RTTC #194 When Should a Slow Runner Run Fast and When Should They Run Slow?

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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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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