I ran my first marathon as a slow runner (and you can too)

[@TheWolfhoundSabre]

I just finished my first marathon at 5:18 this last weekend. I had self imposed rule of only being allowed to use music or podcasts during the second half of my run, no matter how long the run was. So on marathon day I made it to mile 22 without any music, and HOLY COW the BOOST I got from the music in those last 4 miles was incredible. I was already excited for making it so far and knowing the finish was so close, so the extra morale from that helped me pass some folks I'd fallen behind miles and miles before.

[@missvictoria62]

It’s so freeing once you realise it’s totally ok to walk if you feel like! I’m just getting back into running after a year off and I’m finding run/walk is 100% the best way of starting up again.

[@Runswithemily]

So true!

[@michaelcooper1473]

I'd really recommend using a heart rate monitor and trying zone 2 running. As a heavier runner I'd struggled for years with getting into running, making some progress over a month or two, then getting injured and getting set back. I finally fixed this with a heart rate monitor and staying in Z2. Every time I crept up into Z3 I'd stop, walk until my heart rate was back under control. My goal wasn't any time, but to try and run 5k in Z2 without any walk breaks, which I did after slowly building up over a few months and steadily building up base fitness. I've now been running for 2 years without injury and completed a half marathon last month.

[@thomasaussem29]

i've run 4 marathons using Jeff Galloway's Run/Walk -- my last marathon was the Donna Foundation marathon in Jacksonville Beach, FL. Finished in 5:22:45 that was a PB for me. Thank you for the video.

[@emmarunyeard6832]

You would love the ultra community, the focus is on endurance not speed and first rule is walk the hills... The ultra shuffle is a beautiful pace, we get to smell the flowers and chat xx

[@Runswithemily]

I keep getting told by everyone how much I’d love ulta haha!! It’s on the cards for sure

[@emmarunyeard6832]

@@Runswithemily years ago I had knocked myself out with doing a season of road race league 10k and was a 1hour constant so neither fast nor slow but I really wanted to do a marathon ..was a bit hung up on cut off times and a very experienced endurance runner suggested I go ultra first .. the rest is history , I made a big mistake with my first and went for a niche one (39 miles of extreme hills and needed self navigation .. 11 hours later a bit broken but lessons learnt and I did a challenge one with lots of support on course etc etc , it felt safe and I was hooked so yes give it a go (so friendly ) but. Pick a popular one with lots of aid that doesn't require downloading the route onto your watch for a first one xx

[@carofischer9934]

You motivated me to sign up to races I know I won't be able to run completely. Who cares if I have to walk?

[@Runswithemily]

YESSS!!! Exactly. Walking is more than okay!

[@imjoat7551]

Running slow is sometimes as hard as running fast but it does such good work - I loved my runna interval runs with walk breaks in between

[@ashjvlogs]

It was finding your channel and watching your videos that gave me that push I needed to sign up for my first half marathon in 8 years and my first ever marathon next year. I average about 8:15 a km. And was terrified I either wouldn't be able to finish before the cut off time. But seeing g you run it, and seeing g all the other slower runners also smashing it gave me the belief I can too. Thank you for your content. Its wonderfully inspiring ❤

[@Runswithemily]

That’s so amazing! Good luck with your training 🫶🏻

[@mikestevenson1334]

Great tips! I realised only after numerous runs, that I had to run about 1-2 min/km slower than what I originally was, in order to get into Z2. I had to be completely honest with myself with regards to the 'easy pace'. For a long time I thought it was easy but it wasn't LOL, but when I changed to the slower pace, I could actually hold a conversation and it was like a super power was unleashed!

[@LisaGuiry]

Great video. I love the tips and the point about not comparing yourself to others and just do your own thing. They was a big thing for me. I love running simply because I enjoy it, and it keeps me healthy 😌

[@Runswithemily]

Thank you!!

[@stephenhawe4331]

Great video Emily. I’ve just started running outside and can’t believe the difference in trying to run slow vs running slow on a treadmill 😂 Appears my natural pace outside is 10:30/mile and my treadmill pace is 12:45/mile!? Nearly died after my first mile but it’s so hard to run slow!! Will have to practice a bit more.

[@Runswithemily]

Treadmills are so hard though!!!

[@EllaCharlotteJones]

Great tips! I am definitely guilty of running fast from the start and then burning out quickly into the run or being more prone to injury. I walked parts of the marathon I ran last year, and it definitely didn't matter, if anything it gave me a boost of energy to pick myself back up. I LOVE the idea of using watch workouts, I always forget I can do that. Loved this video!!

[@Runswithemily]

Thank you! Honestly using the watch for the run walk intervals is super super helpful!!

[@karina_sk]

Love this! I’ll be doing the Worthing 10K this Sunday and will be run-walking it. I’m a slow runner too and will probably finish in 1.5 hours, but my goal is to just have fun!

[@Runswithemily]

Amazing, good luck with your 10k!

[@nityamenon6518]

This was such a lovely video, and super helpful for my running journey! Thanks for sharing!

[@Runswithemily]

Thank you!!

[@terrycathie115]

Hey Emily, I have to tell you how much I enjoyed this video. The content was fantastic. I understand what you mean when you talk about other runners being extremely quick. I’m lucky because I have some nice friends on Strava who are very supportive. I’m training for a 100km solo run at the moment and I’m doing the run/walk strategy. Still working on how slow I need to run and nutrition. Thanks again for your information.😊

[@Runswithemily]

Thank you so much! Supportive friends makes all the difference :) wow 100km, that’s so impressive. Good luck with the training!!

[@kryskamenou5913]

Woohoo first to comment. Your content has really kept me grounded as a fellow slow runner.

[@Runswithemily]

You’re so quick! ❤ Thank you so much!

[@kryskamenou5913]

@@RunswithemilyI’m literally trying to get over a sudden cold (of course) appears 3 days before the 5k I’ve been training for.

[@Runswithemily]

Oh noooo!! It’s the worst when that happens 😭 rest up!

[@tonymayall5039]

Spot on. It is so easy to compare ourselves to professional athletes, but that's just not a valid comparison. Run for you own reasons at your own pace. Real people, and especially real runners, will respect and support you just for doing it. Just remember, not everybody who wants to run is able to do so. If you want to and are able to count yourselves lucky and enjoy it. To borrow a strapline, "comparison is the thief of joy". Keep spreading the word.👍

[@Runswithemily]

Love this ❤️

[@chloebenn5708]

After a training blip during my marathon training I did my longest 20 mile run at 9min run & 1 min walk it helped so much to help me focus on running consistently with a short break rather than stopping a lot & walking for longer periods and thinking about how many many miles to go, it was just keep going till the end of the interval which felt much more doable!

[@Runswithemily]

Yayy!! Run/walk is such a useful tool

[@pegasus2516]

Yay love seeing a new video, great tips!

[@Runswithemily]

Yay! Thank you!

[@ericaricks4810]

Another great follow is yourrunningbff! She’s all about joyful running!

[@Runswithemily]

Ah great recommendation ❤️

[@wxclim8]

Thank you! I've actually been afraid to sign up for a 5K because my pace is still around 13.5 min/mi (8/34 min/km) and thought I should be faster. I want to run a marathon someday. But we're all going the distance no matter what pace we do!

[@Lulu-oi9ue]

My goal is to do a marathon next year. I have to take my time to build my fitness slowly after being in a car accident 9 months ago. I did do a half marathon but I did not train long enough to build my fitness and I ended up walking half of it and being very sore. I did get my goal of finishing under 3 hours but I know I can shave at least 30 minutes off it. I need to focus on going slow.

[@joannemarkov]

I love that walk/run calculator. I don't "Jeff" on purpose, but every race I've ever run has turned into an accidental run/walk because I go out too hard I wonder if maybe I should just plan it to begin with??

[@Runswithemily]

I personally like to Jeff because I go into every run with a solid plan and it makes me feel a bit more relaxed ☺️

[@charlietwotimes]

Slow running! I'm back at running after a heart "event" & three years off. People out walking literally overtake me on my long slow distance runs - I don't care.. I'm out there for hours.. fixing all the mistakes I made when I was younger..

[@marsvsbounty5122]

Great video. Can you listen to music on the Coros Pace 3 ??

[@Runswithemily]

You can! I haven’t used it because I always have my phone with me x

[@yourm8k8]

After how long of a run (time-wise) do you usually take gels? It's so hard to find info on fueling amounts/times for slow runners

[@Runswithemily]

Usually anything over 10km for me! And I’ll start eating about 30ish minutes in ☺️

[@scg9065]

What shoe do you use as a slow runner Emily? I find foot pain to be the issue with being a slower runner and spending more time walking. At some point running kinda alleviates the foot pain you get from walking.

[@Runswithemily]

I use Brooks a lot! If you can get a gait analysis done at a running shoe shop, they should be able to find the right pair for you 💖

[@nosirrahm]

How do you do run/walk with Runna? I’m only seeing generally running plans.

[@Runswithemily]

I use mypacecalculator to work out my run/walk intervals based on the pace that runner gives me! I think I run through it in detail in my Barcelona half marathon vlog 💖

[@joannemarkov]

How do you use run/walk with Runna? I use Runna, as well, but I wouldn't know how to combine the methods.

[@Runswithemily]

For the longer runs, I use the pace they set and then do my run/walk intervals based on the net pace!

[@Kasino80]

Are there some races where it's forbidden to run/walk? Or is it completely up to the runner?

[@Runswithemily]

I’m sure there are some races that are super fast, but for the most part you can walk if you want! All races have cut off times but you can still run/walk it just puts a bit more pressure on crossing the line :)

[@cathynewyork7918]

"Jeffing" was invented by former Olympian, Jeff Galloway.

[@BittermanAndy]

TTPD: it's OK, a good album by the standards of any lesser artist, but for TS13, it's... OK.

[@sugincuk]

Is 6 minutes your conversational phase or all out pace?

[@Runswithemily]

Deffo my faster pace! My conversational pace is like 7:30/km - 8/km depending on the day :)

[@AH87saxo]

It is my opinion, and since I express it, it is obvious that Hebe accepts that everyone expresses theirs, even if they do not agree with it. But saying that running and walking is running, or that you “ran” a marathon in 7 hours, or similar… for me it is not running or competing in a race. That you finish it because in some cases there is time for them, I accept the premise. But it is not running or “competing” that race. No one would consider it normal that in a 1,500 on the track or a mile (on the track or urban), or a 5000, one competed or ran with the limit of the course or distance being walked. Another thing is to accept that a long distance is admirable to complete, especially depending on one's state of fitness, since (in the case of the marathon, for example) walking 42-43 kilometers at once is already a considerable distance. But it doesn't seem fair to me that those who run a marathon in 4-5 hours are assimilated and equal to those who do it in 7 or twice as long as those who run 4-5 hours. Yes, the distance is the same, but the effort and dedication that the first ones used in preparing or completing it would not be objectively fair to equate it. It is like someone who climbs a 30-story building in an elevator or escalator and someone who takes the stairs: they climb the same floors, but they have not made the same effort (at the same or almost equal level of physical fitness). What has been said is my opinion.