10 Reasons To Run... Slower?
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- Опубликовано: 12 июн 2024
- If you want to get faster, you have to run fast, right? Well not exactly. We're here to tell you why you should include slow runs in your training plan.
0:00 - Intro
2:09 - Increased Volume with Reduced Injury Risk
2:21 - Embrace the freedom!
2:44 - Variety
2:57 - Fat as Fuel
3:20 - Recovery
3:48 - Motivation
4:08 - Save Physical and Mental Energy
4:31 - Deliver Oxygen
4:56 - Better Endurance
5:08 - Copy the Pros
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What is your favourite running speed? Are you always pressing on? Or do you like to take it slow and steady? Let us know which one you are down below 👇
The slow run...my only gear.
83% SpO2 and 75 bpm in a hill climb is a great workout. Slow runs are vitally important for targeting specific muscles and muscle groups. I like flashy speed work, but that really is more of a distraction. I throw down with my minimalist shoes until I ... burn out everything from my calves down to the balls of my feet and then I dig out my fake vapes from Walmart when I really can't keep my heels up. Those, being ramped like that:---- it's a challenge for the glutes and the hammies, and since my feet are already starting to get a little ginger at that point, I had to move more smoothly and gently, which is more efficient and sustainable for longer periods of time. Going below 4 min per km is fun any time I can go that fast.
At the end of August 2021 I weighed 245 pounds and struggled to walk 1.8 miles on my brand new at that time treadmill. Yesterday I ran 10 miles at a slow pace and weigh 195 pounds. Running about 15-20 miles plus walking 45-50 miles a week. I've put over 900 miles on the treadmill now and I want to run a 5k and 10k this summer in the US. Summer 2023 I want to run a half marathon. I watch your videos for ideas to keep it interesting. Thanks
Amazing progress, well done!
Amazing effort 👍
Awesome! Why on the treadmill though?
Some people feel insecure I did before I started to go outside well done you
Savage!!!!!
I am 61. I run slow and steady so I can keep running. Average pace 13. My average weekly miles is 40. I love running, never bored. If I am, I'll take a couple of days off and rest my body/mind. I won't stop running now, and I don't care what others says mostly non-runners. I think they are just jealous. At this point in my life, I just want to take my time. I was fast in my college days, but had to live life and take care of my family. Thank you for this video. I subscribed. 👍💪
Keep it up champ!
Im guilty of pushing too hard on easy runs coz I think I just enjoy running fast and am weirdly addicted to the accelerated heart rate. I always have to remind myself to slow down and train smart not hard. Easy runs can be really meditative and if you have a running partner it’s great coz you can actually chat to other properly without gasping for breath haha.
Thanks for the reminder, I‘m one of those always going that little bit too fast. I can totally relate to that Strava- problem you mentioned.. will try to be slower tomorrow, for a change…
I have always enjoyed practicing relaxation on my long runs. The more I don’t push the effort the longer I can run well!
Thanks so much, GTN.It is really helpful.
I needed to see this. Building back from injuries and it's going so slow. Now I don't feel bad about my easy slow runs anymore
THIS VIDEO PROVIDED A GOOD INFORMATION ON THE POINT OF RUNNING SLOWLY.THIS HAS ADDDED A NEW ADDITION TO MY KNOWLEDGE ABOUT THE CONCEPT OF RUNNING.PREVIOUSLY THIS HUMBLE PERSON WAS UNDER THE IMPRESSION THAT RUNNING AS FAST AS POSSIBLE IS MOST IMPORTANT AND DONE THING. BUT FROM NOW ONWARDS, MY CONCEPTION ABOUT SLOW, MEDIUM AND FAST RUNNING SHALL UNDERGO FULL CHANGE FOR THE BETTER AND ALL THE WAY. THANKS VERY MUCH FOR THE CRUCIAL PIECE OF CLASSIC INFORMATION.
I'm glad I had tunw in to your video. It had given me the incentive n final push to start my long procrastinated daily jogs. No more excuses now. Thanks so much. Cheers!
Great to hear!
I have no choice but to embrace slow run even walking later in my life since my retirement at 60. My body could not cope with the regular run anymore after so many years of pounding the path. Nowadays I do most of my exercise by biking with my senior friends on Sunday about 100-150 km. On other days, I do slow run/walking for about one hour. At 70, I have no choice but to run at the heart rate of 120, beyond that I could do as my heart/lung is still pretty strong but my knees cannot bear the heavy load anymore.
Great video thanks. I recently got injured from running a half marathon in training at a quicker pace. Will definitely be doing this more once I have recovered.
I have disconnected from Strava and been enjoying easy jog for a month. Thank God I am happy and healthy.
I like the fact you mentioned it's okay to stop and walk to keep heart rate down! "Slow" looks different for everyone.... :)
Thank you! I initially found it challenging to complete a continuous 1-kilometer run. However, I adjusted my approach with a slower pace and successfully achieved my goal of running continuously for 1.5 kilometers. Now, my next target is to reach 2 kilometers!
We started at the same month started my running on jan 2. My distance is 2.5ish km now, lets keep it up 😊
Slow running or easy run is the best way to cover more miles, stamina and save energy without knee worn out and injuries
Nice explained thankyou
Long easy runs are my favorite part in my training.. I love the runners high and feeling of running straight for 1.5 hours...
Just learned about this last year, and wish I knew about it back when I was a teen. Had I known about low heart rate training I would have dropped playing American Football and done cross country. Then wouldn’t have to deal with the injuries suffered, but more importantly I’d be training with pretty girls from school everyday. ☺️
Hope you can get injuries sorted or at bay, and do some running (slow) hr @ 60% like he said in video. American football sure is a hard contact sometimes.
Just set a PR for 5k today! Done 23:21 which is my absolute best and more fun than these slow runs we have to do on the journey to an Ironman :-)
nice! i did 23:23 for my 5, aiming for sub 20 for the 5k now, but its real hard
thats an impressive time!
Thank you
I am 41 now and I have been a runner since I was a teen, its amazing, theose who runs knows
Seconding the point about the threshold being lower in going out for the slow run - but kind of in reverse, meaning right after one, you don't feel worn out but already look forward to the next run! As opposite to the hard run when you just want to crash in bed and not think about running xD so in that way it's good for the continuous motivation to keep up the consistency! Those are my two cents:)
I'm in week 8 (2nd run today) of the 9 week C25K. I generally aim to push myself on each run because it is absolutely possible and it feels great to see my progress. On my rest days I have a walk (roughly an hour and I aim for low aerobic impact).
The thing is, I want to start mixing up my weekly routine and including easy runs and hill intervals are on my wish list. I just feel like I might as well finish these last 2 weeks as I'm used to right now. But then I'll start using the excellent plans you've shared here.
How long should we aim for these easy runs to last? My tempo runs are around 30 minutes (and that's my first target for 5k after I've finished the course, which I expect to hit within no more than 2 weeks after based on current progress). So should I be aiming for 40 minutes at an easy pace? Longer? Or should easy runs be literally easy and so not very long?
I ask because I've seen you mention longer runs as a different session that can be mixed in to help push pace up towards the 5m/k mark.
Thanks for the great videos. They're really helpful for me.
Some of my favorite runs are slow runs with my dog.
So glad I found this channel
Glad to have you on board!
@@gtn Me too. I weigh 200 pounds and I'm training for the paramilitary/armed police and one person told me I'm not going to lose any weight by running slow - just today. I wanted to stop and politely tell him about this video, but I instead ran fast for a while (interval training) because it's such a hard thing to suddenly go and correct complete strangers about their (good-natured) advice.
I probably have a good amount of lean muscles but I do look forward to losing weight, around 40 pounds. That's unrelated but it's the complete picture. Thanks.
Rule of thumb: the length of this video about easy runs is pretty close to that of the pace of what an easy run should be
You mean per Km…
In kms yes
@@leslie7922 and still not for every runner 🤷♀️
The local trails where I run have plenty of people pushing so so hard literally getting hypoxic, its crazy. I mean if being fit is the goal then fine I guess. Only a handful of runners show up everyday and those are the only ones consistenly running and not getting injured because they are going easy.
No such thing as junk miles. It all counts. I include my cooldowns, because that counts too. So does the warmup. Kills the miles per minute average but gives me the entire picture of my workout. It all counts.
Yes.. I also add that.. I mean why would I not count my 2 miles ( warmup plus cool down)
Running slowly at a pace where you can talk in full sentences and breathe easily just through the nose will make you a much faster runner by raising VT1/LT1. This is why the pros do it - so their VT1/LT1 is as close to LT2/VT2 as possible
Amazing views for a run
Capillary Building 😎
Do the benefits of the easy runs reduce over time as our bodies adapt to the load (assuming we keep the distance and pace the same)? Or do we need to gradually increase the distance and/or pace of our easy runs to continue seeing the benefits?
The Body does get used to it. Elite runners slow pace is 3:30-4:00 pr km (5:37-6:25 pr mile) you just need to keep your run slow compared to your max this is around 50-75% of 10k pace. So as you get better your easy run gets faster. But it’s still easy since you’re fitter.
Where is this filmed? Such a moon like landscape
I do like slow runs, but my problem is that my form is so much worse than at a faster pace that it actually puts more stress on my knees than fast runs.
Can we switch this easy run to a moderate bike ride? I can not run under 130 bpm, but bike ride is ok. Or does it have to be running because it is bigger effort and more muscles are used and the body has to be trained for this?
I'm stuck here too! Long way to go I guess
Running is a lot less efficient, because even though the bike has mass it doesn't have a moment of impulse from foot strike. You might get that number down if you train the muscles in your feet and your calves. My gut says you push with your quads when you're on the bike, but then you don't follow through and pull with the foot and the hamstring.
What brand are those socks
that opening shot makes it seem like you're going up an insane hill.
For long runs what pace should I be running at, say 12 miles at the tail end of preparation for a half marathon?
Hi Bernie, your pace depends on your age, running ability, fitness, training intensity etc. The point is to do that 12 miles at 60% of your max heart rate and/or be able to talk while you're running; for me it would take at least 120 minutes running slowly (UT2) even though I can do it in 100 minutes in hard training and 90 minutes at race pace.
Trying to work out what my slow run pace should be. Is this comparable to the heart rate zones on my garmin. It has qn easy zone is this the right zone?
Aerobic on Garmin, the green one I believe
60% is really not possible for me. I try not to overdue 75% which is about 145bpm. With that speed I can easily breath with the nose. Do you think that this is also ok?
sure, if you can still breath with your nose then you're good
Are you in Spain?
Where are you?
For the few bits of science mentioned in this video, it would be good to know some of the references used. Probably more useful to lots of people... and save you the time spent on "what could we say for a tenth reason?"
Where is this shot?
If people were not overly concerned about what other people thought, there would be no Strava.
I proudly run at pace 9/km 😍
Thats walking not running🤣🤣
@@Exodianotforbidden yes
Been running consistently for 3 or 4 years and mixing up paces a fair bit , averaging 20 - 30 ks a week and just really struggling to get faster , any suggestions ?? All my data is on Strava of you want to check , thanks Evan
Try this bloke's channel. ruclips.net/user/JamesDunne
Speed workouts and you should do 2 long runs..
Don't get me wrong, 20-30ks are little bit low for runners with 3-4 years of running
I use 127 bpm trance songs to balance between conserving energy and while maintain stamina. For a fat person that run 7km a day i think its ok.
Its been proven that long slow runs WORK running fast all the time will only yake you backwards.
I'm convinced MAF is where it is at 180-your age = your heart rate for your slow runs. Three to six months of slow running 3-5x a week before speed work.
This may be a good rough guide, but remember everyone's heart rate zones are different
@@gtn Sure... and most people are going to follow a standard distribution which is why Dr. Maffetone has some exceptions but generally sticks to the 180 - age (unless over 65 or under 16 or sick/heath condition).
best is maf training 180- age
I wonder what pace is slow run for elite marathon runner.
It’s all relative to individual runner. So elite runners will have a slow run, but most of us average runners, will be quick/very quick
Leggo
Slow is the fastest i can run...
Dittooo
I'm over 60 I run slow most of the time ,for fun and to build fitness.The only time I need to run fast .Is running for prize money..( unlikely )
110 to 120 bpm only with long walk breaks that are longer than the runs
I was thinking the same :D
👏👏👏👏👍 🇬🇧
How long should this slow runs be for a trained age grouper?
That depends on the distance you're training for, which age group you're in, how trained you are, what life is putting on you... in other words it totally depends ;)
From that answer I asume there is no 30’ tops 🙂 it’s a wide range of durations. Assuming it was used as recovery I guessed there was no point doing (For IM distance) 120’ of this slow runs as recovery workouts
@@miguelsaez340 I will preface this by saying I'm no expert at all, but my understanding is you can build a large cardio base by running slowly with minimal impact in terms of wrecking yourself. Like there is all that MAF method stuff etc. Other people talk about even breaking up your long runs with walking sections to allow you recover your form and prevent injury, but again this is my poor understanding
Looks like Lanzarote
Lans-a-grotty
I feel boar in running slowly
how possible running at 60% of max heart rate
You need to be very fit to be able to run with such a low heart rate, I would recommend going off your perceived effort instead - make sure you can breath easily through only your nose and that you could hold a conversation while running :)
@@innemannen Easy run for me would always be anything aerobic, under the 150ish mark
I run 🏃♂️ 4.5 km within 25 to 26 minutes this is slow or fast?
I've run 40km a week every week since mid December. This would be impossible for me without slow runs.
Obviously. I run 40km+ too... In Which 24 kms are long runs 😂
There is no such thing as a "recovery" run.
What watch are you wearing?
My favorite runs are the long slow runs. Knowing I’m going to run 12 or 18 miles somehow makes me just know- it’s ok to go slow! In fact you have to.