It’s no secret that Kenyan runners are some of the fastest and most awarded in the world. Names like Eliud Kipchoge and David Rudisha have graced the Olympic stage for years, and for good reason. But what puts these athletes in a class all their own? 

While many people leave it up to genetics and a widely spread running culture, running coach Will Baldwin, who spent years training in the country, claims it all comes down to technique. While you might think of marathon training as a full-out grind, Baldwin states the way they run “easy,” better known as the “Kenyan shuffle,” is what surprised him most.

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What Is the Kenyan Shuffle?

“The Kenyan shuffle is a super slow, relaxed jog, something East African runners—especially Kenyans—are known for,” he says. “The main thing about it is just how ridiculously easy the start is, almost like you’re barely running. When I was in Kenya, we’d walk a little to where we were gonna start the run, and honestly, that walk kinda felt like part of the run itself. It’s all about easing into the effort instead of forcing anything right off the bat.”

Traditionally, if you’re training for a marathon, coaches will tell you the best way to begin is to start slow—gradually increase your running mileage over time. They also suggest focusing on a mix of easy runs, long runs, and tempo runs.

While Kenyans believe much of the same, the Kenyan shuffle focuses on making the run itself easy—slow to start and building gradually. However, according to Baldwin, you don’t want to use this method when you’re trying to simulate a race-day run. 

“What makes the Kenyan shuffle is how easy and chill it is from the jump,” Baldwin says. “It’s not what most people think of when they think of running—hard, fast, grinding—it’s the exact opposite. It’s giving your body time to warm up, settle in, and move in a way that feels natural.”

As you gain mileage, muscles loosen, body temperature rises, and the pace naturally begins to quicken.

“But the effort never really changes,” Baldwin clarifies. “It’s not about forcing a faster pace; it’s about letting your body decide when it’s ready to move a little quicker.”

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When to Utilize the Kenyan Shuffle

The best part about this running technique? Anyone can do it and it’s incredibly versatile.

“It’s perfect for easy days, warmups (so you don’t waste energy before the main session), in between hard intervals (since light jogging actually clears lactate out of the muscles better than walking), and cool downs to bring the heart rate down gradually.” 

This type of running isn’t just for outdoor training either. While most runners agree that running is best done outside, this can easily be incorporated on the treadmill.

“Walk on the treadmill and slowly increase the pace until it’s too fast to walk, but too slow to run,” Baldwin says. “That’s right in the zone you’re looking for.”

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