Science says running slower, not faster, may be the secret to better health and a longer life. Here’s why moderation wins.
It’s natural to want to run faster. Hitting a new personal best at a race can be incredibly satisfying.
But while speed brings its own kind of thrill, there’s another side to the story one that suggests faster isn’t always better, especially when it comes to long-term health.
A recent study in the Journal of the American College of Cardiology examined the impact of running speed and volume on longevity.
Researchers followed over 1,000 healthy runners and more than 400 healthy non-runners for 12 years. What they found might surprise you.
Runners who consistently ran faster than 7 mph were up to nine times more likely to die prematurely compared to those who ran at a moderate pace.
That’s right pushing the pace too much could actually negate the health benefits of running.
In fact, the researchers concluded that over the long term, running too fast can have the same effect on life expectancy as not exercising at all.
The sweet spot? Just 1 to 2.4 hours of running per week. And the ideal pace? Think of a relaxed jog, done two to three times a week.
The study found that moderate runners not only lived longer, but they also tended to be younger, with healthier blood pressure and better BMI scores than their non-running counterparts. To be clear, the study didn’t explore the specific causes of death, so more research is needed.
But the message is clear: moderation wins the health game.
There’s also the wear and tear to consider. The more you run—and especially the faster you go the more stress you place on your joints, muscles, tendons, and bones.
That doesn’t mean speed or distance are inherently bad, but they come with higher injury risk and demand extra focus on recovery and injury prevention.
If you’re running simply for enjoyment, health, or mental clarity, science backs a simple truth: running a few times a week at a comfortable pace is not only enough it’s optimal.
Personally, we don’t prioritize pace in my training. I prefer to focus on consistency and the joy of being outside, moving through nature at a sustainable rhythm.
We own challenge isn’t speed it’s distance without stopping, finding that smooth, steady flow that lets me stay connected with my body and the world around me.
So, before you chase another PR, ask yourself: is faster really the goal or is feeling great and staying healthy the bigger win?
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