Summer Miles

Slow Down to Speed Up: The Secret to Building a Powerful Running Engine

We’ve all seen this runner. They toe the starting line, burst out of the gate like a rocket, and look incredibly strong for the first mile. But as the race goes on? They fade. Fast.

It’s easy to look at the top athletes posting blistering times on Strava or taking home all the race-day bling and think, "I need to run faster in training to get faster on race day." We see clips of their intense interval workouts or grueling long runs and assume they are constantly pushing the red line.

But here is the reality of elite training: Only about 20% of their weekly training is done in the anaerobic zone(working without oxygen, breathing heavy, pushing hard). The other 80%? It’s shockingly easy.

If you’re constantly pushing your pace, you have speed, but you haven't trained your body to endure harder efforts. Whether you are gearing up for the upcoming cross-country season, a personal best in the 5k, or tackling a marathon, building a massive aerobic engine is your ticket to success—and easy running is what gets you there safely.

The Paper Airplane Analogy: Force vs. Finesse

Think of your running economy like throwing a paper airplane.

If you launch a paper airplane with maximum force, what happens? It usually stalls, crumbles, and nosedives straight into the ground. But if you use a gentle, controlled wrist flick? It catches the air and glides effortlessly into a long, smooth flight path.

Running works the same way. Every event demands a certain level of strength, endurance, and power, but the athlete with the more proficient, relaxed technique is almost always the better performer.

When you run easily, you aren't just building your heart and lungs; you are mastering your biomechanics. Pushing too hard, too often, breaks your form down and invites injury. Easy running allows your body to find its most efficient muscular coordination, ensuring you can handle high forces safely when it is time to turn on the jets.

There will be plenty of time for those high-power, high-speed workouts closer to your goal races. Right now, it’s all about the base.

Don't Grind Alone: Find Your Summer Running Crew

Building that aerobic base requires consistency, and let’s be honest—putting in those hot, humid summer miles can get lonely. One of the best ways to stay accountable and keep your pace honest (read: actually easy) is to run with others.

Local Run Groups: Finding a local summer training group or a few teammates to log miles with turns a tedious long run into a social event. Plus, running with a partner makes it easy to check your pace—if you can't carry on a full conversation without gasping for air, you're running too fast!

Virtual Communities: Can't find a local group or have a crazy summer schedule? Virtual clubs are a game-changer. You can log your miles independently but still connect with a community of athletes who are grinding through the same summer heat, offering encouragement, kudos, and accountability.

Join the runFAS Crew on Strava!

Speaking of virtual communities, we’ve got the perfect spot for you.

Whether you’re training in the same neighborhood or logging miles from across the country, come join the runFAS running club on Strava! It’s a great space to share your summer mileage journey, cheer on fellow athletes, and keep each other motivated.

Bonus: We’ll host fun challenges and give away awesome prizes throughout the summer for club members!

👉 Click Here to Join the runFAS Strava Club] (https://strava.app.link/v2mMpyIVt3b)

Slow down, enjoy the miles, and let's build that engine together!

-jOey