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

Send us Fan MailIn 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. 6 week Speed ProgramReady to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.7 month Stronger. Faster. Finisher. ProgramReady to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!Free ResourcesFollow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. ...