I just call mom or a Friend and start talking with them through my airpods during my slow solo runs. This way I am sure that keeping my conversation I won’t be Running too fast. Plus mom Is super happy that I call her.
As a european watcher that loves the channel I would die for some metric info in screen every time you talk about distances and speed per mile. 👍 Keep up the good work!
I struggle to run sub 13 minute pace. My goal is to break an hour for 5 miles. Not lookin too good actually. But I don't care, I have fun. I just love to watch fast runners and I am in awe.
Don’t doubt yourself! I just started running back in May and at first I couldn’t run more than half a mile. But as of yesterday I’m finally to where I can run 5 miles in an hour. If I can do it you can too just be patient with yourself and make small goals. Good luck!!
@@xoxomegglesxoxoThank you and congrats. LOL, the issue is I've been running for 30 years and have watched my 5k time go from 24 minutes to 36. But I am on a mission, I hit a flat hour the other day for 5 and will continue to work on it. It's partly my focus, my mind drifts and my leges slow, but I gotta Garmin and I have plan for that. I will defeat aging. Maybe.
QD: I started xc during my senior year of hs last year, and the team culture led us to take easy days at around 6:30-6:45. At the time, I didn't have to breath very hard, so I assumed it was easy enough. When track came along, my season was riddled with little injuries that prevented me from training, which I now realize were likely due to that OTS that you mentioned. This year, I moved down (up in elevation) to Flagstaff for school, and have been training towards an attempt at walking on to the NAU xctf program. I've been running with the club, and have since realized the true importance of taking easy days really truly easy. I usually go between 7:30 to 8:30 depending on how the legs feel in order to recover from workouts, tempos and long runs. Because of this, I have been able to bring my milage waaayy up without feeling any pain. The last three weeks have been the highest milage weeks of my life, and with little to no pain whatsoever. All of this thanks to running easy
Glad you shared this because on race day I can run a 7:30 pace but easy days sometimes I cant even get my legs to run a 10:00 pace because of all the hard effort.
Running "slower" to run "faster" seems intuitive to me. If you're always going ALL OUT, how does your body have time to rebuild what you've broken down? A consistent mix of fast & slow is key for me. Keep up the good work Mr. DeMoor!
Yes indeed but it's not just about going slow to rebuild and take it easy, even if body is 100% say for example, its important to build aerobic threshold and that is built and trained by going slower and utilizing oxygen efficiently and fats vs sugars.
There is a book called Running with the Kenyans, and they ascribe to running slowly to offset the days of hard training. Reasoning is that if you go hard all the time, you begin to dread working out(running). Makes sense to me.
@@thomasmichaels6850 also important for cardio fitness and raising aerobic threshold. Slower. Easy steady running or aerobic exercise increases fitness greatly and is very important.
I completely agree! Back in high school, my coach ALWAYS had us do every single run hard, I have no idea why she thought this was the only way to improve. She didn’t believe in easy runs and we never ran faster than 18 minutes for the 5k. Years after high school, I started to train slower and saw significant improvement from this type of training.
Maybe because I'm older but this is a non issue for me. If I know I have to run a slower pace then that's how its going to be. I can see when I was younger like a teenager or in early twenties my personal drive to excel at all times might have gotten in the way of my goal to run slow.
QD: Slow runner here, and I said this before: A former vid of yours talking about the importance of easy runs / building aerobic base changed my entire running philosophy. So now 90% of my runs are at a leisurely 9:30 - 10:00/mi pace. I'm personally shocked at how well that translates to racing, as my most recent half-marathon I completed at sub-8:30 pace. I'm sure this will plateau and I'll need to do more speed workouts to improve but the building my base approach is definitely making me stronger for right now. I'm in my 2nd year of running.
Terrence Huey If you plateau while building your aerobic base you have to run more mileage. You cant plateau as long as you are running more miles than you did the last week/month. So even How slow you run you cant plateau as long as you are running more miles😀
@@gabriel11291 Ah, well ... now I do about 40 miles a week, with about 30-35 of them easy! But when I wrote this comment I was doing roughly 25 miles a week, and 22 of them easy!
QOD: I find that running by time instead of distance works better on easy runs. This way your mind will naturally tell your body to go slower as there is no incentive to go faster.
This is a great idea. With a new baby I’m more time crunched than ever. Sometimes I find myself going faster than I should because I’m trying to hit a certain distance number before my exercise time is up.
I definitely subscribe to running your easy days EASY and hard days HARD. This is something the Kenyan runners are known for. It’s not unusual for guys like Kipchoge to run 9:30-10:00 pace on their easy recovery runs. I’m very impressed with your work ethic Seth and your persistence in getting the training done. Hard work pays off
Train Well Race Well bruh eluid kipchoge is also running an insane amount of miles per week. and although he runs at 9 min pace sometimes, from what i can tell he usually runs a lot faster
+1! I am 5'10 and my wife is 5'3. My stride is significantly longer than hers, so her 60 percent effort is closer to my 25 percent effort. Running slow is brutal when you have to force yourself to do so.
I trick I’ve found that helps me stay slow is I’ve set up my watch to have a screen to only show my HR and HR zones. That way the only metric I’m thinking about staying in the right zone for that easy run. Works well for me.
I recently started running again and found your YT channel. You’ve been an inspiration and I’ve learn a lot from watching you. Keep it coming and thank you.... God bless you and your family
Seth, great work on the vlog as always. One of the highlights of my day. QOD: I do my easy runs on an XC course the local high school has at a park by my house. It's a 1.5 mile loop on grass and dirt that lets me cruise along with minimal impact. I measure the easy effort by breathing. If I'm running with a friend I'll be able to carry on a full conversation. If I'm running alone I'll make sure I can maintain a pattern of at least 3 steps inhale, 2 steps exhale. I find this also keeps the HR in the appropriate range without having to study the watch the whole run. I also set my watch to show time instead of pace during easy runs so I don't get caught up in pace and I can run purely by perceived effort.
QD: Most days are easy days for me because that's when I really enjoy running. 3/4 times when I have a workout on the schedule without a specific pace I go easy but my easy is around 5min/km. If I go even slower my form tends to break down and I therefore just try to relax at the 5min/k pace. Loads of sleep is key. Getting the rest in is so important. Going easy is essential if one wants to go high milage, very few people can actually run fast and high mileage. It's not something to be ashamed of at all, it's something good and I do think it's easier to capitalize on that when you're doing the training solo compared to being in a group. Group pressure and push is much more beneficial on hard days.
Seth, absolutely love your work. Congratulations on all your success and good luck in Amsterdam. In reference to slow/easy running, as a running coach, this is the most difficult concept to explain to my athletes. I consider the easy run (runs) to be the most important aspect of training as these runs make the majority of your training. When you run easy, you are developing your aerobic capacity, developing more mitochondria and teaching your body to utilise fat for energy better in longer races. Matt Fitzgerald talks about the 80/20 approach where you do 80% of your running easy and 20% at various faster paces. There is a mountain of scientific evidence to support this approach and any coach worth a $ gets their athletes to train this way. Also, it’s the best way to stay injury free and build consistency. I cherish my easy runs. Rock on Seth!
@@baldyslapnut. it's crazy. Having the patience and discipline to stick to an easy pace is quite the challenge for many people. The no pain, no gain mentality leads to way more injury than easy running. There is a time and a place to push hard.
hello mr. demoor, it's manuel from the philippines, i really appreciate your vlog because of the many tips you give, i am very thankful for that, i am training now for ultramarathon this coming oct.26-27 and all the tips you have giving up in your vlog i used it in my training, thank you mr. demoor and God bless you and your family, goodluck for your coming marathon..👍👍👍
I am trying to hit 5k in under 20 minutes. I am 44, set a goal 12 months ago. My training routine was horrible until perhaps maybe June this year, I incorporated slow easy runs, where I didnt think about speed. I extended my mileage in the process. By Early September, I felt my stride length improved and then a couple of weeks ago I clocked a 21.48 min 5k. I doubted the gps on the phone. Yesterday I ran a steady pace without pushing my body and i clocked a 24 min 5k. I am a new runner, making all sorts of mistakes but getting better. Right now I have the wrong pair of shoes and my shins and calfs are hurting. Your videos as well as the other RUclipsr Sage Canaday are inspirational. Keep up the good work.
I’m in my freshman year of college and my coach advises us to go extremely slow on easy days and it works. At first I was skeptical because I wasn’t used to running at high 8 minute pace to low 9 min mile pace but it has made me so much more fresh for my workouts and races.
It's a challenge of its own to run easy on easy days- I find myself wanting to drift into steady state a lot of the time. Lots of work to do building that discipline.
I have tried to take your advice on running crazy easy, but I struggle to run slower than 8:-8:30 per mile. One part is Strava makes me want to compete against others even when I shouldn’t. Another part is that I feel like I’m just not moving at that pace. Seems like more work to run slower at times. Starting to rebuild my base fitness for the rest 2019 so I can begin a marathon training block at the new year, but plan on taking your tips on the easy and hard days so I can hopefully reach I big goal in April.
I think having a training plan where your entire week of workouts (or several weeks in the buildup toward a goal race) are charted on calendar is a good method to keep yourself in check. Looking ahead on the calendar at the monster marathon pace long run on Sunday will naturally keep you in check on your easy/recovery days earlier in the week.
My easy days sometimes turn into tempos 🤪: it’s hard to go slow, so I’ve figured I can wear minimal/0-drop shoes, pick a soft surface to run on, focus on form and then I’m forced to take it easy. I general, I have a fatigue-week every four weeks, and that’s when I plan to run with friends that are slower than me and I wanna chat with, that way I keep HR going at no more that 60% of my max. Great content, btw. Also, when you say threshold I asume you talk about HR (independent of altitude and surface), since running at threshold pace for a marathon is impossible!
Damn 22 miles and you were sore 💪🏻 Q&A: i had this problem today i ran 11 miles yesterday and today wanted to hit 8 but my legs were so tired i had to do only 5k almost 9:30 per mile felt them like rocks
QD: for easy days I go out without any water and keep a pace for 4-6 miles that is slow enough that I do not feel thirsty. Usually 8:30-10:30/mile for me.
Like your videos.i started running at age 49 to lose weight and improve my fitness.16 months later I’m down 70 lbs. I’m training for my first half marathon at age 50. About 8 weeks to go. Rebuilding a bit after an injury but I’m up to 20 miles this week. My usual pace is 9:15. Just about to start strides for the first time and then hill strides in a couple weeks.
...and you didn't even mention the psychological boost (confidence) you get/need from being able to hit your threshold run target pace as a result of being fresh enough from the s-l-o-w recovery runs...
I thought you'd mention that running slow still builds your aerobic capacity and the skill of running Because if you're doing it just to "recover", why not just take the day off and don't run at all? Because easy running actually still helps you, even if you're way below your race potential
Realize that your goals are your own and some days are just easy days. If others don't want to take part need to have the mental strength to do the workout that's best for you. Then kick the pants off them for race day. ;)
My easy running is a pace where I can easily talk to my buddies or watch the world without feeling effort and thats usually around 9:30 pace. I train in zero drop so Altra Torin 3.5 Knit are my current cushy shoes.
Hey Seth, just a suggestion that might help, all the recovery drinks are excellent but I noticed runners like Sage Cannady & Harry Runs, pretty sure the recovery drinks are supplemented with, raw fruit or fruit juices, with tons of electrolytes mango, Papaya, coconut water melon
Great discussion Seth.... it still makes me wonder.... when do you hit the point where a day off is more productive than an easy day? Let's say your body is really tired; is running 'easy' really more recuperative than just taking the day off, stretching, maybe some core work, etc.??
I think it is better to run some days vs rest only because it gets the blood flowing to the legs to aid in recovery. I run *really* slowly on my recovery days since the goal is *only* to get my muscles less sore..if that makes sense
Hey big dog! It does make sense.. OTS is the game changer so slow and listening to our body makes sence for the next fast training. 💪🏻🙏🏻👍🏻 i got my t shirt just arrived and loveit ❤️ i smiled when i saw it for the first time. I put my grain of rice in the vlog to happines. Giving back all ive learned on your journey 🙏🏻
QD-on my recovery runs I go at 9:50-10:00 per mile. I wear a pair of Hoka Cliftons to encourage a slower pace. I rarely do more than 2 race pace runs pers week. Everything else is at steady pace. I also do a trail run once a week. Hill repeats for speed.
Very easy day are important the longer the race distance. Essentially, it increases capillary vascularisation and efficiency of the aerobic system so to speak. Each specific session (i.e. threshold, tempo, lactate, interval, long run) has their place in an comprehensive training plan, all design to work and stimulate stress at various intensity. However, in a state of OT, recovery and benefits of the training above might not be optimised. Thus, it is important to maintain quality for each session, pushing hard when the training dictates said intensity and slow down when easy day are in. HR may or may not be the best tool, but the body never lies. Breathing patterns, muscle soreness, running rhythm, motivation and recovery are telltale signs of response to training QOD: I do 5-10k jogs at 7-7:30 kmh pace just enough to get the body going while i recover from a prior intense training session. Alternatively, cross training with some swims and bike ride are fun workouts to spice things up.
QD: If I am at home I run typically slower than 7:30 pace, however my coach has us run between 6:30 and 7:00 miles on our easy days, 1 in every 3 days being a "massage" day where we run whatever pace we feel like
Coming to this video late but "Winner, winner, chicken dinner!" I just ordered the famous book by Joe Henderson titled, "Long, Slow, Distance" through Amazon. I know I am dating myself. Who is Joe Henderson they say? This method advocates high volume/mileage training. I just got back into jogging and I am tempted to run every day but it is "Karaoke Sunday" and I am going to keep Sunday as my total rest day plus a coupla' screwdrivers at the bar. Ha! I think a pleasant blend of fast hard/slow easy is the best for me but more on the slow side. Currently, 12min pace is my easy zone and 10 to 11 is fast shoes. As time goes along and I get back in practice, I am hoping at age 64 to be able to deliver a 9min pace for my races, perhaps better in short distances like the 5K. Thanks Seth once again for a great video.
I have started running way more outside than I ever did before thanks to this quarantine and I’m grateful for it because I know it’s going to make me a better runner. I didn’t run much outside before, mainly just do Orangetheory and treadmill interval running, but even still was starting to place top 3 in my age group in some 10K races. Btw, I’m 49 and really only started running about 12 years ago. I don’t think I’m running easy enough on my “Easy” run days! My typical run is around 4-6 miles and I feel most comfortable around a 8:15-8:30 pace. I consider that “easy” but feel I should be doing some runs, especially longer ones, slower than that. My problem is when I do try to take it really easy and run slow, I feel way more sore afterwards! I chalk it up to I’m not running my normal natural running gait. Is this normal?
A goal I recently set was to run at least one run a week over 6 miles where the pace is 10:00 or greater. I HATE TO RUN SLOW!!!! And it seems to beat me up worse than running at an efficient pace for me. Guess my form is not great when I try to ease along.
What would you say would be the best way for a 6’5 ft 240 lb guy, who averages a 09:15-0930 mile, what would you say is the beat way to get that time lower and try to be competitive for races?
Qod: I’ve only been taking my running seriously for about 10 months and have done my first half marathon. I went through a training plan and made sure to do my easy slow runs, but I find it really difficult to go slow! My pace is all over the place at times. I do live in an area where there is a lot of up and down on hills, but sometimes I feel like I’m speed walking to try and slow my pace and I feel as if I’m forcing my gate to change to go slow. I’ll keep persevering, but it just does feel awkward for me to go baby steps slow lol! Seth 5:12 marathon pace, that is mind blowing, go get em 👍🏻
I'm 55 and just started running a year ago in December. I'm running 15 miles at 9 and 10 minute miles. I wonder if it's possible at my age to get faster
I bet you can unless you have some type of condition or injury that prevents you from running faster. Look up finishing times by age at different events.
Please gradually increase, add 10 to 20 % extra. I ran fast and went to the hole he is talking about. My hip is injured and I am waiting for it to heal. Please add speed gradually.
Train slow to run fast such an important and beneficial rule. I have a hard time forcing myself to go slow though lol. But boy does it feel good and build the aerobic capacity. It definitely pushes up the aerobic threshold, the pace that you can easily take in needed oxygen and run at and utilizes high amounts of fat vs sugars.
I used the Dr. Teel’s (Lavender) bath salt yesterday too. Only mine was after a 4 x 3K cross country workout off of a 50 mile week. That’s like a warmup for you, huh? 😀
I run slow during recovery period SETH.....Ohhh feel that soreness on my foot as well and till now still aching after my 360° 34k marathon SETH....I only soak it in warm water with salt and ginger great effect.
The world's best marathon runner, Eliud Kipchoge, also trains slow, in order to run FAST. I also do my morning runs quite slow. I used to run at a pretty fast pace, however it just entirely ruined the day. I would return to school and work exhausted and dizzy. Running at a slow pace is especially good because it leaves ample energy within your body to complete the day's tasks.
First: I see you running easy and I think how cool! He’s running a human time! 😆 that’s how those cyberdine creations make us think they are human! But then I really think... man Seth is in a place where few make it to... and he is going places! Just keep running Seth! You’re running is coming together at a great time for you... stars are aligned or whatever people say... you are going onward and upward! Now for the love all good things take it easy and maintain until your trip! You’re on a great path!!!
Today was my first easy day of my 3 month trail Marathon training block. I focused on; perfect* foot placement, fast cadence/short steps, a few short inclines and deadlifts for my lower back at 20kgs
Love it and 100% agree! I’m the same way, once I go over 90 miles per week I have no choice but to go slow on my easy days. Anyone that doesn’t understand that simply isn’t training at a high volume / level. I know 13:30 5k guys jogging around 50 miles per week or more at 8:00 / mile or slower 😂
@@filipstojsavljevic6074 some definitely are but I’ve trained with 13:15-13:50 5k guys, also sub 4 mile guys that jog around as slow as I do. Everyone is different and every training environment is different… I train in southwest Florida where it’s 85-95 degrees + 80-100% humidity and I can tell you nobody in their right mind would run 6 flat pace or faster for their easy days here. They would end up in the hospital Fr… I’ve trained in flagstaff, LA and Eugene oregon as well for extended periods of time and each has their own natural “easy” paces. I’ve seen elites go 6:30 pace for their easy runs for 4-6 weeks and fly to Portland oregon just to race horribly or drop out, summer after summer.
Great video. Aerobic running 7.50 pace to 8.20 pace. Recovery days "easy" 9.30 - 10 min pace. Nike turbos originals. Turbo 2s jus not cutting it. Sent back.
Hoka Carbon Xs (not Carbon X2s) are my favorite shoes to run in. I'm not a fan of the Carbon X2s at the moment, there doesn't seem to be enough of a toe-off and they feel a lot more flat-footed. What are your favorite shoes to run in? three miles or more on roads or sidewalks. I've like the Asic Nimbus 20s for running trail.
Qd. I run with my kids. Using the running stroller. But i do struggle to run slower on some days. Btw... when you say run slow.... that usually most peoples fast pace .. ..
I currently run 11:06 a mile. Down by 2 minutes so my easy long run days are to run 12-12:45 a mile. But instead I ended up running 11:37. Grrrr Trying to run slower is harder I find! Anyone else experience that?
the key is, is your leg feel sore... can you jog at 12:45? If you say you can fast jog on 12:45 pace, it may not be an easy run for you, more like a jog.
I recently discovered your youtube channel and I really like your content. Very very interesting! Congrats for your work and good luck in Amsterdam! From a new suscriber from de Basque Country!
Right now my easy day is 90 minutes of hot yoga and cycling or swimming alternated with my run days which are 20-30kms. I just don’t get why you would want to run at all during recovery when you can use you body in other ways that facilitate recovery and have no impact...
“We will rebuild him...make him STRONGER than he was before!” At my age (59), easy runs are the norm. I find it much easier to burn out or get injured if I go hard too often...like I did in my 20’s. And easy days can mean no run at all, just a day spent being kind to my lower extremities. #BVstrong
I know this is a late comment, but one thing you didn't touch on: The heart pumps maximum blood each pump at around 60% of max hr, so if you go above that level on easy days, the legs get more fatigued, but the aerobic gain is the same. When you go above 60% of max heart rate, the heart only beats faster, not more. Thats the most important reason along with the legs recovering
I think Jack Daniels also talks about the benefits of easy runs helping other aspects of fitness and so can sometimes be better for your training than a faster paced run. So putting aside tiredness, there are focusing on the intense runs, I think there are advantages to the slower run too.
Trying to crack 315 in Chicago and my easy runs, LSD were all prescribed at 8:40 to 9:10 per mile pace, so of course being a macho idiot i made sure i did most if them in the 8:30 to 8:40 range. Seth, put me first in line when you decide to start coaching distance running/marathon runners!!
If you ever find yourself in the Springs, I'd love to treat you to an Ashiatsu session at my office! Deeper work than hands without the pain of elbows and thumbs
Hey seth and everyone! I've been building my aerobic base for 3 months now, I run 50% in the mountains and 50%on roads. I run around 80km a week. My question is, without a target race in the next 6months, should I just continue building with no speedwork, or should I slowly start incorporating so harder days. I'm really enjoying my running and I feel fit, I'm going to run my first 50km race April 2020. Any advice would be highly appreciated
Etienne, with a 50k as your next race and it not being until next April, I would just build a large base over the winter and then start specific work in February. That gives you a solid platform from which to launch your race training. That also gives you a 16 week training block to build the speed for your 50k. If you need to stay a little motivated and sharp without having to get into training mode, the fall and winter are great times to jump into low key races for Halloween, Thanks Giving, Christmas, etc. Treat the races as tempo or threshold sessions and have fun.
Thanks man! Solid advice! I was thinking the same thing, my base is feeling real solid at the moment, but I'm feeling slow...I do long mountain runs with a lot of vert, so I see that as my 'harder' days, the road runs are all at a relaxed effort, fun, but slow!hahah! I will do a winter race, just to stay motivated and to get the legs moving faster :) thanks for the reply! Much appreciated, you can have a look on strava if you have some time, I would love to hear some more advice after looking at my numbers :) since it'll give you a clearer point of view for where I find myself at the moment
Im a beginner and i do 3k under 20 min on easy day. My goal is do run through a half marathon later this summer. Finishing without stop running would be very cool.
I’m a 34year old at 93kg and can maintain 9 minute miles for roughly 10 miles, but my heart rate is constantly at around 175/182 bpm 😂. I’ve only been running since March this year though. Got my first marathon in September. I’m a hiker so my legs know how to withstand long miles but this running game has shocked my cardiovascular system. I do do slower paced and tempo runs but I find it hard to control my heart rate from staying high.
Always go for my Epic reacts or Odyssey Reacts for a comfy ride on easy days. It gets me in that comfort mentality where I don't feel the need to push, just enjoy the ride.
I agree with everything you said Seth, I have a hard time running slow, I am slow now at this age lol but I will walk at a steady pace for 3 miles. That really helps me recover. I still lift weights pretty hard, I'm 213. So I have a lot of muscle mass on me. And that's a lot of pounding on my legs. So walking helps me a lot on my easy days. Yes it would help a lot if I totally changed, what I did in the weight room, and lift to make me faster runner, but I still love lifting like a bodybuilder.
Even if I run almost consistently I am running about 195 pounds at the moderate pace. Running slow isn't habitual for me. Plus a love birds to be removed, it sucks even if my abs are toned that my sides aren't. I am running because its a body weight exercise that utilizes my legs and lungs. I am not a racer or competitive person, but to increase my speed to running 3 miles tirelessly.
I run mine in Peg 37's or zoom fly 3s although I'm curious to when the zoom fly 4s are coming... I also aim to keep mine very relaxed. Start very conservative and slow and gradually build. I start at about 5:30 per k and build maybe faster then 5min ks which is very easy for me as a sub 76min half marathon runner. My easy runs are often on 7-8km which again for a marathoner/Ironman athlete its pretty short. The aim is active recovery.
How often are you in the Leadville/ Buena Vista area in the December and January months? Have family out there and will be getting in some winter miles during break from school.
Light and shade in training. Slower easy days make the goal sessions achievable. Whatever your goal is for an event (more so if you have a goal time in mind) you must be able to run these mile/km splits in training in your goal sessions like a long run for a marathon. Being able to achieve this in training means your body and mind knows what it is like to be at that pace so race day is not a new experience and having done it in training you have the psychological confidence going into a race to know that you can run the required splits to achieve you time goal. (Of course on race day you must stick to your race plan/pacing or you will pay on the back end and jeopardize your goal finishing time by blowing up in the finishing stages.)
perfect timing for me to jump back into your blog , as im gonna go for a easy day today as i plan to push race pace tomorrow for an hour to test my speeds if weather permits / on that note what do you do on bad weather days when you had a intense speed worout planned ? you just blast through the rain or do you go blast the treadmill or is it better to push it back a day ??? Anyone's anser or opinion would be cool on this one
I just call mom or a Friend and start talking with them through my airpods during my slow solo runs. This way I am sure that keeping my conversation I won’t be Running too fast. Plus mom Is super happy that I call her.
that's a brilliant idea .
@@Saundersstrong ...and works! Than you.
Happy mum, happy run... :-)
That's a win win!
“Take your easy days easy.” is the golden rule.
As a european watcher that loves the channel I would die for some metric info in screen every time you talk about distances and speed per mile. 👍 Keep up the good work!
Yep pretty much for every country in the world except for the US lol.
Yap, 1mile= 1.6 km, on the other hand, 1km.=.609 mile if you do not know how to calculate then you have a problem. LOL
There’s two kinds of countries in the world... those that have been to the moon, and those that use the metric system. ;-p
@@rubasteve LOL ;P
@@rubasteve You mean those countries that have school shootings every month, and those who don't?
I struggle to run sub 13 minute pace. My goal is to break an hour for 5 miles. Not lookin too good actually. But I don't care, I have fun. I just love to watch fast runners and I am in awe.
Mary Salmon you can do it! 😊
@@Xx0GsaburzxX thank you
@@Xx0GsaburzxXThank you and today I did it, i'll call it the kipchoge effect. If you believe you can, you will. Next, a sub 30 5k. Run on!
Don’t doubt yourself! I just started running back in May and at first I couldn’t run more than half a mile. But as of yesterday I’m finally to where I can run 5 miles in an hour. If I can do it you can too just be patient with yourself and make small goals. Good luck!!
@@xoxomegglesxoxoThank you and congrats. LOL, the issue is I've been running for 30 years and have watched my 5k time go from 24 minutes to 36. But I am on a mission, I hit a flat hour the other day for 5 and will continue to work on it. It's partly my focus, my mind drifts and my leges slow, but I gotta Garmin and I have plan for that. I will defeat aging. Maybe.
QD: I started xc during my senior year of hs last year, and the team culture led us to take easy days at around 6:30-6:45. At the time, I didn't have to breath very hard, so I assumed it was easy enough. When track came along, my season was riddled with little injuries that prevented me from training, which I now realize were likely due to that OTS that you mentioned. This year, I moved down (up in elevation) to Flagstaff for school, and have been training towards an attempt at walking on to the NAU xctf program. I've been running with the club, and have since realized the true importance of taking easy days really truly easy. I usually go between 7:30 to 8:30 depending on how the legs feel in order to recover from workouts, tempos and long runs. Because of this, I have been able to bring my milage waaayy up without feeling any pain. The last three weeks have been the highest milage weeks of my life, and with little to no pain whatsoever. All of this thanks to running easy
QD: I only breathe by my nose, if I can't it's because I'm going to fast. It's simple as that.
Glad you shared this because on race day I can run a 7:30 pace but easy days sometimes I cant even get my legs to run a 10:00 pace because of all the hard effort.
Running "slower" to run "faster" seems intuitive to me. If you're always going ALL OUT, how does your body have time to rebuild what you've broken down? A consistent mix of fast & slow is key for me. Keep up the good work Mr. DeMoor!
cindylouwho88 wise words 😁
Yes indeed but it's not just about going slow to rebuild and take it easy, even if body is 100% say for example, its important to build aerobic threshold and that is built and trained by going slower and utilizing oxygen efficiently and fats vs sugars.
There is a book called Running with the Kenyans, and they ascribe to running slowly to offset the days of hard training. Reasoning is that if you go hard all the time, you begin to dread working out(running).
Makes sense to me.
@@thomasmichaels6850 also important for cardio fitness and raising aerobic threshold. Slower. Easy steady running or aerobic exercise increases fitness greatly and is very important.
I completely agree! Back in high school, my coach ALWAYS had us do every single run hard, I have no idea why she thought this was the only way to improve. She didn’t believe in easy runs and we never ran faster than 18 minutes for the 5k. Years after high school, I started to train slower and saw significant improvement from this type of training.
Always start out slow but then I get bored and gradually speed up
bjbt28 Yeah I feel the exact same way.
Yep, every time. My easy runs are always progressive
Make it a competition against yourself: You lose if you run faster than xx pace, but you also lose if you walk. Now try to win against yourself.
Maybe because I'm older but this is a non issue for me. If I know I have to run a slower pace then that's how its going to be. I can see when I was younger like a teenager or in early twenties my personal drive to excel at all times might have gotten in the way of my goal to run slow.
I come back to this video on days like today to mentally pull myself back and know I’m not losing a day to get faster if I take an easy day.
QD: Slow runner here, and I said this before: A former vid of yours talking about the importance of easy runs / building aerobic base changed my entire running philosophy. So now 90% of my runs are at a leisurely 9:30 - 10:00/mi pace. I'm personally shocked at how well that translates to racing, as my most recent half-marathon I completed at sub-8:30 pace.
I'm sure this will plateau and I'll need to do more speed workouts to improve but the building my base approach is definitely making me stronger for right now. I'm in my 2nd year of running.
Terrence Huey If you plateau while building your aerobic base you have to run more mileage. You cant plateau as long as you are running more miles than you did the last week/month. So even How slow you run you cant plateau as long as you are running more miles😀
What's your mileage per week at this easy leisurely pace? I am doing a 1/2 marathon in June and been training.
@@gabriel11291 Ah, well ... now I do about 40 miles a week, with about 30-35 of them easy! But when I wrote this comment I was doing roughly 25 miles a week, and 22 of them easy!
how much gear does someone need?
Seth: Yes
QOD: I find that running by time instead of distance works better on easy runs. This way your mind will naturally tell your body to go slower as there is no incentive to go faster.
may I know your minimum LSD duration? 1hr30m? 2hr?
@@DarkPa1adin Long runs are 32km.
Easy runs for recovery are 1h maximum.
Emmanuel Eng yeah u not thinking, how fast can i do this slow jog today? 🏃🤔
This is a great idea. With a new baby I’m more time crunched than ever. Sometimes I find myself going faster than I should because I’m trying to hit a certain distance number before my exercise time is up.
Running by HR
I definitely subscribe to running your easy days EASY and hard days HARD. This is something the Kenyan runners are known for. It’s not unusual for guys like Kipchoge to run 9:30-10:00 pace on their easy recovery runs.
I’m very impressed with your work ethic Seth and your persistence in getting the training done. Hard work pays off
Train Well Race Well bruh eluid kipchoge is also running an insane amount of miles per week. and although he runs at 9 min pace sometimes, from what i can tell he usually runs a lot faster
I'm running my first marathon in May... so excited but I think the overwhelming dread is yet to come, haha! Your advice is always very valuable!
Sometimes it’s actually harder to run slower.
+1! I am 5'10 and my wife is 5'3. My stride is significantly longer than hers, so her 60 percent effort is closer to my 25 percent effort. Running slow is brutal when you have to force yourself to do so.
True, especially when I have 1-2 days off from running my body is just itching to go faster. Sometimes you just just can’t help it lol
I agree, a plodding pace is harder on the body.
last height doesn't mean much for effort
first last are u sure about that? Because her effort will be that much easier due to less bodyweight
I trick I’ve found that helps me stay slow is I’ve set up my watch to have a screen to only show my HR and HR zones. That way the only metric I’m thinking about staying in the right zone for that easy run. Works well for me.
I recently started running again and found your YT channel. You’ve been an inspiration and I’ve learn a lot from watching you. Keep it coming and thank you.... God bless you and your family
Seth, great work on the vlog as always. One of the highlights of my day.
QOD: I do my easy runs on an XC course the local high school has at a park by my house. It's a 1.5 mile loop on grass and dirt that lets me cruise along with minimal impact. I measure the easy effort by breathing. If I'm running with a friend I'll be able to carry on a full conversation. If I'm running alone I'll make sure I can maintain a pattern of at least 3 steps inhale, 2 steps exhale. I find this also keeps the HR in the appropriate range without having to study the watch the whole run. I also set my watch to show time instead of pace during easy runs so I don't get caught up in pace and I can run purely by perceived effort.
Robby Beauchamp It’s SO tempting to compete with the watch, I’m going to start using your strategy, thanks!
That's what it iscall about!!!
Run slow to run fast.
It's harder to run slow than fast.
My easy pace is 9:30-10:00. I always creep under 9 minutes!
QD: Most days are easy days for me because that's when I really enjoy running. 3/4 times when I have a workout on the schedule without a specific pace I go easy but my easy is around 5min/km. If I go even slower my form tends to break down and I therefore just try to relax at the 5min/k pace. Loads of sleep is key. Getting the rest in is so important. Going easy is essential if one wants to go high milage, very few people can actually run fast and high mileage. It's not something to be ashamed of at all, it's something good and I do think it's easier to capitalize on that when you're doing the training solo compared to being in a group. Group pressure and push is much more beneficial on hard days.
Seth, absolutely love your work. Congratulations on all your success and good luck in Amsterdam.
In reference to slow/easy running, as a running coach, this is the most difficult concept to explain to my athletes. I consider the easy run (runs) to be the most important aspect of training as these runs make the majority of your training. When you run easy, you are developing your aerobic capacity, developing more mitochondria and teaching your body to utilise fat for energy better in longer races. Matt Fitzgerald talks about the 80/20 approach where you do 80% of your running easy and 20% at various faster paces. There is a mountain of scientific evidence to support this approach and any coach worth a $ gets their athletes to train this way. Also, it’s the best way to stay injury free and build consistency. I cherish my easy runs.
Rock on Seth!
80/20 for endurance sports is so well documented yet many people still have the "no pain no gain" mentality.
@@baldyslapnut. it's crazy. Having the patience and discipline to stick to an easy pace is quite the challenge for many people. The no pain, no gain mentality leads to way more injury than easy running. There is a time and a place to push hard.
hello mr. demoor, it's manuel from the philippines, i really appreciate your vlog because of the many tips you give, i am very thankful for that, i am training now for ultramarathon this coming oct.26-27 and all the tips you have giving up in your vlog i used it in my training, thank you mr. demoor and God bless you and your family, goodluck for your coming marathon..👍👍👍
Hey Seth, thank you for putting in the KM. Cus we use KM instead of Mile in my country. So you calculating it in your video really helps!
I am trying to hit 5k in under 20 minutes. I am 44, set a goal 12 months ago. My training routine was horrible until perhaps maybe June this year, I incorporated slow easy runs, where I didnt think about speed. I extended my mileage in the process. By Early September, I felt my stride length improved and then a couple of weeks ago I clocked a 21.48 min 5k. I doubted the gps on the phone. Yesterday I ran a steady pace without pushing my body and i clocked a 24 min 5k. I am a new runner, making all sorts of mistakes but getting better. Right now I have the wrong pair of shoes and my shins and calfs are hurting. Your videos as well as the other RUclipsr Sage Canaday are inspirational. Keep up the good work.
Did you achieve your running goals in the end ?
I’m in my freshman year of college and my coach advises us to go extremely slow on easy days and it works. At first I was skeptical because I wasn’t used to running at high 8 minute pace to low 9 min mile pace but it has made me so much more fresh for my workouts and races.
It's a challenge of its own to run easy on easy days- I find myself wanting to drift into steady state a lot of the time. Lots of work to do building that discipline.
I have tried to take your advice on running crazy easy, but I struggle to run slower than 8:-8:30 per mile. One part is Strava makes me want to compete against others even when I shouldn’t. Another part is that I feel like I’m just not moving at that pace. Seems like more work to run slower at times. Starting to rebuild my base fitness for the rest 2019 so I can begin a marathon training block at the new year, but plan on taking your tips on the easy and hard days so I can hopefully reach I big goal in April.
Discipline is needed ;)
Been running for 45 years....just wanted you to know...you give good info...Merci!
I think having a training plan where your entire week of workouts (or several weeks in the buildup toward a goal race) are charted on calendar is a good method to keep yourself in check. Looking ahead on the calendar at the monster marathon pace long run on Sunday will naturally keep you in check on your easy/recovery days earlier in the week.
My easy days sometimes turn into tempos 🤪: it’s hard to go slow, so I’ve figured I can wear minimal/0-drop shoes, pick a soft surface to run on, focus on form and then I’m forced to take it easy. I general, I have a fatigue-week every four weeks, and that’s when I plan to run with friends that are slower than me and I wanna chat with, that way I keep HR going at no more that 60% of my max. Great content, btw.
Also, when you say threshold I asume you talk about HR (independent of altitude and surface), since running at threshold pace for a marathon is impossible!
Damn 22 miles and you were sore 💪🏻
Q&A: i had this problem today i ran 11 miles yesterday and today wanted to hit 8 but my legs were so tired i had to do only 5k almost 9:30 per mile felt them like rocks
I found my conversational speed today........8:45 per.....KM🙈 it's like walking speed but with running actions😂😂
So if i keep doing this will my speed improve?
@@pro.G only if you add in speed sessions (1 per week).
If I run any slower I'll be walking 🤣
Seth, this was a very informative video. I really needed to hear this about easy running to avoid getting injured
QD: for easy days I go out without any water and keep a pace for 4-6 miles that is slow enough that I do not feel thirsty. Usually 8:30-10:30/mile for me.
You need to be pushing that shit at least to 7 minutes/mile
Like your videos.i started running at age 49 to lose weight and improve my fitness.16 months later I’m down 70 lbs. I’m training for my first half marathon at age 50. About 8 weeks to go. Rebuilding a bit after an injury but I’m up to 20 miles this week. My usual pace is 9:15. Just about to start strides for the first time and then hill strides in a couple weeks.
...and you didn't even mention the psychological boost (confidence) you get/need from being able to hit your threshold run target pace as a result of being fresh enough from the s-l-o-w recovery runs...
I thought you'd mention that running slow still builds your aerobic capacity and the skill of running
Because if you're doing it just to "recover", why not just take the day off and don't run at all? Because easy running actually still helps you, even if you're way below your race potential
That's actually true
Exactly! The point I made as well, bumps up and fine tunes the aerobic capacity and efficiency👍👌
This is a LOT harder to do when you have teammates
Realize that your goals are your own and some days are just easy days. If others don't want to take part need to have the mental strength to do the workout that's best for you. Then kick the pants off them for race day. ;)
You’ve changed my recovery game! I’ve learned so much for your videos!
My easy running is a pace where I can easily talk to my buddies or watch the world without feeling effort and thats usually around 9:30 pace. I train in zero drop so Altra Torin 3.5 Knit are my current cushy shoes.
Hey Seth, just a suggestion that might help, all the recovery drinks are excellent but I noticed runners like Sage Cannady & Harry Runs, pretty sure the recovery drinks are supplemented with, raw fruit or fruit juices, with tons of electrolytes mango, Papaya, coconut water melon
I'm so happy I stumbled on your channel. Fantastic content. Right now I'm trying to ramp up my running for Airforce BMQ. Cheers
Great discussion Seth.... it still makes me wonder.... when do you hit the point where a day off is more productive than an easy day? Let's say your body is really tired; is running 'easy' really more recuperative than just taking the day off, stretching, maybe some core work, etc.??
CAIrondad I take sundays off, seems to help me recover better
I think it is better to run some days vs rest only because it gets the blood flowing to the legs to aid in recovery. I run *really* slowly on my recovery days since the goal is *only* to get my muscles less sore..if that makes sense
Hey big dog! It does make sense.. OTS is the game changer so slow and listening to our body makes sence for the next fast training. 💪🏻🙏🏻👍🏻 i got my t shirt just arrived and loveit ❤️ i smiled when i saw it for the first time. I put my grain of rice in the vlog to happines. Giving back all ive learned on your journey 🙏🏻
QD-on my recovery runs I go at 9:50-10:00 per mile. I wear a pair of Hoka Cliftons to encourage a slower pace. I rarely do more than 2 race pace runs pers week. Everything else is at steady pace. I also do a trail run once a week. Hill repeats for speed.
Very easy day are important the longer the race distance. Essentially, it increases capillary vascularisation and efficiency of the aerobic system so to speak.
Each specific session (i.e. threshold, tempo, lactate, interval, long run) has their place in an comprehensive training plan, all design to work and stimulate stress at various intensity. However, in a state of OT, recovery and benefits of the training above might not be optimised.
Thus, it is important to maintain quality for each session, pushing hard when the training dictates said intensity and slow down when easy day are in. HR may or may not be the best tool, but the body never lies. Breathing patterns, muscle soreness, running rhythm, motivation and recovery are telltale signs of response to training
QOD: I do 5-10k jogs at 7-7:30 kmh pace just enough to get the body going while i recover from a prior intense training session. Alternatively, cross training with some swims and bike ride are fun workouts to spice things up.
QD: If I am at home I run typically slower than 7:30 pace, however my coach has us run between 6:30 and 7:00 miles on our easy days, 1 in every 3 days being a "massage" day where we run whatever pace we feel like
Coming to this video late but "Winner, winner, chicken dinner!" I just ordered the famous book by Joe Henderson titled, "Long, Slow, Distance" through Amazon. I know I am dating myself. Who is Joe Henderson they say? This method advocates high volume/mileage training. I just got back into jogging and I am tempted to run every day but it is "Karaoke Sunday" and I am going to keep Sunday as my total rest day plus a coupla' screwdrivers at the bar. Ha! I think a pleasant blend of fast hard/slow easy is the best for me but more on the slow side. Currently, 12min pace is my easy zone and 10 to 11 is fast shoes. As time goes along and I get back in practice, I am hoping at age 64 to be able to deliver a 9min pace for my races, perhaps better in short distances like the 5K. Thanks Seth once again for a great video.
the way I approach my easy days and just training in general is quantity over intensity. So I can train for more days to master my craft.
I have started running way more outside than I ever did before thanks to this quarantine and I’m grateful for it because I know it’s going to make me a better runner. I didn’t run much outside before, mainly just do Orangetheory and treadmill interval running, but even still was starting to place top 3 in my age group in some 10K races. Btw, I’m 49 and really only started running about 12 years ago. I don’t think I’m running easy enough on my “Easy” run days! My typical run is around 4-6 miles and I feel most comfortable around a 8:15-8:30 pace. I consider that “easy” but feel I should be doing some runs, especially longer ones, slower than that. My problem is when I do try to take it really easy and run slow, I feel way more sore afterwards! I chalk it up to I’m not running my normal natural running gait. Is this normal?
I'm 52, so more easy days are essential. Listening to my body is vital for longevity. Work hard, play hard!!
Smart man John!
Brilliant video. I’m so glad you went into detail. I feel so inspired now.
7:40/miles is damn too fast for me 😂
QD-I call them recovery runs. Around 6-6:30min/k,10-15kms. Shoe- Skechers Go Run Ride 7,6mm drop.
A goal I recently set was to run at least one run a week over 6 miles where the pace is 10:00 or greater. I HATE TO RUN SLOW!!!! And it seems to beat me up worse than running at an efficient pace for me. Guess my form is not great when I try to ease along.
What would you say would be the best way for a 6’5 ft 240 lb guy, who averages a 09:15-0930 mile, what would you say is the beat way to get that time lower and try to be competitive for races?
Qod: I’ve only been taking my running seriously for about 10 months and have done my first half marathon. I went through a training plan and made sure to do my easy slow runs, but I find it really difficult to go slow! My pace is all over the place at times. I do live in an area where there is a lot of up and down on hills, but sometimes I feel like I’m speed walking to try and slow my pace and I feel as if I’m forcing my gate to change to go slow. I’ll keep persevering, but it just does feel awkward for me to go baby steps slow lol! Seth 5:12 marathon pace, that is mind blowing, go get em 👍🏻
I'm 55 and just started running a year ago in December. I'm running 15 miles at 9 and 10 minute miles. I wonder if it's possible at my age to get faster
Poppy Ozark That’s great mileage (and times!) for only running a year!
I bet you can unless you have some type of condition or injury that prevents you from running faster. Look up finishing times by age at different events.
Please gradually increase, add 10 to 20 % extra. I ran fast and went to the hole he is talking about. My hip is injured and I am waiting for it to heal.
Please add speed gradually.
Train slow to run fast such an important and beneficial rule. I have a hard time forcing myself to go slow though lol. But boy does it feel good and build the aerobic capacity. It definitely pushes up the aerobic threshold, the pace that you can easily take in needed oxygen and run at and utilizes high amounts of fat vs sugars.
I used the Dr. Teel’s (Lavender) bath salt yesterday too. Only mine was after a 4 x 3K cross country workout off of a 50 mile week. That’s like a warmup for you, huh? 😀
I would be interested to know what percentage of your weekly mileage you do easy, versus at, near or faster than marathon goal tempo.
Me toooo
I run slow during recovery period SETH.....Ohhh feel that soreness on my foot as well and till now still aching after my 360° 34k marathon SETH....I only soak it in warm water with salt and ginger great effect.
The world's best marathon runner, Eliud Kipchoge, also trains slow, in order to run FAST. I also do my morning runs quite slow. I used to run at a pretty fast pace, however it just entirely ruined the day. I would return to school and work exhausted and dizzy. Running at a slow pace is especially good because it leaves ample energy within your body to complete the day's tasks.
First: I see you running easy and I think how cool! He’s running a human time! 😆 that’s how those cyberdine creations make us think they are human! But then I really think... man Seth is in a place where few make it to... and he is going places! Just keep running Seth! You’re running is coming together at a great time for you... stars are aligned or whatever people say... you are going onward and upward! Now for the love all good things take it easy and maintain until your trip! You’re on a great path!!!
My easy day are easy too! I like this approach Seth!
Greetings fellow runner! So cool, my mantra for my first ultra was slow is fast, fast is light.
Today was my first easy day of my 3 month trail Marathon training block. I focused on; perfect* foot placement, fast cadence/short steps, a few short inclines and deadlifts for my lower back at 20kgs
Love it and 100% agree! I’m the same way, once I go over 90 miles per week I have no choice but to go slow on my easy days. Anyone that doesn’t understand that simply isn’t training at a high volume / level. I know 13:30 5k guys jogging around 50 miles per week or more at 8:00 / mile or slower 😂
Elite lvl athletes are doing easy days at 6 min mile pace or even lower...
@@filipstojsavljevic6074 some definitely are but I’ve trained with 13:15-13:50 5k guys, also sub 4 mile guys that jog around as slow as I do. Everyone is different and every training environment is different… I train in southwest Florida where it’s 85-95 degrees + 80-100% humidity and I can tell you nobody in their right mind would run 6 flat pace or faster for their easy days here. They would end up in the hospital Fr… I’ve trained in flagstaff, LA and Eugene oregon as well for extended periods of time and each has their own natural “easy” paces. I’ve seen elites go 6:30 pace for their easy runs for 4-6 weeks and fly to Portland oregon just to race horribly or drop out, summer after summer.
Great video. Aerobic running 7.50 pace to 8.20 pace. Recovery days "easy" 9.30 - 10 min pace. Nike turbos originals. Turbo 2s jus not cutting it. Sent back.
QoD: I run easy days either by feel or in HR Z1 & Z2. I usually wear NB Beacon or Altra Paradigm.
Hoka Carbon Xs (not Carbon X2s) are my favorite shoes to run in. I'm not a fan of the Carbon X2s at the moment, there doesn't seem to be enough of a toe-off and they feel a lot more flat-footed. What are your favorite shoes to run in? three miles or more on roads or sidewalks. I've like the Asic Nimbus 20s for running trail.
Seth, Your advise is rock solid one. Subscribed.
Qd. I run with my kids. Using the running stroller. But i do struggle to run slower on some days. Btw... when you say run slow.... that usually most peoples fast pace
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I currently run 11:06 a mile. Down by 2 minutes so my easy long run days are to run 12-12:45 a mile.
But instead I ended up running 11:37. Grrrr Trying to run slower is harder I find! Anyone else experience that?
the key is, is your leg feel sore... can you jog at 12:45? If you say you can fast jog on 12:45 pace, it may not be an easy run for you, more like a jog.
I recently discovered your youtube channel and I really like your content. Very very interesting! Congrats for your work and good luck in Amsterdam! From a new suscriber from de Basque Country!
Makes perfect sense Seth, thanks again!!
Right now my easy day is 90 minutes of hot yoga and cycling or swimming alternated with my run days which are 20-30kms. I just don’t get why you would want to run at all during recovery when you can use you body in other ways that facilitate recovery and have no impact...
Christopher Green To become a better runner. Nobody tries to become “better” at yoga.
“We will rebuild him...make him STRONGER than he was before!” At my age (59), easy runs are the norm. I find it much easier to burn out or get injured if I go hard too often...like I did in my 20’s. And easy days can mean no run at all, just a day spent being kind to my lower extremities. #BVstrong
John Omohundro Forsure on the no run at all and being kind to your lower extremities
Easy day I run on my Nike Frees. I try to keep it as a “low aerobic” effort (zone 2) on my heart rate monitor
What heart rate monitor do you use?
Charley Bishop, I have a forerunner645 music and the chest strap from Garmin
@@iPivo thank you so much:)
I know this is a late comment, but one thing you didn't touch on:
The heart pumps maximum blood each pump at around 60% of max hr, so if you go above that level on easy days, the legs get more fatigued, but the aerobic gain is the same. When you go above 60% of max heart rate, the heart only beats faster, not more. Thats the most important reason along with the legs recovering
I think Jack Daniels also talks about the benefits of easy runs helping other aspects of fitness and so can sometimes be better for your training than a faster paced run. So putting aside tiredness, there are focusing on the intense runs, I think there are advantages to the slower run too.
Trying to crack 315 in Chicago and my easy runs, LSD were all prescribed at 8:40 to 9:10 per mile pace, so of course being a macho idiot i made sure i did most if them in the 8:30 to 8:40 range. Seth, put me first in line when you decide to start coaching distance running/marathon runners!!
If you ever find yourself in the Springs, I'd love to treat you to an Ashiatsu session at my office! Deeper work than hands without the pain of elbows and thumbs
"There is no other option BUT to run slow on your easy days." Truth, Thank you!
Hey seth and everyone! I've been building my aerobic base for 3 months now, I run 50% in the mountains and 50%on roads. I run around 80km a week. My question is, without a target race in the next 6months, should I just continue building with no speedwork, or should I slowly start incorporating so harder days. I'm really enjoying my running and I feel fit, I'm going to run my first 50km race April 2020. Any advice would be highly appreciated
Etienne, with a 50k as your next race and it not being until next April, I would just build a large base over the winter and then start specific work in February. That gives you a solid platform from which to launch your race training. That also gives you a 16 week training block to build the speed for your 50k.
If you need to stay a little motivated and sharp without having to get into training mode, the fall and winter are great times to jump into low key races for Halloween, Thanks Giving, Christmas, etc. Treat the races as tempo or threshold sessions and have fun.
Thanks man! Solid advice! I was thinking the same thing, my base is feeling real solid at the moment, but I'm feeling slow...I do long mountain runs with a lot of vert, so I see that as my 'harder' days, the road runs are all at a relaxed effort, fun, but slow!hahah! I will do a winter race, just to stay motivated and to get the legs moving faster :) thanks for the reply! Much appreciated, you can have a look on strava if you have some time, I would love to hear some more advice after looking at my numbers :) since it'll give you a clearer point of view for where I find myself at the moment
Im a beginner and i do 3k under 20 min on easy day. My goal is do run through a half marathon later this summer. Finishing without stop running would be very cool.
I’m a 34year old at 93kg and can maintain 9 minute miles for roughly 10 miles, but my heart rate is constantly at around 175/182 bpm 😂. I’ve only been running since March this year though. Got my first marathon in September. I’m a hiker so my legs know how to withstand long miles but this running game has shocked my cardiovascular system. I do do slower paced and tempo runs but I find it hard to control my heart rate from staying high.
Always go for my Epic reacts or Odyssey Reacts for a comfy ride on easy days. It gets me in that comfort mentality where I don't feel the need to push, just enjoy the ride.
Thank you for this... This is a reminder for me😁😁 I will do easy runs before my 5km race on October 27,2019... 🏃
Thanks Sir
I agree with everything you said Seth, I have a hard time running slow, I am slow now at this age lol but I will walk at a steady pace for 3 miles. That really helps me recover. I still lift weights pretty hard, I'm 213. So I have a lot of muscle mass on me. And that's a lot of pounding on my legs. So walking helps me a lot on my easy days. Yes it would help a lot if I totally changed, what I did in the weight room, and lift to make me faster runner, but I still love lifting like a bodybuilder.
Even if I run almost consistently I am running about 195 pounds at the moderate pace. Running slow isn't habitual for me. Plus a love birds to be removed, it sucks even if my abs are toned that my sides aren't. I am running because its a body weight exercise that utilizes my legs and lungs. I am not a racer or competitive person, but to increase my speed to running 3 miles tirelessly.
I run mine in Peg 37's or zoom fly 3s although I'm curious to when the zoom fly 4s are coming...
I also aim to keep mine very relaxed. Start very conservative and slow and gradually build. I start at about 5:30 per k and build maybe faster then 5min ks which is very easy for me as a sub 76min half marathon runner. My easy runs are often on 7-8km which again for a marathoner/Ironman athlete its pretty short. The aim is active recovery.
I’m a junior and have an XC best of 15:32. My summer training is rarely faster than 8:00 minute pace.
How often are you in the Leadville/ Buena Vista area in the December and January months? Have family out there and will be getting in some winter miles during break from school.
Light and shade in training. Slower easy days make the goal sessions achievable. Whatever your goal is for an event (more so if you have a goal time in mind) you must be able to run these mile/km splits in training in your goal sessions like a long run for a marathon. Being able to achieve this in training means your body and mind knows what it is like to be at that pace so race day is not a new experience and having done it in training you have the psychological confidence going into a race to know that you can run the required splits to achieve you time goal. (Of course on race day you must stick to your race plan/pacing or you will pay on the back end and jeopardize your goal finishing time by blowing up in the finishing stages.)
How do you like them socks? Do they help with circulation?
Excellent video. Mic sounds a little odd. Just pointing it out not being critical.
perfect timing for me to jump back into your blog , as im gonna go for a easy day today as i plan to push race pace tomorrow for an hour to test my speeds if weather permits / on that note what do you do on bad weather days when you had a intense speed worout planned ? you just blast through the rain or do you go blast the treadmill or is it better to push it back a day ??? Anyone's anser or opinion would be cool on this one