looking to reap the benefits of slowing down our pace.

And those benefits certainly aren’t to be sniffed at. From improved muscular and aerobic endurance to reduced risk of injury due to the lower impact it places on the joints, slow running is pretty damn good for you. Add to that the fact that slow running tends to be a lot less painful (and therefore more enjoyable), and you’ll likely gain the added benefits of motivation and a boosted mood, too.

The only problem? Many of us love to take pride in our paces, so slowing down on purpose can often feel a bit jarring. While it comes naturally for some, watching people speed past you on your jog around the local park might leave you feeling slightly inadequate. You want all the other runners to know that you’re running slow on purpose!

To find out how we can embrace the power of slow, we’ve been speaking to three slow-running influencers. They’ve been sharing their tips for breaking through the mental barrier that comes with reducing pace, getting over the judgment factor and learning to enjoy life in the slow lane.     


1. Remember why you run

If you’re a seasoned runner who’s looking to compete with the best, then that’s great. However, most people who run probably aren’t full-time or competitive runners – it’s a hobby you do on the weekend or after work. For Emily Shane (@runswithemily), reminding herself of why she runs and where she’s coming from has helped her to feel more comfortable with adopting a slower pace.

“The majority of us aren’t athletes – we’re just normal people who are trying something new or want to better ourselves,” she says. “Reminding myself of this really helped me to see that running is for yourself and no one else. This helps to diminish any need to compare your pace to someone else.” 

2. Enjoy the world around you

Pace-focused running requires you to turn your attention inwards, pushing through the pain in your legs and coaching yourself to maintain your effort. On the flipside, slow running allows you to look outwards, and focusing on this is a great way to silence your ego, says Tanya Chouhan (@slowerunningmummy).

“The one thing that I love the most about running at a slower pace is being present in the moment – enjoying the morning light, the sunsets, the chirping of the birds,” she says. “It’s a transcendent feeling, almost like meditation. It grounds me and helps me listen to my body better.” 

3. Use your slow runs to improve your technique

When you try to go your fastest all the time, the only thing you’ll have space to focus on is getting to the end of your run. Slowing down and giving yourself space to breathe will offer you the opportunity to really hone your running skills – something slow running content creator Celina Stephenson (@celinastephens0n) says is one of her favourite things about slowing down her pace.

“When you decide to take the focus away from your pace, you can focus on your breathing, your posture and even your distance, and start to see progress being made in different ways,” she says. “This might be a different form of progress than you’ve grown accustomed to, but it still gives you space to feel proud of yourself for getting out there and working on you.” 

4. Remember how good it makes you feel

Running shouldn’t feel like a punishment – and adopting a ‘slow’ pace will help you to really appreciate how good moving your body can make you feel. In turn, focusing on this will help to remind you why slow running is worth it; you don’t need the satisfaction of beating someone else’s time when you’re left feeling so good after your runs.

“Slow running has had such a positive impact on my mood,” Shane explains. “I find that I am just happier throughout the week and my mood is a lot more stable. Running allows me to clear my head and have some selfish time with no one else around – I guess it’s a form of meditation!” 

5. Acknowledge the spotlight effect

One of the reasons why many runners struggle to slow down their pace is for fear that others will judge how slow they’re running or think badly about their fitness or performance. However, while it may feel like everyone is watching you, that’s likely not the case. Indeed, as humans we’re susceptible to something known as the ‘spotlight effect’, a cognitive bias which leads us to overestimate how much attention other people are paying to us, and how much they care about what they see.

Reminding yourself of this can make doing your own thing a lot easier, Stephenson says. “You just need to realise that everyone is the main character in their own lives, and no one is thinking about how slow or fast you’re going as much as you are. They’re probably thinking about themselves, their relationships, their financial situation or even what they’re having for dinner – just like you are.” 


Image: Getty

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