The Form Gap Between Fast and Slow Running
And how to close it
I got a great run question from an Athlete in our Tribal team chat:
“Question for coach, but figured I’d put it in here:
My running form feels way better when I’m running faster - like 30 to 45 seconds faster than my casual Z2 pace.
I’ve tried replicating it at the slower pace but it’s just not the same.
Should I just send it on all my runs until the faster pace becomes easier?”
This is super common. Especially for developing runners.
Here’s my reply:
Why Faster Running Feels Better
Short answer:
Running faster is supposed to feel better.
But no - that doesn’t mean you should push the pace on Z2 runs.
Long answer:
Faster running is more efficient. It naturally leads to:
longer strides
higher heel lift
better knee drive
less ground contact time
And the gap in efficiency between fast and slow running is wide for early stage runners.
Training to become a better runner is about closing the efficiency gap between fast and slow running.
Closing The Efficiency Gap
Drilling down form should be a focus on all easy running, interval recoveries, WU/CD, etc.
The easiest way to do this? Keep your cadence up.
Cadence Rules of Thumb I’ve observed as a coach:
170+ is a good floor for everyone
Athletic guys can often run 175-180
No one is moving efficiently below 165
Pro Tip: add cadence to your watch’s data screen so you can monitor it during runs
More Ways To Drill Down Form
I will often program long runs to end with Z3 pushes.
That's more about drilling down good form under fatigue than a fitness boost.
Closing the efficiency gap takes a long time to develop. Years. But every run is a rep.
And every Z2 run is ingraining mechanics that the body will default to in long distance races.
That’s why I hammer on:
Drilling down your form on easy runs
Focusing on posture and rhythm during warm-ups, cooldowns, and recovery jogs
Using late-run strides or Z3 pushes in long runs to reinforce mechanics under fatigue
This isn’t just about fitness. It’s about rewiring your motor patterns.
A 10% efficiency gain at Zone 2 may not feel exciting today.
But it’ll show up big when you're deep in a marathon, Ironman or ultramarathon.
Onward.
— Ryan
P.S.
This kind of question is exactly why I love group coaching.
The details matter.
And talking them out with others chasing similar goals makes the journey 10x more sustainable.
Want in?
Join our upcoming Run Fundamentals Cohort. It’s a 4 week group coaching program designed to teach you skills to get faster while staying healthy.
weekly live calls
hands on help with your goals/challenges
clarity on how to build a sustainable run program
instruction on intervals, workouts, and how to structure your week
Athletes who join get full access to Tribal: team chat, gear, and our complete endurance education library.
Starts August 4. Costs $300.
We have 2 spots left before enrollment closes.