How to Run Slow to Run Fast: The Science Behind Lydiard Aerobic Training

One of the most common questions we hear at Running Niche is "why am I running so slowly?" Coach Nobby Hashizume — one of the world's foremost authorities on the Lydiard Method — answers that question better than anyone.

Why Elite Runners Train Slow

"First of all, the largest portion of the Lydiard training plan are Aerobic Long Runs. One of the most frequently asked questions is; why so slow? I cannot stress enough the fact — my good friend Toshi Takaoka ran a 2:06:16 marathon, yet he ran 90% of his training at 8-minute-mile pace.

Kenyan legend Henry Rono set 4 world records within 81 days in 1978. His training was divided into three categories: Snail pace, Ostrich pace, and Deer pace — four days a week at Snail pace, around 8-9 minute miles. He learned this from 4x Olympic champion Lasse Viren, who ran 70-90% of his miles at under 140bpm heart rate.

There's no such thing as running too slow. It is always better to go a little too slowly than too fast — you have to learn how to run slow in order to run fast." — Nobby Hashizume

Build Your Aerobic Base the Lydiard Way

The oxygen consumption diagram above explains why: easy aerobic running keeps your body in steady-state oxygen consumption, building mitochondrial density and aerobic capacity without accumulating oxygen debt. This is the foundation of the Lydiard Method.

Ready to build your aerobic base the right way? Bob and Jennifer at Running Niche are both Lydiard Certified Coaches who develop personalized training plans built on smart, easy running. Stop by the store or join our Run Club to get started.