David Goggins (Navy SEAL) running an ultra marathon

“You need to run slow to run fast”

ByDave

Every runner says, “You need to run slow to run fast”.

But where does this idea come from?

How seriously should you take it?

Well, it’s true

Running slow does improve your aerobic base, and it will help you run faster (more on this later)

The way it works is slow running results in

  1. Increased mitochondrial size and efficiency
  2. Increased capillary density
  3. Increased efficiency in using fat for energy

These adaptions are all maximized with running at a low heart rate.

And when you improve these functions, you will:

  1. Run at a faster pace at a low heart rate
  2. Recovery faster between hard intervals
  3. Have the aerobic capacity to support high volumes of interval training

While it’s true that slow running has tremendous benefits, it is not enough to make you run fast.

Stay tuned for How To Improve Your 2 Mile Run: a 7-minute video and 1,800-word article.

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.