Running is often portrayed as a sport for the swift, with an emphasis on speed and endurance. However, this narrow viewpoint can discourage many from embracing the joys and benefits of running. It’s time to shift the focus from pace to personal progress and well-being. Here are some strategies to help you combat the "I'm too slow" mentality and embrace your running journey with confidence.

Focus on How You Feel

The most important aspect of running is how it makes you feel. Instead of obsessing over your pace, pay attention to your body's signals and enjoy the experience. Here are some tips to help you tune into your body's feedback:

• Mindfulness: Practice being present during your runs. Notice the rhythm of your breath, the feel of your feet hitting the ground, and the scenery around you. This mindfulness can enhance your enjoyment and reduce stress. You can read more about mindful running here.

• Journaling: Keep a running journal where you record how you felt during and after each run. Over time, you’ll notice improvements in your stamina and mood, which are more meaningful than your speed.

Rate of Perceived Exertion (RPE)

RPE is a valuable tool for gauging your effort level during runs. It’s a subjective measure that helps you tune into your body's signals without relying on gadgets or metrics.

• Understanding RPE: The RPE scale typically ranges from 1 to 10, with 1 being very light activity (like a gentle walk) and 10 being maximum effort. Aim to keep your runs in the 3-5 range for an enjoyable, sustainable pace. You can read more about RPE here.

• Adjusting Intensity: Use RPE to adjust your running intensity. If you feel comfortable and energetic, you can increase your effort slightly. If you’re feeling fatigued, slow down. This flexibility helps prevent burnout and injuries.

The Longevity Benefits of Running

Running offers significant long-term health benefits, regardless of your speed. Research indicates that even moderate amounts of running can add years to your life.

• Life Expectancy: A single hour of running can add up to seven hours to your lifespan. This cumulative effect is powerful; consistent running, even at a slow pace, can substantially increase your overall longevity.

• Cumulative Effect: If you run for just 30 minutes three times a week, that’s 1.5 hours per week. Over a year, that’s 78 hours of running, potentially adding over 546 hours (22.75 days) to your life each year.

Embrace Your Identity as a Runner

The running community should be inclusive, welcoming everyone regardless of pace. The notion that you need to run under a 12-minute mile to be a runner is a myth. Here’s why:

• Definition of Running: If both your feet leave the ground at any point during your stride, you are running. Whether you run continuously or incorporate walking intervals, you are still a runner.

• Challenge Running Culture: It’s time to challenge the elitist attitudes within running culture. The focus should be on participation, personal achievement, and enjoyment rather than speed. Running is not an exclusive club but a sport for everyone.

Practical Tips to Boost Confidence

• Set Personal Goals: Instead of comparing yourself to others, set personal milestones based on your current fitness level and gradually increase them.

• Join Supportive Communities: Find running groups or online communities that celebrate runners of all paces. Surrounding yourself with supportive and like-minded individuals can boost your confidence and motivation.

• Celebrate Progress: Acknowledge and celebrate your improvements, no matter how small. Every run completed, every extra minute added, and every personal barrier broken is a victory.

Conclusion

Running is not about speed; it’s about personal growth, health, and enjoyment. By focusing on how running makes you feel, using tools like RPE, understanding the profound long-term health benefits, and redefining what it means to be a runner, you can combat the "I'm too slow" mentality. Remember, the running culture should conform to you, celebrating every step you take on your journey. So lace up your shoes, embrace your pace, and enjoy the run!

To become a part of an inclusive community of runners, make sure to join The Sloth Run Club to become a member with exclusive member benefits!