I’ve been running for 50+ years (2:27 marathon in late ‘70’s). A lot of this makes sense but don’t make it too much of a science. Bottom line; one long run/week, two interval days/week, rest and that’s it. If you don’t feel good running on a certain day, THAT’s when you run slow and make it a maintenance day. Have fun, be safe, use common sense. Listen to your body.
Great advice. The internet has allowed people access to so much information, but you have to be careful about paralysis by analysis. Apply the general ideas, but do it in a way that fits you. I see the same thing happening in weightlifting, everyone trying to find the scientifically perfect lifting routine instead of just lifting some weights
Actually there are loads of science supporting the argument of doing easy runs below the LT1/aerobic threshold. It increases the number of mitochondria, mitochondrial efficiency, and increase metabolic flexibility. Which improves lactate clearance at higher speeds which leads to being able to run faster for longer time. Loads of studies, systematic reviews and meta analysis where they compared different intensity splits. For example the famous 80/20, ~80% time below LT1 and ~20% around LT2 of weekly volume. Your schedule with 1 long run and 2 interval sessions per week sounds like a good minimal schedule. Adequate rest to be able to push hard in intervals and keeping the long run below the LT1 (zone 2) will contribute to those adaptations. If you have more time just sprinkle in more zone 2 runs throughout the week.
I first realised that I discovered my slow running pace when I went for an hour long jog for the first time. When I got back home I just stopped. I wasn’t tired, I wasn’t gasping for air. I was just like, “right I’m home now, time to stop.” I felt like I could have done the run again.
I still get faster running results if I just run fast. I want to be gasping for air and my veins need to pop. It exciting. Slow running is lame to me and doesnt work.
@@m1stern00by it’s about striking a balance. I do one sprint session a week and my local Parkrun (I can barely stand after my Parkrun 🤣). Then my other three runs are nice and slow ranging from 10-30k
@@m1stern00by Slow running is just so you can drastically increase your weekly mileage without getting injured. If you are only running like 20 miles a week it's probably more efficient to just run fast
@@m1stern00by Gasping for air implies you're going into anaerobic (Z5, circa 175bpm I guess) which has ZERO benefit for your cardio compared to just going a little slower, but it does significantly increase recovery times. If you want to go faster, never go above Z4, then run at that threshold for longer and more frequently. You'll see more improvements per run based on increased distance, and you'll be doing more runs. You'll be able to sprint much faster than you do today.
@@MintRobintechnically the anaerobic threshold (VT2) is when you start producing more CO2 than the O2 you consume (RER = VCO2 / VO2 > 1). This is different from Zone 5. Unless you’re a 25yo professional marathon runner VT2 corresponds to a HR a lot less then 175.
My zone 1 to 2 for me sometimes means brisk walking or jogging. I trust the process and know this is a journey; put my ego aside. In this extreme heat doing it on Treadmill give me control of the situation and I love using data, heart rate monitor.
Fortunately, I stumbled across ya'll at the beginning of my running journey at 59 yrs old. Now at 62 and following your advice on this and all the other aspects of running, I'm starting to see measurable results and besides that and more importantly, I have fallen in love with running. Thx for all you guys do!! Keep on keeping on!
omg, this video came in the right time! I got injured in the beginning of the year (I've been running for around a year now) and I'd never understood why because I really do care about resting enough and eating properly, but I had recently bought a smart watch to track my progress and I've noticed that I was always running on zone 4 or even 5. I don't suffer a lot while running, and I can even talk, so for me it was a big surprise!!! For about a month now I've been doing run walks, making sure my heart rate keeps between a certain range, and I was kinda sceptic about if it was going to help my heart get stronger and slow down, but watching the graphs generated from my runs and comparing them throughout time has left me completely shocked (and astonished) with the improvements I've been having. Of course, it's not a progress that will make me stop doing run walks (for now) and I keep questioning the process sometimes (mostly when I feel kinda low), but watching the data has been helping me to keep grounded and to believe that I'm getting better day after day. Love your videos!!!
One year ago, I wasn't able to run 1 km - or even less that. Thanks to this channel and your training plans, I'll be on my first half marathon 2 weeks from now. I've been following your epic training plan from zero to marathon. Due to time restraints I don't know if I'll make it to the 42 km, but I've enjoyed a lot to train for this half marathon. I learned a lot about myself and my body on the process. Thanks for all the work you put in to create your content.
Update: i did the half marathon in 2h03min. Was expecting to finish it in about 2h15min, so I just want to say thank you for all the info you provide here. :)
Great video, 3 months ago I was 10 weeks out from my first half and knew I was nowhere near ready - I couldn’t run past 10k and most runs were all at threshold pace. I’d got so overwhelmed with looking at complex training plans so I just decided to keep it simple, ran 4 times a week super easy, walked if I was tired, got sone swimming in to help recovery and made sure I built my long easy run up to about 16k and once a week did one flat all out 5k. Didn’t focus on paces at all just on how I felt and loved the freedom of not being obsessed with times etc and I did my first half - it took 2 hours 30 mins but I got round it and I ran it all feeling ok - I’m now using the same principles to train for my next half - just putting a bit more structure into my harder paces so your tips here will help. It works!
Since slowing down my easy days, especially my long runs, I’m running faster than ever. I’m a huge fan of the slower running. My average heart rate has really come down too. It’s often in the 130’s or low 140’s which is spot on for my age 👌
I love running slow. Once per week i will speed up for a tempo or interval session. First time i entered a race i was amazed by how long ik could keep mij tempo high. Great feeling! Now everytime i do a slow session i am confident that it will contribute to a great result later on, whilst not having to push myself 5x per week. Definately recommend! Great channel Ben & Mary, greetings from the Netherlands
It’s taken me aro5 years to drop from 30 minutes to 25 minutes for a 5k and at times it seemed it wouldn’t happen. Over the last year I’ve done more slow running and added 20% as truly hard sessions and so far this year I’ve PB’d 5,10,15,20k plus a half marathon. My last target is to pb my trail marathon before my first ever road marathon in April 2024. Consistency and patience seem to be the key to being a runner for life.
Thanks for your comment! It's been a year since I started running and I still can't do a 30min 5k. To see someone else benefit from slow running is very encouraging! I think I should really stick to 9.30 mim/km for slow runs to really see results.
Thats insane time period for 5 minutes? What is your v02max, something like 30? After 3 months of running i am close to 20 minutes for 5k. You are either too heavy or running to slow
@@lowzyyy Or the person is older. I’m sure there are things that your friends excel at, that takes you longer . Not everyone is fast. You play with the cards you are dealt with in life. After being involved with so many runners, shaving five minutes after a couple years is the norm. Not everyone has the ‘right’ genetics to be speedy. Doesn’t matter. We can only compare ourselves with ourselves over time. ✌️
The best explanation of slow running I've seen so far. One reason why I never run with others is because my ego gets out of control otherwise. Another reason why I've not so far run in any races. I just like to be in my own zone when running.
Can definitely relate to alot of the problems with trying to run slow, I'm a bigger guy and my slow run to keep my HR down is around 9:00/km one thing I'm having to learn is patience! Thank you for the tips ❤
Its really encouraging to see other people running at this pace too during HR training! When I first got into running, I was running way too hard and too fast. 5 - 6:30/km paces. But it left me feeling tired and sore all the time. When I learn about and started proper HR training, I feel so much better. I've greatly increased my volume and my heart and lungs just FEEL stronger. But at times its frusterating running so slow, I'm in marathon training, and some of my long runs can take 4 hours purely because of how slow I'm going. Its a bit frusterating, because I wonder if I'll ever get faster in zone 2? But I'm glad to see I'm not alone.
67 years and into running deeply. I know the theory of slow pace, but often fall in the traps. Now, currently injured (groin strain) MUST take it easy. Cannot run, but can do speed walking into zone 2 with 9min/km and yes feel guilty but better slow then nothing in this case, AND I can keep my aerobic base in tact. Thanks for all the advice.
I only wish I could run in zone 2. I have to walk, and walk really slowly at that. Usually about an 18 minute Mile just to keep my heart rate low enough. It's really frustrating because I'm not a new runner, I don't drink caffeine, I get plenty of sleep and eat decently, I don't drink alcohol... I don't know what else to do and feel like giving up on heart rate training entirely. Also, I do mix up my runs with intervals and other speed work throughout the week but I had to stop wearing my heart rate monitor because my watch wouldn't stop buzzing telling me I'm outside of my appropriate range (using Matt Fitzgerald training plans from 80/20 Running).
Quite late as a response but check out his videos about personal zones. I you trust your garmin or similar device to tell you what your zones are its almost certain they're incorrect. He has talked about it in some of his videos but he has very high HR zones. If i remember right 155 or even higher is zone 2 for him. I currently use 152 as my line between zone 2 and 3. But my garmin was telling me 144 was the top of zone 2 for me. If you have the chance. Go to a place where they can test you lactate threshold. That would be zone 4. And work backwards from there. If that is not an option, do the "talking" method(i did this to get my numbers) talk to yourself(yes this can be difficult but try to discuss the run with yourself. How do you feel, hows the weather, what is the quality of the pavement or track, etc) or have a phone call during the run. If you start having trouble finishing the sentences look at your HR at that point and i'd say you just crossed over into zone 3 or you have been in zone 3 for a minute or 2. Try it a couple of times to get a base line and work from there.
Also late to the video, also needing to stick to a walk to stay in "zone 2" like the commenter above. But since I've only recently (re)started running, I'm going to try to stick with these zone limits a little longer. Your advice about personal zones makes sense; testing would be nice...maybe some time when I have more of a base so I can feel it's justified... I have noticed that Garmin and Strava seem to have different definitions of zones. Strava has my max HR from Garmin so they're working off the ssme numbers, but yesterday's "run" was mostly zone 3 in Garmin, but solid zone 2 in Strava. The Strava zones definitely suit me better as I'm not sure how long I can hold out, not being able to run more than 20 steps before being told my heart rate's too high...
@@momcom5 hey, thanks! Best wishes to you, too. I should try to figure out why they're so different, but I only usually look just after a run - when my brain is as tired as the rest of me... :-)
Long, slow distance once a week, three mid distance uptempo runs, and once a week tempo splits is what gave me the edge in college. Of course, supplemental strength training if you notice your form is off. During the winter, however, I built nothing but base with long, slow distance and strength training. It's different for everyone, but it worked wonders for my past races.
Excellent advice and video too as always. A "problem" with running slow is that we are so tied to our watches and Garmin in particular give you"unproductive" or similar comments which discourage people. I know it shouldn't but it does
Probably the best advice I’ve heard yet. I it off more than I could chew. I have to qualify 1.5 miles in 13 min or less. I was getting better in running and got very impatient. Started going hard. on the treadmill my mile was 8:30. Then I got jumpers knee. That got in the way a lot in my running and now my Mile is 9:40. I’ll definitely treasure so this into consideration. 🤙
RUclips suggested this video for me because I registered for a Disney Race and have been watching Disney Running videos. I am less than half way through your video and have added about 12 of your other videos to my watch later list. I am shocked that you don't have over 250k subscribers, your content is fantastic!!!!!!
I’m 57 and can run 7:30 per mile pace for 5K. I only run twice a week, bike three times a week and swim twice a week. My approach to running is Z2 on my easy day (9:45 to 10:45 pace) which feels SO slow. But if I run any faster I’m in Z3. My other run day is threshold pace work around 8:00 to 8:15 pace. It’s humbling to run slow, but worth it.
I have been running for coming up 3 years at new year and realised fairly quickly i needed to often run slower to get better. However its probably a little over a year that i got a HR monitor and really did it (somewhere near)properly and quite consistently. Last week i got some real pleasing evidence of the effects of this base training when i entered a half marathon pretty much at the deadline about 22 hours before the start. Hadn't done any specific HM training and not feeling particularly good and strong recently and definately feeling nowhere near where i was when i set my pb last october after a great training block.The only thing i did this time was a week of tapering (when the idea of of entering came into my thoughts)without the rest of a training block! I didn't pb but on a course of 520 ft of elevation got 1:43:30 pb was 1:42 on a pretty flat course, so pleasing to me as i think it proves i now have pretty good base fitness and shows it really works.
Thank you. This is what I really really needed. I’m struggling to take it easy. Some days I just want to run. But I’m really working to build up my base for bigger goals. Figure better to start good habits now before I go too far.
No ego here. I am a 63 year old runner. Started running back in high school in the great 70’s! Been there done that! All it is about now is keeping the pace slow enough to finish the run.
I don’t ever run fast 😢, I just enjoy aerobic, scenic runs, hills ❤ heart rate 140-160 when I’m aerobic, I focus on breathing and not getting out of breath.
Great vid, basically sums up Huberman/Galpin, and Attias protocols for zone 2 and cardio training, i.e. pyramid model - wide base for zone 2, high peak to improve VO2, using HIIT or HIET.
Glad u made this video. I feel like MAF adherents act really cultish and don’t want to hear anything other than about heart rate or magic 180 formulas, then when they fail at getting faster, they say “you worked too hard or “you have an undiagnosed injury”!!!” They have no understanding that aerobic system( specifically fat burning) takes years of training. You have to train both. Get a real coach like these two who have experience.
Ego! that is my biggest downfall. The question always comes up about"well it's on Strava for all to see my speed. Now I do not worry about the postings. I now do slow runs at 7' per K and my fast run pace is at 5:35. I am able to keep this pace for 5K. I am 64. It is getting better.
Recovery the next day after runs is the key to results. Race training, 80% of the training week easy runs, -10- 20% tempo or interval workouts. Base build up workouts need to be all easy with a few strides added towards the end of the base build.
Started running properly about a year ago aged 46 with a few Parkruns and then later in the year doing solid, slow sessions for my aerobic base. Have seen some clear improvement and Garmin has increased my VO2 Max from 39 up to 44 which is pretty pleasing. So I'm 100% in on the process. Am quite looking forward to doing a Parkrun again in order to measure my progress, first one was about 28:50 and most recent in about February was 24:50 so some great progress. Definitely think there's at least a minute to knock off there when I get back!
Great tips, cheers! I totally agree with you. Running slowly for nine months increased my endurance from 5 miles to 15 miles and even more. And I just enjoyed the slow pace, I didn't care about the results at all. But it was and still is a problem to calm down the ego and stay in the comfort zone.
I've just started taking up running, after years of lifting weights and worrying only about muscle hypertrophy. Now at 40 yrs old, i dont think I'll ever increase my 5k time considerably (its stuck at 30 minutes average) but i enjoy running so much, i dont care about time, as long as I'm running
That's where I was at, so I decided at 42 to go longer on the trails instead of faster on the roads. I absolutely fell in love with trail marathons/50ks. It's a whole new, enjoyable, fun, challenging ball game, and there's a whole new list of races to run and PRs to aim for. Best wishes!
Thank you for this fab video! I’ve just started running for about 11 weeks now and aiming for my first 5km in the summer! I’m defiantly having to remind myself to keep the ego to go fast in check! Great and very informative video!
So relatable a car drives by or someone else who running and I pick up thr pace. It's so refreshing to hear because I thought I was the only one 😂made me laugh
I was refreshing and motivating to see your video, I am into Low HR training for 4 months so far now and the stuff about your ego and the question of when am I going to see result is week answer by you, it give me hope and peace of mind with “the process”…Thanks, looking forward to see more of you content now that I subscribed 👏👏👏💪🏼💪🏼
Excellent video! All those little bits are so on the money! I don't know how many runs were shifted because I was running in a neighborhood with other runners out and about. Great stuff!
I used to be the type that ran everything as fast as possible, but switched to doing low heart rate runs, with separate faster sessions. It took months to be able to stay in zone 2, and when I upgraded my watch in June, it adjusted my zones down not long after. I almost threw a toddler tantrum 🤣, but my watch was right, in the last few weeks my heart rate has dropped 5-10 beats, and now every pace is a bit easier.
Nice. I'm the opposite, I've been doing zone 2 now for 2 years, and a HIIT training once a week for VO2. I hate cardio training, I prefer resistance, easily bench 150kg and squat 200kg, so I'm good on the strength side of the equationg, this cardio checkbox is a nuisance, but it's getting easier now, and almost to the point where I look forward to an hour run, or an hour bike ride.
Oh man, I've watched dozens of videos on this subject but this one really hit home. Thanks so much for the amazing content, it made me see (and understand) everything in a different light 🙌
It’s important to have a monitoring device to keep an eye out on heart rate so you stay in Zone 2. Factors like, environmental heat/humidity and incline will also affect heart rate outside of running pace.
I've started running about 7 weeks ago. About as beginner as beginner gets. I've done a 5k in 31mins and felt very proud of myself. Now looking into aerobic training and its long term benefits I've started running SLOW. And the stats aren't as impressive and I think in order to stay completely in aerobic zone I should walk more ... So I've started my running journey, got the bug, only to realise I need to walk more and run slower than I can walk 😅
Iv been running slow and my word it has helped massivly!!! Every once a month i will do a ling run of 15k and keep running to the end. I can now do this because the slow running has trained mybody so well i can run and not feel exhausted afterwards also i speed train 3 times a week so i will run as fast as possible till im tired out and walk for abit wait for my heart to settle down and then speed run again All of this has helped me maintain a great speed when running long distance
When it's 84 at sunrise with a 97 heat index, the slow run merely exposes me to the elements longer, and no amount of slowing down could compensate for the water loss and heat exposure. The watershed moment was when I was running 3 minutes slower than marathon pace, and at the 11 mile mark I ran out of water (2L), and returned home to find I had still lost 5 lbs. Just got back from Leadville. Running at 10,000 feet was so much easier than running in Houston heat.
For years my training has been sporadic and inconsistent but over the last 6 months I've focused on 3 runs per week at an easy pace. My Garmin and Strava data is all heading in the right direction. Although the endurance and faster paces still need work I am happy with the progress. 4 weeks until this years Great North Run and whilst I know its going to be a challenge I'm just focusing on enjoying the day and getting round comfortably before I build again to other races next year.
5-6 out of 10 is NOT guilty level slow. That doesn't quite add up. I can go 2-3/10 around 12:30/mile and that feels actually guilty slow, is that TOO slow?
In my running, idk what zone 1and 2 even are.....I completely pass them even in light running. All my runs are zone 3to5. My heart rate stays under 145i can run for long distance. Anything over 165-ish is my lactate threshold. I do get zone 1and 2 training on the bicycle though. On recovery days I get my lower heart rate training through cycling.
Thanks for the video, great overall picture of the aerobic base running. For me it is fascinating to experience how my speed evolves with the same heart rate over time, this is just a fantastic display of how we as humans can train ourselves to achieve more. At the begiining the main problem was that my slow "gear" was just a little bit faster than my zone 2 pace and it required constant checking whether I'm still in zone 2, but after a couple of months somehow I am able to "sense" that I'm in zone 2 or not, it is really interesting how I can feel that I'm stepping over that line.
After 2 marathons I tried some sort of MAF and it did work but not turn out as I wanted as my 3rd marathon was barely faster than the 2nd. But I learned that I had more in the tank at the end of the marathon. So I started at 10k training plan and improved my Half PB by about 15%. At the end of the day I like running fast but also enjoy an easy and comfortable run.
Definitely need to play the long game on the low heart rate / running slow game. I've seen some modest results over the past year (I started doing the 80/20 in Sept / Oct of last year). I think there is a lot of hype in regards to it with some oversells that you'll make huge jumps in your speed in a matter of months. It took me a month or two of solid frustration to dial in the zone 2 effort. I think simply doing the age grade thing is not terribly accurate, especially for seasoned / experienced athletes. I also think the heart rate ranges may be a little flawed for older, well-versed athletes as well - particularly over 50. I think it is another metric to use in my training and it certainly has its place to safely and effectively build up my mileage but it is the source of my speed these days? No definitely not. But fortunately with an abundance of mileage and a solid base, I am more capable these days of hitting my tougher days instead of bailing out 75% of the way through the workout (or worse not even bother doing the speed sessions). Cool video Ben.
Hi Ben and Mary Great videl, im keeping my easy runs in zone 2 but find im having to walk alot to keep in zone 2. Also running slow seems to affect my calf muscles they feel quite sore running at such a slow speed nonetheless i will contiue to run slow to build a strong base, im 66 years old started running 2 years ago and loving it got av10k this sunday in Paisley Scotland so will stretch the legs then...keep up the good work thanks 👍
I would add a bit of (anecdotal) caution. About 2 years ago I committed to really try running slowly as endurance has always been my weak point. Now I had been, at that point, on/off running due to various life reasons. With my then fitness and asthma, there was no running that was slow enough for me to be going easy or hold a conversation easily, or breathe through my nose while running. So I walked a lot and tried to go even slower which changed my gait and running form. I developed Achilles tendinitis and I am still part way through recovery now. (NHS so maybe would be faster if private who knows). So, I would advise you not to go so slow that it changes your running form as that may cause some injuries. In hindsight, I wish I just ran slowly but kept my form until my fitness allowed me to be running in such an easy way. Running in Scotland sounds really lovely, enjoy!
I've been into cycling for the past two years before adding some running. And yes it's true, we cannot only rely on high intensity (fast/hard) or low intensity (easy/slow) alone. It's about combination. Although from I've read the proportion should be 1:2 or 1:3 for high intensity vs low intensity.
It sort of depends on how much running you do too. If you're doing 100km a week, there's no way you can physically do 25km hard running every week. You'll likely be doing more like 15-20.
Zone 2 for me is walking. Even a 100M slow jog puts me into Zone 3. I walk several miles per day at my job and have for many years. I have no idea how someone can run at any speed with a heart rate below 140 bpm. It seems like a magic trick to me.
It's the ego part of running slow that's tough after always trying to push myself in the past. Everybody passes me but now I care less and less everyday. I'm still getting my miles in and the injuries are way down.
Hi Ben. I struggled for ages trying to run slow, and I very nearly gave up because I was failing to see any benefit whatsoever....in fact all I achieved was getting slower 🥴 But then I started doing speed and strength sessions once or twice a week and in less than a month knocked 30 seconds off my Zone 2 pace. So yes it definitely works if you do it properly 😁
I start to run without any watch or phone to never know my pace, it helps going smoother. Just go for like a walk, slow is not the good word, it is more adequate pace or natural pace without pressure. Always looking at your watch, always have a eye at your pace is unhealthy and stress you out, you always have that little voice "i need to perform". It works for me, i do not know if it will match for everybody.
Nice video, as usual, thanks. I've been running, on and off, mostly on though, for the last 15 years and only started running by zones, using heart rate, this year. It's transformed my running and more importantly, my race times. I run far slower, more often, in my training sessions than ever before. :)
very helpful stuff! Ego kicking in when encountering others - for sure! Interestingly though, now I've started understanding a bit more about running and the use of slow runs as part of your training, I've noticed that when I see people who are out running at a slow pace (when they look capable of much quicker), I actually think 'ahhhhh they're doing base training... they're no rank amateur! they get it!'. (one minor point to make about your slow pace bandwidth graph - the actual band'width' is actually reflected in the range of times on the y axis, rather than across the activity types on the x axis).
Not running for 10yrs being 100kg, to 73kg and running 1hr15min half marathon in 10months. Things I learnt, 1:elite level training programs are not applicable to beginner/average runners. 2:be more athletic, 200m reps, 100m hill reps. 3:dont waste time, trying to run lots of mileage, you get more quality finding a long hill and run slow reps on it, its more effective to build strength and endurance. 4:slow runs are solely recovery runs between quality sessions.
There are 13543 videos on YT that tell me I have to run slower to get faster. What none of them tell me is, how long it takes to get faster, and how I can know I am fast, when always have to run slow. Also none of them tell me, how to "run" slow, e.g. 7min/km or 7:30 without ruining running style. There is no way for a man with 1,90m to run 7min/km with proper style, which is the main protection against injury. Nothing worse for the knees than limping around
I don’t do an 80/20. What I do is I do an on/ off running. Example: 400 meter on/ 400 meter off @ 13.1-5k effort and 400 off @ easy pace. You get the best of both worlds in one session. Aerobic base and some higher speed running.
I don’t even know what to do anymore people tell me to do Zone 2 training but also tell me my cadence is too slow. I’m just confused and lost at this point.
Great video, thank you for this great advice. Starting to take running more seriously and doing a run/walk 13 week session to be able to jog for an hour without injury. My issue is that I can run very comfortably and very slowly but my HR always leaves zone 2 I need to stop running to get down back to zone 2. How do I run slow and keep my HR down?
Great video 👍. Running slow is definitely harder than it looks . Even when I think I’m running slow , it’s still faster than I would like . One quick question tho , is there a pace that an individual might become be less efficient ( in terms of running form etc )
One of the best ways to run slow is try a course (I do 10 miles of trails) and try to get a new personal record of the LOWEST average HR. My PB is 10 miles with 1500' elevation gain with average HR of 117. My PB 10 mile highest average HR is 150. Dont try for a new max until you have come close to your minimum. Having a new low HR is the sign you have recovered from the hardest ever run.
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I’ve been running for 50+ years (2:27 marathon in late ‘70’s). A lot of this makes sense but don’t make it too much of a science. Bottom line; one long run/week, two interval days/week, rest and that’s it. If you don’t feel good running on a certain day, THAT’s when you run slow and make it a maintenance day. Have fun, be safe, use common sense. Listen to your body.
Phew, thought it said that you've run 2:27 IN your 70's!
😂😅@@stevefrith7283
Great advice. The internet has allowed people access to so much information, but you have to be careful about paralysis by analysis. Apply the general ideas, but do it in a way that fits you. I see the same thing happening in weightlifting, everyone trying to find the scientifically perfect lifting routine instead of just lifting some weights
thank you, appreciate it
Actually there are loads of science supporting the argument of doing easy runs below the LT1/aerobic threshold. It increases the number of mitochondria, mitochondrial efficiency, and increase metabolic flexibility. Which improves lactate clearance at higher speeds which leads to being able to run faster for longer time. Loads of studies, systematic reviews and meta analysis where they compared different intensity splits. For example the famous 80/20, ~80% time below LT1 and ~20% around LT2 of weekly volume.
Your schedule with 1 long run and 2 interval sessions per week sounds like a good minimal schedule. Adequate rest to be able to push hard in intervals and keeping the long run below the LT1 (zone 2) will contribute to those adaptations. If you have more time just sprinkle in more zone 2 runs throughout the week.
I first realised that I discovered my slow running pace when I went for an hour long jog for the first time. When I got back home I just stopped. I wasn’t tired, I wasn’t gasping for air. I was just like, “right I’m home now, time to stop.” I felt like I could have done the run again.
I still get faster running results if I just run fast. I want to be gasping for air and my veins need to pop. It exciting. Slow running is lame to me and doesnt work.
@@m1stern00by it’s about striking a balance. I do one sprint session a week and my local Parkrun (I can barely stand after my Parkrun 🤣). Then my other three runs are nice and slow ranging from 10-30k
@@m1stern00by Slow running is just so you can drastically increase your weekly mileage without getting injured. If you are only running like 20 miles a week it's probably more efficient to just run fast
@@m1stern00by Gasping for air implies you're going into anaerobic (Z5, circa 175bpm I guess) which has ZERO benefit for your cardio compared to just going a little slower, but it does significantly increase recovery times. If you want to go faster, never go above Z4, then run at that threshold for longer and more frequently. You'll see more improvements per run based on increased distance, and you'll be doing more runs. You'll be able to sprint much faster than you do today.
@@MintRobintechnically the anaerobic threshold (VT2) is when you start producing more CO2 than the O2 you consume (RER = VCO2 / VO2 > 1). This is different from Zone 5. Unless you’re a 25yo professional marathon runner VT2 corresponds to a HR a lot less then 175.
My zone 1 to 2 for me sometimes means brisk walking or jogging. I trust the process and know this is a journey; put my ego aside. In this extreme heat doing it on Treadmill give me control of the situation and I love using data, heart rate monitor.
Same!
Same for me. I did a vo2max test and found I have average aerobic base. Zone 2 around 125-135bpm. For me it’s 8 min / km (I’m 41yo)
Fortunately, I stumbled across ya'll at the beginning of my running journey at 59 yrs old. Now at 62 and following your advice on this and all the other aspects of running, I'm starting to see measurable results and besides that and more importantly, I have fallen in love with running. Thx for all you guys do!! Keep on keeping on!
omg, this video came in the right time! I got injured in the beginning of the year (I've been running for around a year now) and I'd never understood why because I really do care about resting enough and eating properly, but I had recently bought a smart watch to track my progress and I've noticed that I was always running on zone 4 or even 5. I don't suffer a lot while running, and I can even talk, so for me it was a big surprise!!! For about a month now I've been doing run walks, making sure my heart rate keeps between a certain range, and I was kinda sceptic about if it was going to help my heart get stronger and slow down, but watching the graphs generated from my runs and comparing them throughout time has left me completely shocked (and astonished) with the improvements I've been having. Of course, it's not a progress that will make me stop doing run walks (for now) and I keep questioning the process sometimes (mostly when I feel kinda low), but watching the data has been helping me to keep grounded and to believe that I'm getting better day after day. Love your videos!!!
One year ago, I wasn't able to run 1 km - or even less that. Thanks to this channel and your training plans, I'll be on my first half marathon 2 weeks from now. I've been following your epic training plan from zero to marathon. Due to time restraints I don't know if I'll make it to the 42 km, but I've enjoyed a lot to train for this half marathon. I learned a lot about myself and my body on the process. Thanks for all the work you put in to create your content.
good job
Update: i did the half marathon in 2h03min. Was expecting to finish it in about 2h15min, so I just want to say thank you for all the info you provide here. :)
Love this. I try and run slow 4 to 6 times a week and do a tempo run once a week. My body has felt so much better after I switched to slow running.
Great video, 3 months ago I was 10 weeks out from my first half and knew I was nowhere near ready - I couldn’t run past 10k and most runs were all at threshold pace. I’d got so overwhelmed with looking at complex training plans so I just decided to keep it simple, ran 4 times a week super easy, walked if I was tired, got sone swimming in to help recovery and made sure I built my long easy run up to about 16k and once a week did one flat all out 5k. Didn’t focus on paces at all just on how I felt and loved the freedom of not being obsessed with times etc and I did my first half - it took 2 hours 30 mins but I got round it and I ran it all feeling ok - I’m now using the same principles to train for my next half - just putting a bit more structure into my harder paces so your tips here will help. It works!
Since slowing down my easy days, especially my long runs, I’m running faster than ever. I’m a huge fan of the slower running. My average heart rate has really come down too. It’s often in the 130’s or low 140’s which is spot on for my age 👌
I love running slow. Once per week i will speed up for a tempo or interval session. First time i entered a race i was amazed by how long ik could keep mij tempo high. Great feeling! Now everytime i do a slow session i am confident that it will contribute to a great result later on, whilst not having to push myself 5x per week.
Definately recommend!
Great channel Ben & Mary, greetings from the Netherlands
"First time i entered a race i was amazed by how long ik could keep mij tempo high" I get this feeling
It’s taken me aro5 years to drop from 30 minutes to 25 minutes for a 5k and at times it seemed it wouldn’t happen. Over the last year I’ve done more slow running and added 20% as truly hard sessions and so far this year I’ve PB’d 5,10,15,20k plus a half marathon. My last target is to pb my trail marathon before my first ever road marathon in April 2024. Consistency and patience seem to be the key to being a runner for life.
Congratulations and I can't agree more about consistency being the key
Thanks for your comment! It's been a year since I started running and I still can't do a 30min 5k. To see someone else benefit from slow running is very encouraging! I think I should really stick to 9.30 mim/km for slow runs to really see results.
Thats insane time period for 5 minutes? What is your v02max, something like 30?
After 3 months of running i am close to 20 minutes for 5k.
You are either too heavy or running to slow
@@lowzyyy Or the person is older. I’m sure there are things that your friends excel at, that takes you longer . Not everyone is fast. You play with the cards you are dealt with in life. After being involved with so many runners, shaving five minutes after a couple years is the norm. Not everyone has the ‘right’ genetics to be speedy. Doesn’t matter. We can only compare ourselves with ourselves over time. ✌️
My personal best for 5km is 33.xx .. looking to shave the time but its too hard
The best explanation of slow running I've seen so far. One reason why I never run with others is because my ego gets out of control otherwise. Another reason why I've not so far run in any races. I just like to be in my own zone when running.
Can definitely relate to alot of the problems with trying to run slow, I'm a bigger guy and my slow run to keep my HR down is around 9:00/km one thing I'm having to learn is patience! Thank you for the tips ❤
I’ve just started my running journey and for sure I have to run around 9:00 /km pace to keep heart rate down too. You aren’t alone :)
@@bekw4366 thank you :) always nice to see I'm not doing something wrong
I've been running for 2 years. I'm larger than average but not by a lot (about 220lbs). I have to stay within 8:30/km to keep hr down. Keep at it!
Its really encouraging to see other people running at this pace too during HR training! When I first got into running, I was running way too hard and too fast. 5 - 6:30/km paces. But it left me feeling tired and sore all the time. When I learn about and started proper HR training, I feel so much better. I've greatly increased my volume and my heart and lungs just FEEL stronger. But at times its frusterating running so slow, I'm in marathon training, and some of my long runs can take 4 hours purely because of how slow I'm going. Its a bit frusterating, because I wonder if I'll ever get faster in zone 2? But I'm glad to see I'm not alone.
Finally someone that I can relate to. Thank you for your humbleness and sharing that information.
67 years and into running deeply. I know the theory of slow pace, but often fall in the traps. Now, currently injured (groin strain) MUST take it easy. Cannot run, but can do speed walking into zone 2 with 9min/km and yes feel guilty but better slow then nothing in this case, AND I can keep my aerobic base in tact.
Thanks for all the advice.
does zone 2 improve overtime? finding it hard to maintain unless I'm running on my walk phase.
I only wish I could run in zone 2. I have to walk, and walk really slowly at that. Usually about an 18 minute Mile just to keep my heart rate low enough. It's really frustrating because I'm not a new runner, I don't drink caffeine, I get plenty of sleep and eat decently, I don't drink alcohol... I don't know what else to do and feel like giving up on heart rate training entirely. Also, I do mix up my runs with intervals and other speed work throughout the week but I had to stop wearing my heart rate monitor because my watch wouldn't stop buzzing telling me I'm outside of my appropriate range (using Matt Fitzgerald training plans from 80/20 Running).
Quite late as a response but check out his videos about personal zones. I you trust your garmin or similar device to tell you what your zones are its almost certain they're incorrect. He has talked about it in some of his videos but he has very high HR zones. If i remember right 155 or even higher is zone 2 for him. I currently use 152 as my line between zone 2 and 3. But my garmin was telling me 144 was the top of zone 2 for me.
If you have the chance. Go to a place where they can test you lactate threshold. That would be zone 4. And work backwards from there.
If that is not an option, do the "talking" method(i did this to get my numbers) talk to yourself(yes this can be difficult but try to discuss the run with yourself. How do you feel, hows the weather, what is the quality of the pavement or track, etc) or have a phone call during the run. If you start having trouble finishing the sentences look at your HR at that point and i'd say you just crossed over into zone 3 or you have been in zone 3 for a minute or 2. Try it a couple of times to get a base line and work from there.
Also late to the video, also needing to stick to a walk to stay in "zone 2" like the commenter above. But since I've only recently (re)started running, I'm going to try to stick with these zone limits a little longer.
Your advice about personal zones makes sense; testing would be nice...maybe some time when I have more of a base so I can feel it's justified...
I have noticed that Garmin and Strava seem to have different definitions of zones.
Strava has my max HR from Garmin so they're working off the ssme numbers, but yesterday's "run" was mostly zone 3 in Garmin, but solid zone 2 in Strava.
The Strava zones definitely suit me better as I'm not sure how long I can hold out, not being able to run more than 20 steps before being told my heart rate's too high...
@@kxs7267 then id sugest changing the garmin numbers to the strava ones and try that for a while
@@kxs7267 Maybe I should pay attention to what strava says too! Good luck to you!
@@momcom5 hey, thanks! Best wishes to you, too.
I should try to figure out why they're so different, but I only usually look just after a run - when my brain is as tired as the rest of me... :-)
At 7:46 this guy has the neatest handwriting I have ever seen lol ...when he draws illustrations they are impeccable!
Long, slow distance once a week, three mid distance uptempo runs, and once a week tempo splits is what gave me the edge in college. Of course, supplemental strength training if you notice your form is off. During the winter, however, I built nothing but base with long, slow distance and strength training. It's different for everyone, but it worked wonders for my past races.
Excellent advice and video too as always. A "problem" with running slow is that we are so tied to our watches and Garmin in particular give you"unproductive" or similar comments which discourage people. I know it shouldn't but it does
Fantastic!
Maybe the best video about this theme I’ve ever seen. Thank you both very much…
Probably the best advice I’ve heard yet. I it off more than I could chew. I have to qualify 1.5 miles in 13 min or less. I was getting better in running and got very impatient. Started going hard. on the treadmill my mile was 8:30. Then I got jumpers knee. That got in the way a lot in my running and now my Mile is 9:40.
I’ll definitely treasure so this into consideration. 🤙
RUclips suggested this video for me because I registered for a Disney Race and have been watching Disney Running videos. I am less than half way through your video and have added about 12 of your other videos to my watch later list. I am shocked that you don't have over 250k subscribers, your content is fantastic!!!!!!
I’m 57 and can run 7:30 per mile pace for 5K. I only run twice a week, bike three times a week and swim twice a week. My approach to running is Z2 on my easy day (9:45 to 10:45 pace) which feels SO slow. But if I run any faster I’m in Z3. My other run day is threshold pace work around 8:00 to 8:15 pace. It’s humbling to run slow, but worth it.
If I run any slower, I'd be in reverse 😂
I have been running for coming up 3 years at new year and realised fairly quickly i needed to often run slower to get better. However its probably a little over a year that i got a HR monitor and really did it (somewhere near)properly and quite consistently. Last week i got some real pleasing evidence of the effects of this base training when i entered a half marathon pretty much at the deadline about 22 hours before the start. Hadn't done any specific HM training and not feeling particularly good and strong recently and definately feeling nowhere near where i was when i set my pb last october after a great training block.The only thing i did this time was a week of tapering (when the idea of of entering came into my thoughts)without the rest of a training block! I didn't pb but on a course of 520 ft of elevation got 1:43:30 pb was 1:42 on a pretty flat course, so pleasing to me as i think it proves i now have pretty good base fitness and shows it really works.
Thank you. This is what I really really needed. I’m struggling to take it easy. Some days I just want to run. But I’m really working to build up my base for bigger goals. Figure better to start good habits now before I go too far.
No ego here. I am a 63 year old runner. Started running back in high school in the great 70’s! Been there done that! All it is about now is keeping the pace slow enough to finish the run.
I don’t ever run fast 😢, I just enjoy aerobic, scenic runs, hills ❤ heart rate 140-160 when I’m aerobic, I focus on breathing and not getting out of breath.
Great vid, basically sums up Huberman/Galpin, and Attias protocols for zone 2 and cardio training, i.e. pyramid model - wide base for zone 2, high peak to improve VO2, using HIIT or HIET.
Glad u made this video. I feel like MAF adherents act really cultish and don’t want to hear anything other than about heart rate or magic 180 formulas, then when they fail at getting faster, they say “you worked too hard or “you have an undiagnosed injury”!!!” They have no understanding that aerobic system( specifically fat burning) takes years of training. You have to train both. Get a real coach like these two who have experience.
Ego! that is my biggest downfall. The question always comes up about"well it's on Strava for all to see my speed. Now I do not worry about the postings. I now do slow runs at 7' per K and my fast run pace is at 5:35. I am able to keep this pace for 5K. I am 64. It is getting better.
Recovery the next day after runs is the key to results. Race training, 80% of the training week easy runs, -10- 20% tempo or interval workouts. Base build up workouts need to be all easy with a few strides added towards the end of the base build.
Started running properly about a year ago aged 46 with a few Parkruns and then later in the year doing solid, slow sessions for my aerobic base. Have seen some clear improvement and Garmin has increased my VO2 Max from 39 up to 44 which is pretty pleasing. So I'm 100% in on the process. Am quite looking forward to doing a Parkrun again in order to measure my progress, first one was about 28:50 and most recent in about February was 24:50 so some great progress. Definitely think there's at least a minute to knock off there when I get back!
Did you let your flat?
Great tips, cheers! I totally agree with you.
Running slowly for nine months increased my endurance from 5 miles to 15 miles and even more. And I just enjoyed the slow pace, I didn't care about the results at all. But it was and still is a problem to calm down the ego and stay in the comfort zone.
A High heat index has a significant factor on one's pulse and recovery for a given load workout.
My issue currently is staying in Zone 2 while running in the heat. I guess I need to go even slower.
I've just started taking up running, after years of lifting weights and worrying only about muscle hypertrophy. Now at 40 yrs old, i dont think I'll ever increase my 5k time considerably (its stuck at 30 minutes average) but i enjoy running so much, i dont care about time, as long as I'm running
That's where I was at, so I decided at 42 to go longer on the trails instead of faster on the roads. I absolutely fell in love with trail marathons/50ks. It's a whole new, enjoyable, fun, challenging ball game, and there's a whole new list of races to run and PRs to aim for. Best wishes!
Thank you for this info. Training for my first marathon atm and looking at running content really helps! 😁🏃🏽♀️
Thank you for this fab video! I’ve just started running for about 11 weeks now and aiming for my first 5km in the summer! I’m defiantly having to remind myself to keep the ego to go fast in check! Great and very informative video!
Brilliantly put together. Watched many videos but this one combined it all in one go....
So relatable a car drives by or someone else who running and I pick up thr pace. It's so refreshing to hear because I thought I was the only one 😂made me laugh
I was refreshing and motivating to see your video, I am into Low HR training for 4 months so far now and the stuff about your ego and the question of when am I going to see result is week answer by you, it give me hope and peace of mind with “the process”…Thanks, looking forward to see more of you content now that I subscribed 👏👏👏💪🏼💪🏼
Excellent video! All those little bits are so on the money! I don't know how many runs were shifted because I was running in a neighborhood with other runners out and about. Great stuff!
Dude! How are you? What’s going on with you?
I used to be the type that ran everything as fast as possible, but switched to doing low heart rate runs, with separate faster sessions. It took months to be able to stay in zone 2, and when I upgraded my watch in June, it adjusted my zones down not long after. I almost threw a toddler tantrum 🤣, but my watch was right, in the last few weeks my heart rate has dropped 5-10 beats, and now every pace is a bit easier.
If you wana run by HR get a strap
@@blazej6500 I have been using a strap for a long time.
Nice. I'm the opposite, I've been doing zone 2 now for 2 years, and a HIIT training once a week for VO2. I hate cardio training, I prefer resistance, easily bench 150kg and squat 200kg, so I'm good on the strength side of the equationg, this cardio checkbox is a nuisance, but it's getting easier now, and almost to the point where I look forward to an hour run, or an hour bike ride.
Love Mary... she's very motivating 👊🏿👊🏿👊🏿👏👏👏 from West Africa Ghana 🥳🥳🥳🥳
Oh man, I've watched dozens of videos on this subject but this one really hit home. Thanks so much for the amazing content, it made me see (and understand) everything in a different light 🙌
It’s important to have a monitoring device to keep an eye out on heart rate so you stay in Zone 2. Factors like, environmental heat/humidity and incline will also affect heart rate outside of running pace.
NewYork was warm last year and if you are living in the UK i am sure you will have plenty of times to practice in the cold.
I am definitely slow enough 🐌🤪
I've started running about 7 weeks ago. About as beginner as beginner gets. I've done a 5k in 31mins and felt very proud of myself. Now looking into aerobic training and its long term benefits I've started running SLOW. And the stats aren't as impressive and I think in order to stay completely in aerobic zone I should walk more ... So I've started my running journey, got the bug, only to realise I need to walk more and run slower than I can walk 😅
Iv been running slow and my word it has helped massivly!!! Every once a month i will do a ling run of 15k and keep running to the end. I can now do this because the slow running has trained mybody so well i can run and not feel exhausted afterwards also i speed train 3 times a week so i will run as fast as possible till im tired out and walk for abit wait for my heart to settle down and then speed run again
All of this has helped me maintain a great speed when running long distance
"You should feel a little bit guilty" I love it! 😅I'm gonna go with that one.
When it's 84 at sunrise with a 97 heat index, the slow run merely exposes me to the elements longer, and no amount of slowing down could compensate for the water loss and heat exposure. The watershed moment was when I was running 3 minutes slower than marathon pace, and at the 11 mile mark I ran out of water (2L), and returned home to find I had still lost 5 lbs. Just got back from Leadville. Running at 10,000 feet was so much easier than running in Houston heat.
Running in the summer suuuuuuuucks. So ready for it to be cold again!
For years my training has been sporadic and inconsistent but over the last 6 months I've focused on 3 runs per week at an easy pace. My Garmin and Strava data is all heading in the right direction. Although the endurance and faster paces still need work I am happy with the progress. 4 weeks until this years Great North Run and whilst I know its going to be a challenge I'm just focusing on enjoying the day and getting round comfortably before I build again to other races next year.
5-6 out of 10 is NOT guilty level slow. That doesn't quite add up. I can go 2-3/10 around 12:30/mile and that feels actually guilty slow, is that TOO slow?
In my running, idk what zone 1and 2 even are.....I completely pass them even in light running. All my runs are zone 3to5.
My heart rate stays under 145i can run for long distance. Anything over 165-ish is my lactate threshold.
I do get zone 1and 2 training on the bicycle though. On recovery days I get my lower heart rate training through cycling.
Thanks for the video, great overall picture of the aerobic base running. For me it is fascinating to experience how my speed evolves with the same heart rate over time, this is just a fantastic display of how we as humans can train ourselves to achieve more. At the begiining the main problem was that my slow "gear" was just a little bit faster than my zone 2 pace and it required constant checking whether I'm still in zone 2, but after a couple of months somehow I am able to "sense" that I'm in zone 2 or not, it is really interesting how I can feel that I'm stepping over that line.
I’m running NYC this year to. Would be great for a meet and greet
New subscriber here. Amazing video demonstrations. love it!
After 2 marathons I tried some sort of MAF and it did work but not turn out as I wanted as my 3rd marathon was barely faster than the 2nd. But I learned that I had more in the tank at the end of the marathon. So I started at 10k training plan and improved my Half PB by about 15%. At the end of the day I like running fast but also enjoy an easy and comfortable run.
Definitely need to play the long game on the low heart rate / running slow game. I've seen some modest results over the past year (I started doing the 80/20 in Sept / Oct of last year). I think there is a lot of hype in regards to it with some oversells that you'll make huge jumps in your speed in a matter of months. It took me a month or two of solid frustration to dial in the zone 2 effort. I think simply doing the age grade thing is not terribly accurate, especially for seasoned / experienced athletes. I also think the heart rate ranges may be a little flawed for older, well-versed athletes as well - particularly over 50. I think it is another metric to use in my training and it certainly has its place to safely and effectively build up my mileage but it is the source of my speed these days? No definitely not. But fortunately with an abundance of mileage and a solid base, I am more capable these days of hitting my tougher days instead of bailing out 75% of the way through the workout (or worse not even bother doing the speed sessions). Cool video Ben.
Hi Ben and Mary
Great videl, im keeping my easy runs in zone 2 but find im having to walk alot to keep in zone 2.
Also running slow seems to affect my calf muscles they feel quite sore running at such a slow speed nonetheless i will contiue to run slow to build a strong base, im 66 years old started running 2 years ago and loving it got av10k this sunday in Paisley Scotland so will stretch the legs then...keep up the good work thanks 👍
I would add a bit of (anecdotal) caution. About 2 years ago I committed to really try running slowly as endurance has always been my weak point. Now I had been, at that point, on/off running due to various life reasons. With my then fitness and asthma, there was no running that was slow enough for me to be going easy or hold a conversation easily, or breathe through my nose while running. So I walked a lot and tried to go even slower which changed my gait and running form. I developed Achilles tendinitis and I am still part way through recovery now. (NHS so maybe would be faster if private who knows). So, I would advise you not to go so slow that it changes your running form as that may cause some injuries. In hindsight, I wish I just ran slowly but kept my form until my fitness allowed me to be running in such an easy way. Running in Scotland sounds really lovely, enjoy!
I've been into cycling for the past two years before adding some running. And yes it's true, we cannot only rely on high intensity (fast/hard) or low intensity (easy/slow) alone. It's about combination. Although from I've read the proportion should be 1:2 or 1:3 for high intensity vs low intensity.
It sort of depends on how much running you do too. If you're doing 100km a week, there's no way you can physically do 25km hard running every week. You'll likely be doing more like 15-20.
What he said is true, I even see myself improving month by month, not years
Zone 2 for me is walking. Even a 100M slow jog puts me into Zone 3. I walk several miles per day at my job and have for many years. I have no idea how someone can run at any speed with a heart rate below 140 bpm. It seems like a magic trick to me.
It's the ego part of running slow that's tough after always trying to push myself in the past. Everybody passes me but now I care less and less everyday. I'm still getting my miles in and the injuries are way down.
Great information, it’s sounds silly but it does feel strange running slow. Go zone 2!
Love you guys, thank you for your content, really helps massively!
its because of the eyes, isnt it 0:14
Hi Ben. I struggled for ages trying to run slow, and I very nearly gave up because I was failing to see any benefit whatsoever....in fact all I achieved was getting slower 🥴
But then I started doing speed and strength sessions once or twice a week and in less than a month knocked 30 seconds off my Zone 2 pace. So yes it definitely works if you do it properly 😁
I found this helpful. The example of the African runners is reassuring.
Great info as always! Around 10:14, you mention an app that gives you data around long term trends. What app do you use for that?
Thanks Steve 😊 it’s ConnectStats but only available for iPhone
Thanks much! Just downloaded it.
Simply fantastic points.
I start to run without any watch or phone to never know my pace, it helps going smoother. Just go for like a walk, slow is not the good word, it is more adequate pace or natural pace without pressure. Always looking at your watch, always have a eye at your pace is unhealthy and stress you out, you always have that little voice "i need to perform".
It works for me, i do not know if it will match for everybody.
Nice video, as usual, thanks. I've been running, on and off, mostly on though, for the last 15 years and only started running by zones, using heart rate, this year. It's transformed my running and more importantly, my race times. I run far slower, more often, in my training sessions than ever before. :)
very helpful stuff! Ego kicking in when encountering others - for sure! Interestingly though, now I've started understanding a bit more about running and the use of slow runs as part of your training, I've noticed that when I see people who are out running at a slow pace (when they look capable of much quicker), I actually think 'ahhhhh they're doing base training... they're no rank amateur! they get it!'.
(one minor point to make about your slow pace bandwidth graph - the actual band'width' is actually reflected in the range of times on the y axis, rather than across the activity types on the x axis).
This is awesome insight. Thank you.
Not running for 10yrs being 100kg, to 73kg and running 1hr15min half marathon in 10months. Things I learnt, 1:elite level training programs are not applicable to beginner/average runners. 2:be more athletic, 200m reps, 100m hill reps. 3:dont waste time, trying to run lots of mileage, you get more quality finding a long hill and run slow reps on it, its more effective to build strength and endurance. 4:slow runs are solely recovery runs between quality sessions.
There are 13543 videos on YT that tell me I have to run slower to get faster. What none of them tell me is, how long it takes to get faster, and how I can know I am fast, when always have to run slow. Also none of them tell me, how to "run" slow, e.g. 7min/km or 7:30 without ruining running style. There is no way for a man with 1,90m to run 7min/km with proper style, which is the main protection against injury. Nothing worse for the knees than limping around
I hope to get to meet up when you get to NYCM.
Great video. Thumbs up. I think it should be titled “The Big Problem with ONLY Running Slowly to Get Fast”.
I use the maffetone method on my 20km plus runs but go all out on my 5km run. It gives a good contrast with results for me.
4:10km = z2
Wow, I need to push that aerobic base up... higher than my VO2 max
Excellent video 😊
Amazing video, thank you ❤
The Kinvara v12 also comes in grey, it's called the Kinvara Icon.
"Breathe through your nose"... Me, chronic allergy sufferer year round: 🤣 The rest of the tips for running slow, though: 👍
Ha ha I know what you mean. We suffer too. But less so in Thailand 😊
Great video, I'm an Orienteer, I need to implement this. Where did you get that jazzy blue T Shirt, I want one.
I don’t do an 80/20. What I do is I do an on/ off running. Example: 400 meter on/ 400 meter off @ 13.1-5k effort and 400 off @ easy pace. You get the best of both worlds in one session. Aerobic base and some higher speed running.
I subscribed. Good stuff.
I don’t even know what to do anymore people tell me to do Zone 2 training but also tell me my cadence is too slow. I’m just confused and lost at this point.
I would give anything to have a fitness room like yours.
Great video, thank you for this great advice. Starting to take running more seriously and doing a run/walk 13 week session to be able to jog for an hour without injury. My issue is that I can run very comfortably and very slowly but my HR always leaves zone 2 I need to stop running to get down back to zone 2. How do I run slow and keep my HR down?
Great video 👍. Running slow is definitely harder than it looks . Even when I think I’m running slow , it’s still faster than I would like . One quick question tho , is there a pace that an individual might become be less efficient ( in terms of running form etc )
7 min / km? I'm like : "Oh, I run in zone 2 here too."
4:15 in zone 2? Lol...I cant even sprint in that pace 😂
One of the best ways to run slow is try a course (I do 10 miles of trails) and try to get a new personal record of the LOWEST average HR. My PB is 10 miles with 1500' elevation gain with average HR of 117. My PB 10 mile highest average HR is 150. Dont try for a new max until you have come close to your minimum. Having a new low HR is the sign you have recovered from the hardest ever run.
What is the app you are using to see the collection of heart rate over the years ? Other than training peaks
Thank you❤
For me it’s not generally ego that makes me go faster. Instead, it’s that I am trying to “get back faster”.
Good info
Great video. Was this video shot in Thailand?