How to run slower?

What Does It Mean to Run Slow?

Your own version of “slow” can be thought of as conversation-pace running. If you can pretty easily have chat with a buddy, then that’s your slow speed.

To give you an idea of the difference in fast and slow for two different runners, here’s the kind of information in the pace charts used by Road Runners Club of America (RRCA) coaches:

  1. Say you can run a 5K in 30 minutes, that’s a pace of 9:40 (fast); your easy long run should be 12-minute miles (slow).
  2. If you can run a half marathon in under 2 hours (about 9-minute miles), a slow run would be 10:22; you could expect to run a 5K in 25:30, at an 8:13 pace.

If you’re more apt to track your heart rate on runs, a gentle pace would likely find your heart rate at approximately 110 to 140 beats per minute.

These numbers may give you some idea of where you should be if you keep track of your time, pace, or heart rate. If not, don’t worry. These differences also relate to your effort and breathing—which relates back to the idea of being able to hold a conversation. If you think you’re the slowest runner out there (lots of people think this, but there’s no reason to compare yourself to anyone else) and still breathing hard and feeling like you’re going all out most of the time, then you aren’t going slowly enough at times.


3. Hip flexion or Leg lift

Normally, I don’t recommend runners focus on hip flexion or driving the leg forward when they run.

I believe that knee lift should be a function of the stretch recoil generated by proper hip extension.

Hip extension is basically how far back behind your body your leg travels during push off. As your leg travels back behind you, it creates a stretch on the hip flexor muscle that, just like a rubber band would, releases the stored energy in the hip flexor as you transition to the swing phase.

However, when running at a slow pace, it’s very difficult to generate hip extension since you don’t need to produce a lot of power. As such, you can’t take advantage of the stretch reflex.

Therefore, you need to more actively focus on driving your leg forward when running slow.

How to do this

Because focusing on knee lift conflicts with the principles of proper technique, I don’t think it’s something you should actively focus on changing when you’re running slower.

My approach is similar to my thoughts on maintaining cadence as you run slower – focus on landing mid-foot and with your foot under your center of mass.

For most runners this will generate proper hip flexion since it’s nearly impossible to land this way without lifting your leg.

Disable Startup Programs

RELATED: How to Make Your Windows 10 PC Boot Faster

Better yet, prevent those applications from launching at startup to save memory and CPU cycles, as well as speed up the login process.

On Windows 8, 8.1,10, and 11 there’s now a startup manager in the Task Manager you can use to manage your startup programs. Right-click the taskbar and select “Task Manager” or press Ctrl+Shift+Escape to launch it. Click over to the Startup tab and disable startup applications you don’t need. Windows will helpfully tell you which applications slow down your startup process the most.

You Need to Update Your Hard Drive

If you’re still using a traditional hard disk drive (HDD), you might want to think about upgrading to a new solid-state drive (SSD). An HDD typically lasts for three to five years because it uses magnetic disks (or platters) to store data. An arm sits on top of these platters and reads and writes data as the disks spin at speeds of thousands of RPM (revolutions per minute).

On the other hand, an SSD is made up of flash memory chips, so it does not have any moving parts. Because of this, it can read and write data several times faster than an HDD.  In addition, SSDs are less noisy and consume less power than an HDD.

If you want to know more about the difference between SSD and HDD, check out our article here.

The fix: Many laptops these days come with empty M.2 slots that let you easily install an SSD. All you need to install these tiny hard drives is a screwdriver. And, if your laptop has an open M.2 slot, you can even keep your old HDD connected and use it as a backup drive.

However, if your laptop doesn’t come with an empty M.2 slot, it can be complicated to figure out how to replace your hard drive. In order to find out how to replace the hard drive in your laptop, it is best to consult your user’s manual or look up the instructions online.

Disable browser plug-ins

If your computer runs especially slow when you’re using your web browser, considering disabling any browser plug-ins, add-ons, or extensions.

Computer or processor is overheating

Make sure your computer and processor is not overheating. Excessive heat can cause a decrease in the computer’s performance because most operating systems automatically reduce the speed of the processor to help compensate for heat-related issues.

Dust, dirt, and hair can also constrict proper airflow inside your computer, which causes a computer to overheat. Make sure your computer case is clean, and that the fans are not obstructed.

Reason 3: Outdated Windows Version

Why is my computer so slow? The third reason might be that the old Windows version is running on your computer.

Any program should be updated timely to add new functions or fix bugs. When an operating system is out of date, lots of problems like slow computer issues may come.


Thanks to this guide, you don’t need to spend hours searching for Windows 10 slow solutions. You have got everything you need to speed up your Windows 10/8/7 computers. As you can learn from this full guide, Windows slow issue is caused by many reasons and can be solved by many solutions. From all the solutions, I recommend Quick Fixes. These solutions are easy and effective. Most users can solve the computer running slow issue when they have restarted their computers.

10. Restore your PC from a system restore point

Restoring your PC undoes recent changes that might be causing problems. If you think a recently installed app, driver, or update for Windows could be causing problems, you might get things running normally again by restoring your PC to an earlier point, called a restore point. Notes:  Restoring from a restore point won’t affect your personal files, but it will remove apps, drivers, and updates that were installed after the restore point was created. System restore works for changes made in the last 7 to 14 days. To restore your PC from a restore point Select Search on the taskbar, type advanced system, then select View advanced system settings from the list of results. On the System Protection tab, select System Restore. Select Recommended restore to go with the most recent restore point Windows has made automatically, or Choose a different restore point to select one yourself, then select Next. If you chose to select a different restore point, select one, then select Next. Either way, select Finish to begin restoring. Once the restore is completed, restart your PC and see if performance has improved. If you don’t see any restore points, it might be because system protection isn’t turned on. To turn on system protection In the search box on the taskbar, type create a restore point, then select Create a restore point from the list of results. On the System Protection tab, select Configure. Select Turn on system protection > OK.

8. Turn Windows features on or off

While you’re in the Programs and Features screen, you might want to check to see if there are any Windows components you don’t need. Click Turn Windows features on or off and you’ll see a list of these components.

You’ll want to be careful you don’t turn off anything you actually need. So again, a search for anything you’re unsure about is a good idea.

Trick 1: Release System Resources

How to make the computer run faster again? If you are in one of the three cases, you need to take the following action:

Reboot your computer: rebooting your computer may clear all or part of junk files to make your computer run faster. For how to reboot a computer, you need to click the Windows icon, then the Power icon, and choose the Restart option.

Note: This solution is not suggested for server users. After all, the server needs to work all the time. In addition, a cold reboot is recommended only when everything fails, because this kind of boot may make the hard disk or other hardware corrupted.

Disable unnecessary startup apps: 1). type msconfig in the Search box, and run this program as administrator; 2). switch to the Startup tab to check the startup apps; 3). manually deselect those you do not want to run during startup. Of course, you can also disable all, and then select those you want to launch.

Close or uninstall the antivirus apps: most antivirus programs work with the same principle, and so there is no need to run multiple anti-virus programs at the same time or keep them installed on your computer. For how to uninstall a program, you can follow the guide below:

How to Uninstall Programs on Windows 10? Here Are Methods Uninstalling unnecessary programs or apps is one of the most common and important tasks that all computer users need to do. Here is a guide to remove them. Read More

Focus on footstrike

The way your foot hits the ground (also known as footstrike) plays an important role when it comes to both your running form and cadence.

As discussed earlier, by increasing your cadence, this will help you to run more slowly. A great way to improve this even further is to adopt a mid-foot footstrike. 

Your current footstrike will fall into one of three categories:

  • Heel footstrike
  • Forefoot footstrike
  • Mid-foot footstrike

Whilst there isn’t a clear favourite in the running community, a mid-foot footstrike will ensure the middle of your foot hits the ground first.

A mid-foot footstrike is beneficial when attempting to run more slowly as it will ensure the middle of your foot hits the ground first.

With your foot under your centre of mass, this helps to reduce your stride length and avoiding overstriding. 

Related: Proper running footstrike and ways to improve it 

6. Adjust the appearance and performance of Windows

Windows 10 includes many visual effects, such as animations and shadow effects. These look great, but they can also use additional system resources and can slow down your PC. This is especially true if you have a PC with a smaller amount of memory (RAM). To adjust the visual effects in Windows In the search box on the taskbar, type performance, then select Adjust the appearance and performance of Windows in the list of results. On the Visual Effects tab, select Adjust for best performance > Apply. Restart your PC and see if that speeds up your PC. If your PC still runs slowly, continue to the next tip.

You Have Too Many Startup Programs

You might also have too many programs opening when you start your computer. Some of these programs will request permission to run when you boot your computer so that you will use them more often. However, there are some programs that will automatically run every time you turn on your computer without ever requesting permission.

The fix: To find out which programs are set to run when you boot your laptop, go to the Startup tab at the top of the Task Manager window. Here, you will see the application name, status, and its startup impact.

Click the header of the Startup Impact column to see which applications are slowing down your laptop the most. Then select a program and click Disable in the bottom-right corner of the window.

You can also speed up your boot process by closing all your programs before you turn your computer off. This way, you won’t have applications trying to start every time you boot your laptop.

Focus on yourself, away from other runners

If you’re someone who can’t help but pick up the pace around other runners, try to find a time with less foot traffic on your running route. These times will vary from area to area, but a safe bet is to aim for the earliest of the morning runners or the tail end of the evening crew. Make sure to take safety measures if you’re going to run in the dark.


This tip is also about the mental perks that come when you recalibrate running as a time to turn inward, rather than simply a way to get exercise. By focusing on yourself, you might find it easier to shift your mentality away from tough pacing and towards some quality “me-time.” Start running slowly, and see what sort of epiphanies come your way.

5. Find programs that eat up resources

If you find that your computer is suddenly running significantly slower, chances are there is a particular program to blame. One way to identify the culprit is to go into your task manager and find out what’s eating up your resources.

Right-click the taskbar and select Task Manager. Click More details to find out information about the programs that are currently running on your computer. It should show you the Processes tab by default.

You can click each header to sort the list according to which applications are using the most of that particular resource. If you need to close something, try closing the actual application first. If it won’t close, come back to the Task Manager screen, right-click the application, and hit End task.

Windows 7: Instead of accessing Task Manager, you’ll need to search for System Configuration.

Why Is My Computer So Slow All of a Sudden

How often do you feel frustrated with your computer acting up, being slow, or freezing up? This list does not cover all the reasons, but when it comes to personal computers it should give you a head start on understanding what causes slow performance specifically for Windows-based machines. Here are some common reasons why Windows 10 running slow.

  • Your computer was running for a long time without a reboot
  • Not enough free hard drive space
  • Hard drive corrupted or fragmented
  • The computer is infected with a Virus or Malware
  • Too many background programs
  • Computer or processor is overheating
  • Your version of Windows or other software is out of date
  • Hardware failure…

How to Run Slower

Whenever you start running, it’s best to start slowly. Run at conversation pace for about 10–15 minutes to give your body a chance to warm up. Conversely, it’s great to end your workout with at least five minutes easy to cool down until your heart rate is below 100 beats per minute. This cool down time allows the blood that has traveled to your extremities during exercise to return to the heart and the brain.

Standard advice from RRCA coaches is to schedule no more than two to four “efforts” per week. An effort is considered a speed session or a long run as well as demanding cross-training sessions. Depending on how many days per week you run, the other days should be slower, conversation-paced running. This means 75–80 percent of your weekly mileage should be slower running at a pace your can comfortably talk.

If you have a high weekly mileage, it’s best to include a variety of distances. Including a short, easy run (less than 45 minutes) for example, is good for recovery and helps flush waste from tired muscles and builds strength.

Running a medium-distance run at a slow pace (45–90 minutes), allows your body to build strength without too much stress, both physically and mentally. This also increases your body’s ability to transfer and use oxygen.

A long, slow run (90-plus minutes) teaches the body to improve glycogen storage as well as increases the ability to handle discomfort.

Besides all of these varied benefits, you are also avoiding one of the number-one risk factors for injury: Going too fast or too far too soon.


Leave a Reply

Your email address will not be published.