Why You Should Never Apologize for Being a “Slow” Runner

Let’s start with this: I get it.

While my long legs occasionally carry me onto a local 5K podium, I’m far from the fastest runner out there.

I’ve been in group runs where I was clearly the slowest one, no question. And I know that sinking feeling when everyone else is gliding along while you’re pushing hard just to keep up.

You feel like you’re ruining the vibe, holding them back. So you start with “Sorry I’m so slow,” then follow it up with “Seriously, you don’t have to wait for me,” when they keep sticking by your side.

You're torn between being grateful and frustrated, and the apologies just keep spilling out.

But it’s time to stop.

Stop apologizing for being a slow runner.

I know those words come from a place of kindness. It’s much more considerate than snapping “Slow down, you jerks!” But I’m telling you honestly and sincerely you don’t have to say sorry for your pace.

Here’s why:

1. We’re genuinely glad you’re here.

Maybe it’s bold of me to speak on behalf of all runners, but I’ll say it anyway: I love running with you, no matter the pace.

Running has been one of the most transformative parts of my life, and nothing makes me happier than sharing it with others.

That includes you.

Not even fresh-from-the-dryer towels, Easter-season Cadbury mini eggs, or a discounted craft beer at happy hour can top that feeling. So thanks for coming out.

2. Hanging at the back makes you stronger.

You might think you're holding us back, but what’s actually happening is you’re pushing yourself further than you would alone. That burning in your legs and labored breathing?

That’s called progress. Don’t view it as a slow day think of it as a bonus speed session. Running with faster people turns your average run into a mini challenge.

And it’s way more exciting than doing solo track repeats. Trust me, I’m happy to help you level up.

3. Slower paces help us too.

Let’s say I’m one of those “fast runners” you’re worried about. Truth is, sometimes I need to be reminded to slow down.

Long, slow runs are essential for building endurance and staying injury-free, and it's easy to forget that when you’re flying on adrenaline.

Plus, now that I’m into ultrarunning, learning to ease up even walk is a vital skill.

I once read an ultra race report that joked: “If it even smells like an uphill, walk it.” And it’s true. Most of us aren’t Kilian Jornet. So believe me, slowing down is a good thing for all of us.

4. It’s all relative.

“Fast” and “slow” depend entirely on context. In every group run, someone will be at the back and someone will lead.

What feels slow in one group might be lightning fast in another. That’s what makes group runs fun: we all mix it up and step outside our solo paces.

If today happens to be your day at the back, no worries. Someone’s got to be there and it doesn’t make you any less of a runner.

Remember the classic truth: the slowest runner is still miles ahead of the person who didn’t show up.

5. We’ve all been the slow one.

Unless you’re some freak-of-nature prodigy, chances are you’ve been the last one before. I have. And sometimes even now, I end up running with speedsters and suddenly I’m the one struggling to keep up.

We know that feeling. It can be humbling, even disheartening. But you’re not alone, and there’s no shame in it.

You’re showing up. You’re putting in the effort. That’s what matters.

So stop apologizing. You belong out here, just like the rest of us.