As previously mentioned, this type of cardio enhances your endurance, which trains your body to use oxygen more efficiently and increases your aerobic system's capacity, Garcia tells us. This is key in helping you perform better for long-distance runs.
"In addition to aerobic endurance, slow running helps develop muscular endurance. While running at a slower pace your muscles are engaged and you become resistant to fatigue (over time)," he adds. "[Additionally,] running at a slower pace allows you to focus on form and technique. This can improve your running economy—the amount of energy you expend at a given pace. Efficient running using the proper mechanics can help you conserve energy."