The Power of Slowing Down: Why the Marathon Shuffle Works

When most runners think about getting faster, the instinct is to run harder. Push the pace, sweat more, feel that burn. But for me, that approach led to one thing: frustration.

After coming back to running after having my son in 2021, I wanted progress so badly that I overdid every session. Instead of building fitness, I built a routine of soreness, fatigue, and skipped runs. Some days, the pain was so intense that walking downstairs felt like a workout in itself.

Something had to change.

Learning to Train Smarter, Not Harder

This year, with my first half marathon on the calendar, I decided to train differently. Instead of chasing speed, I started chasing consistency. That meant two key adjustments:

1.  The Run/Walk Method – alternating running and walking intervals so I could extend my long runs without hitting the wall. (My go-to rhythm: run five minutes, walk 1 minute and 45 seconds.)

2.  Easy, Zone 2 Running – slowing down to the point where my pace sometimes feels almost… comical.

Together, these shifts gave me something I hadn't felt in years: the ability to finish long runs without pain.

The Awkward Art of Going Easy

At first, slowing down felt wrong. My watch nagged me to stay in zone 2. My ego wanted to speed up. And every scroll through social media reminded me of runners gliding by at paces I could only dream of.

But then I discovered I wasn't alone. The running community was full of people admitting how strange easy pace feels. I saw reels of runners jogging so slowly they were passed by walkers, set to the caption "POV: zone 2 training." Suddenly, my shuffle pace didn't feel so embarrassing—it felt normal.

Meet the Marathon Shuffle

The biggest unlock came when I realized that running easy wasn't just about pace—it was about form. If I tried to run "normally" at a slower speed, I wasted energy and felt awkward. Enter the marathon shuffle.

It's a small, quick stride. Feet stay close to the ground, cadence stays steady, and effort stays minimal. It looks more like gliding than running, but it makes long distances possible. With the shuffle, I can cover more ground without trashing my legs.

The Results

A few months ago, the farthest I had ever gone was just under five miles. Last weekend, I ran eight. Next month, I'll aim for double digits. My confidence is higher, my recovery smoother, and for the first time, I feel like I'm training sustainably.

Why Slowing Down Works

Here's what the marathon shuffle—and slowing down in general—has taught me:

• Endurance grows at low effort. Zone 2 running builds an aerobic base, the engine that powers every distance.
• Walk breaks extend the run. They're not giving up; they're recharging.
• Efficiency beats ego. Shuffling might not look fast, but it keeps me moving farther.

When I line up for my half marathon, I won't care about style points. I'll care that I got there healthy, consistent, and confident—thanks to slowing down.