[scott_w]

Probably not for running because it would affect how you run in a way that wouldn’t give you the benefits you’d want above just running the full distance. Probably the only thing I’d recommend for “running slow but getting good benefits” would be off-road running. The softer impact and uneven ground reduce stress while giving you a joint workout that supports road running, in my opinion.

For cycling, just ride up a hill if you’re that desperate for punishment :p