I’m running with a co-worker once or twice a week on my shorter run days. He is quite a bit slower than I am. I’m in no way a fast runner but he is considerably slower than I am.
I’m trying to add additional running days (headed towards the BarryP) in addition to my tri training. I find that my knees get a little achy after.
Am I hurting myself? Is this bad?
Tony
In my very uneducated opinion, but from one who is in a similar boat to you when I run with some of my family members, is that you’re probably not hurting yourself but be mindful of stride alterations. Running at a slower pace than normal will feel waaay different than a normal one, and of course means that your mechanics are different as well. I would say try not to do too much of that (train slow, run slow being the theory) and just be aware of how your body reacts to these efforts and treat yourself accordingly.
I have always found that running slower than a typical slow run for me usually brings discomfort. I think it’s bc like the above poster stated, you have to alter your mechanics to allow yourself to run at a pace that isn’t normal for you. I try and stay away from running with slower runners for that reason. if anything, run with them when they are trying to do a "faster"run. this will more than likely be a nice slow run for you that won’t affect your stride too drastically.
It doesn’t hurt to have some runs at a lesser pace. In fact, I would suggest that long slow runs are essential to building base for long distance races. Just add some faster solo runs or runs with faster folks to your schedule.
Do you like the co-worker? That would be my primary decision factor.
Like the others have said, just pay attention to your form - sounds like a good opportunity to work on keeping your cadence up.
I’m running with a co-worker once or twice a week on my shorter run days. He is quite a bit slower than I am. I’m in no way a fast runner but he is considerably slower than I am.
I’m trying to add additional running days (headed towards the BarryP) in addition to my tri training. I find that my knees get a little achy after.
Am I hurting myself? Is this bad?
Tony
I won’t lie.
I tried doing this once, and I don’t think I am doing it again. Just doesn’t work out. If I want to be social, I figure stick to a restaurant.
If I want to be social outside, I walk.
What does she look like?
OK serious now: you say your knees get creaky: you might find this additional easy mileage helps this go away. You say you are building up to BarryP, that will have you on your feet quite a bit and these easy runs are a good way to run more than you would be on your own.
Finally, several years ago I started doing my long runs with a faster guy. I know he was holding back but we enjoyed the runs and after while (~2 years) I caught up to his pace. I really appreciate the fact he helped me build my running to his level. Your colleague may feel the same way some day.
I often run with my girl friend who is on average slower by a couple of minutes per mile, but, a man’s gotta do what a man’s gotta do. I have on occassion, worn a light weight vest. Not enough to throw off my stride, but enough to add some difficulty to her faster runs. In all honesty, it doesn’t weigh more than some peoples fully loaded pack-mule-esqe fuel and hydration belts, or a hydration backpack. When it comes time to run without it its like instant weight loss…and actually it helps remind me how just a couple of pounds of body fat can make a huge difference in your running ability. Although others may very likely disagree with my tactic and scream I am increasing likelihood of injury, its what I have been doing for a couple of years, and it has worked without incident. That’s been my remedy…take it for what its worth, which probably isn’t that much.
Unless you are or are planning to in the future having sexy fun time with said running partner- I say no.
How do you know he’s not going the perfect speed for you?
I ran a threshold workout yesterday morning and then got in a nice 1:15 walk /jog with my pregnant wife last night. Great lil’ recovery run.
I run with slower people (friends, wife, people I coach, etc) quite often. Like someone else above mentioned, just adjust your stride to match what it *usually *is (in other words, DON’T adjust your stride to run slower, if that makes sense).
I ran a 17 mile long run with a guy a good 3 or 4 minutes slower than me a couple years ago. I was not mindful of my stride and really hurt the next day. Even though 17 at my own pace was hardly felt the next day. Now I just pay closer attention to my form and I’m fine. But it does get really boring
Anyway, it’s good to run slower for some of your runs. Doing it right, you won’t hurt yourself. If you have time, use that run as a nice slow warm up, when you’re done with the other person, move into speed work or a faster tempo run.
How do you know he’s not going the perfect speed for you?
This.
Be mindful of the paces BarryP’s plan suggests.
Very good point.
Coach Dave, Lovetotri and others, thanks for the input.
PS. He ain’t cute at all! Big mean and burlly. But a great guy.
Thanks
I two young daughters and as a result am very time limited in my training.
My approach is that I ask myself every workout:
what is the purpose of this session?
How will it help me reach my goals?
These two questions prevent me from running with a slower runner.
wanna run with me on your speed days? 
The only times you really shouldn’t care how slow you run is on easy run days (i.e. day after a hard run workout) or long runs. Every run should have a training purpose, and many running programs would have you running different speeds depending on the night of the week. This run with your friend should fit your week otherwise you may be missing out on a training opportunity.
I usually run with my buddy on my easier days. When I’m scheduled for runs that are beyond his fitness level I go it alone. So I am keeping my “faster” training days and distances in check.
My main goal is to get in better running shape and keep healthy. I just turned 47 last month and I’m finally starting to get a little faster on my runs. Yes, I’m late to the show. Started endurance training about 3 years ago.
Like I said, I am not fast. I’m just faster than he is at this time.
My usual strategy with a slower partner is to run at my usual pace and just do a lot of turning around and running the other direction to keep myself in my partner’s general area. No need to run side-by-side. I also burn time by doing stair repeats if I stumble by a staircase on the run. My strategy is just burning time without ceasing movement. Loops in grassy areas, some parkour-style jumps and such, whatever. Keep it casual, do the serious training runs solo.