On “running slower” as a beginner - I thought it wasn’t possible to be running any slower lol. Was running 7-7:30km paces “fast” and 8-8:30km paces “slow”. It ALL felt hard. I thought everyone was lying about easy runs and conversational pace or that you only experience that once you reach a certain level. Started a new training plan, and when I saw “easy run - no faster than 9:05km pace” I thought I’d be practically walking. And maybe I was, but for the first time ever I experienced the ever elusive “conversational pace” 😅 Moral of the story, if you think you can’t run any slower but it still feels hard… you probably could be running slower.
Genuinely great comment I’m in a similar boat, found the only way I can keep a zone2/3 pace is if I only breathe through my nose, and then I’m doing 7:45/8min km but we’ll get there my friend
I was jogging for about a year with a friend with no knowledge of pacing, cadence, etc. After my first 5k event, I felt competitive and researched how to run without stopping. Even after my 1 year experience of jogging, my easy pace was 11:00/km. Seriously as slow as walking. I was shocked at how others maintain 6:30/km. But after being aware of it, I currently have an easy pace of 8:30 after 2-3 months of practice, like you! But I'm not discouraged. As long as there's improvement, there's no surrendering.
I always had the "Strava bug", where I would think I'm going too slow of a pace and wanted to go faster and I would get tired and sore.. I then realized how much more enjoyable running can be and how much longer you could run just by slowing it down a bit.
Strava leads to injuries. Focusing on getting a better “average pace” on strava is a recipe for skipping warmups, shortening intervals rests, and skipping proper cooldowns.
One thing I will say is that trail runners have to look at the ground constantly. I know from personal experience, that if you don't, you will have a number of tripping & falling incidents, and that doesn't feel good!
Slowly increasing my average cadence from 165 to 180 over the past 3 months has been incredible. My long runs just feel so much easier! Using BPM radio stations on Spotify made the adjustment easy. Thank you so much!
Hell yes, the running version of marching band - keep your feet in step to the tune. As a former band geek, it lets me focus more on the mental aspect by automating my feet.
I thoroughly recommend Ben’s training plans. I’m deep into week 7 of his 15 week marathon plan and it’s fantastic. My running has definitely improved and is faster. Thanks Ben.
For several years I have been doing my long slow runs to heart rate, using a chest strap hr monitor that links to my watch. It requires patience and perseverance and consistency over time. The improvement in my stamina and running endurance has been immense. I aim for about 130 bpm, if i go over 140 (rare now, usually on steep hills) i switch to walking until hr falls. For building endurance over longish distances this approach has worked for me. 1:51
For those who say that they cannot physically run "slow and easy" - they actually can except they don't know how to!! You "should" be able to run on the spot - IF you can run on the spot then you can lean slightly forward and run slowly with the same stance a foot landing. Stop striding out .
Great Video, CADENCE IS KEY I found it really difficult to run slow and keep my heart rate down - cadence was 150-160 at best, and the last 2 weeks I have been focusing on 170 in a few weeks I will step it up to 180 (Hopefully) which has really helped me keep my HR down in Zone 2 - I would like to say slower but my speed hasn't dropped off much. So much so flat routes I am on the lower end and going up hills only raises my HR a handful of BPM - Thank you for the Tips.
For me, I am a high schooler, and I do cross country. The weekends are normally the rest days, but then also have races. This week, my race is Friday at Dickinson, then the weekend to rest. Today was a hard workout, so tomorrow is easy a workout.
Just came here to say thank you for the quick posting of one of your running caps 👌 special mention to your mum Sheri for the nice personnel note inside. #gettinitdone 👍🍻
Hello Ben! I love your videos and they have motivated me to continue training and improving my running technique. I recently discovered that I have a supinator gait and not just any shoe is good for me. Could you make a video with the best shoes for this type of person? I haven't found much information. Greetings from Costa Rica
Problem with cadence for me is that when I run quick intervals around 4:30 min/km then I have 179-183 cadence but my slow jogs runs about 8-9 min/km have max 160 cadence. If I increase it I automatically run faster. When I try to increase cadence with slow speed then I look like running in a place, not moving a lot.
I made some changes to my form in January, concentrating on getting my feet beneath me rather than in front of me. The way I did it was a little counter-intuitive for me - I focused on getting my heels up on each stride. That increased my speed pretty notably. For about the same effort, I was suddenly running at least 15 seconds per km faster, and promptly set new PBs from 5k straight up to half marathon.
Great video! I just did strides in the middle of my easy run yesterday, and was amazed how easy the slower pace felt after. I'm struggling with the zone 2 vs running by feel... my pace is so slow, and distance short, when running by zone 2... but running by RPE, I can run zone 3 easily and for much longer... I'm thinking I've got my zones wrong. In America, it's tough finding sports clinics to do these things for a fee... insurance certainly won't cover it.
I have same problem with you, I feel very easy when running by RPE at a pace around 7 but my HR is in zone 3 instead of zone 2. Don't know should I keep running by RPE or slow down to get my HR at zone 2
Rest day means low impact not stop. Do mobility work, walking or gentle swimming. Walking is also good for scouting out new routes. Running a new area and missing a turn isn’t fun.
Hi Ben, I am using one of your plans loving it so far , I have set myself an optimistic target for my 1st marathon, on my easy runs am I compromising my plan by exceeding 132/138 bpm during what should be my easy runs trying for the pace I have chosen, thanks
For “easy” runs do you usually have a cadence of 170 then for hard workouts it goes to 190 or should the length of your stride just increase? Not the amount steps you’re taking per minute
Beginner runner here. Can do 5k in 30 mins on average and 10k in an hour on my best days. One thing I don’t know how to improve is to know how to lower the HR. I’m unable to run under zone 3 for more than 5 mins keeping pace and I can’t go any slower cos I then have to like walk. Other than general lifestyle habits, is there anything I can do specifically to keep HR lower. Something about how to breathe could also help. Other runners pls feel free to advise. Tia
Try to limit caffeine (if you drink it) on run days. Something like a cup of coffee can elevate HR significantly on a run. Also try to incorporate slow run breathing techniques. Breath in through your nose , hold for 6 seconds, out through your mouth. Avoid sloping routes, this will elevate heart rate. Try to run at just more than walking pace. You will feel like you are barely running but you are. You’ll feel like you’re in slow motion.
I've been running around 3x a week for a year now. I still can't get in Zone 2 on my easy runs (~6:45/km). I would need to drop my HR around 10bpm to get there (max HR is 200 or even higher). But on the other side I feel picking up the pace comes easy. 10k at 5:20/km or 5k at 4:40/km are what I can do at the moment. I guess my slow pace is just not efficient enough... For Zone 2 training I do cycling, where it is much easier for me to control my HR.
Not true that a cadence of 170-190 is optimal. Cadence is a very individual thing. Also, a higher cadence doesn’t necessarily mean less ground contact time. You could have a low cadence but big strides which means you’re flying through the air a lot..
Idon't run often but when I run I learned technigue to lean little forward like not raising so much legs but just making them kind of fall in front of another. I kind run forever that style
Ben, do you use percentage of your max hr% or hrr (heart rate reserve) to work out your zones? Default on garmin watches use max heartrate. Very curious to what you and the readers use to work out there zones! All info is welcome. Thanks
Run-walk is always the answer. It won't slow you down as much as you think. Once you find the ratio that works best for you, you'll probably be going faster than you did without walk intervals.
Great tips, Ben! 💡 Making running feel easier can truly transform the experience for so many. Thanks for sharing these practical strategies. 🏃♂💪 #RunningCommunity #RunSmart #OaxSport
Whenever I try to increase the cadence, it has the opposite effect. I feel it’s less efficient, when I have to actually run faster, it’s more difficult. It just doesn’t feel natural. How to change that?
180 steps per minute is based on elite runners racing. At fast paces yeah it is definitely more efficient. At slow paces there's no reason to step that quickly
Saw those Soar running tights and was thinking they looked nice and I should grab a pair... $200... When did running kit start costing as much as cycling kit which also shouldn't cost anywhere near what it does?!
Hey Ben - just about to complete my first week of a half-marathon plan purchased from your website. Really enjoying it but I definitely lack the discipline to run at an easy pace. Thanks for your content, love the videos.
Zone 2 is easy? When I walk it's already zone 2 though? In fact, I'm not sure it's possible for me to go zone 2 when running, the act of lifting my legs up like that pumps the HR to 150 already
When you 80 % of are runs, what are the pro cents of ? Milage, time, effort, number of runs .... ? Have more of less the same question with the adding 10 % per week, pro cents of what ?
The zone 2 running thing feels like a unicorn to me. I've been training for nearly a year, spent the last few months doing about 50km per week, but even now I still am not physically capable of "running at a conversational level" as everyone always says.
@@klipk7296 I just don’t get that. So your slowest run makes you work so hard you can’t talk at all? Or at least barely at all? On 50km a week? For a year??
I’ve always been torn between the need to run slow and the time cost of that when I have limited running time per day. I can either fit in mileage or run slower, so I choose to run further at a slightly higher HR (mostly zone 3).
How to make running easier - MOVE AWAY FROM QLD, AUS 😂😂😂 Joking aside, it will be easier come winter time when its not 99% humidity and "feels like" 33 degrees 😅
Zone 2 is a gimmick, how do you think athletes became quick in the past? intervals, tempo and fartleks are they way to go. if you want to run far, run fast
I'm not even gonna question the 50 miles but how do you even have the time to run that long each day bro? That's about 8 to 10 hours of running per day
![Jack Harlow - Hello Miss Johnson [Official Music Video]](http://i.ytimg.com/vi/Q86_nlRoIGw/mqdefault.jpg)
On “running slower” as a beginner - I thought it wasn’t possible to be running any slower lol. Was running 7-7:30km paces “fast” and 8-8:30km paces “slow”. It ALL felt hard. I thought everyone was lying about easy runs and conversational pace or that you only experience that once you reach a certain level. Started a new training plan, and when I saw “easy run - no faster than 9:05km pace” I thought I’d be practically walking. And maybe I was, but for the first time ever I experienced the ever elusive “conversational pace” 😅
Moral of the story, if you think you can’t run any slower but it still feels hard… you probably could be running slower.
You have to give it some time and consistent effort and those runs will get easier. As Ben suggests, watch your cadence.
i m running at 6:24 Km pace and believe me it is
too slow
Genuinely great comment
I’m in a similar boat, found the only way I can keep a zone2/3 pace is if I only breathe through my nose, and then I’m doing 7:45/8min km but we’ll get there my friend
I was jogging for about a year with a friend with no knowledge of pacing, cadence, etc.
After my first 5k event, I felt competitive and researched how to run without stopping.
Even after my 1 year experience of jogging, my easy pace was 11:00/km. Seriously as slow as walking.
I was shocked at how others maintain 6:30/km. But after being aware of it, I currently have an easy pace of 8:30 after 2-3 months of practice, like you!
But I'm not discouraged. As long as there's improvement, there's no surrendering.
@@jonathanpangilinanjr.9905 we’ll get there my friend 🤙
I always had the "Strava bug", where I would think I'm going too slow of a pace and wanted to go faster and I would get tired and sore.. I then realized how much more enjoyable running can be and how much longer you could run just by slowing it down a bit.
Strava leads to injuries. Focusing on getting a better “average pace” on strava is a recipe for skipping warmups, shortening intervals rests, and skipping proper cooldowns.
@Watch3rOfTheSkies i’m talking about the desire to impress your strava friends for each run you do. Many have thus issue.
Another brilliant, straight to the point summary, about the most important aspects of longer distance training. Thanks Ben.
One thing I will say is that trail runners have to look at the ground constantly. I know from personal experience, that if you don't, you will have a number of tripping & falling incidents, and that doesn't feel good!
If I don't fall at least once per race, was it even a trail race?😂🤕
Yessss! After 18 + miles on the trails a few weeks ago, my neck was the thing most sore the next day! And even with that I fell twice.
Try looking a couple steps ahead. The idea of not looking down is to keep a neutral spine. In trail running, keep the spine as neutral as possible
Looking about 6-10ft ahead with our eyes and neutral spine
Slowly increasing my average cadence from 165 to 180 over the past 3 months has been incredible. My long runs just feel so much easier! Using BPM radio stations on Spotify made the adjustment easy. Thank you so much!
Hell yes, the running version of marching band - keep your feet in step to the tune. As a former band geek, it lets me focus more on the mental aspect by automating my feet.
I'm currently using a metronome to increase cadence which is a bit boring. I can't really hear the beat on the bpm music either
I thoroughly recommend Ben’s training plans. I’m deep into week 7 of his 15 week marathon plan and it’s fantastic. My running has definitely improved and is faster. Thanks Ben.
Honestly, to make running easier is just doing it consistently. Your body will adjust. Sucks at first and it is difficult
I don’t like running. Running for distance and or speed just doesn’t challenge me anymore. I swim, I walk and lift weights that’s about it
@@jogmas12better than most 💪🏻
For several years I have been doing my long slow runs to heart rate, using a chest strap hr monitor that links to my watch. It requires patience and perseverance and consistency over time. The improvement in my stamina and running endurance has been immense. I aim for about 130 bpm, if i go over 140 (rare now, usually on steep hills) i switch to walking until hr falls. For building endurance over longish distances this approach has worked for me. 1:51
For those who say that they cannot physically run "slow and easy" - they actually can except they don't know how to!! You "should" be able to run on the spot - IF you can run on the spot then you can lean slightly forward and run slowly with the same stance a foot landing. Stop striding out .
I appreciate this as I am definitely in this camp. Will try this on my next run
Getting your heart rate in the right zone is the key for me. Thanks for sharing these tips!
Great Video, CADENCE IS KEY I found it really difficult to run slow and keep my heart rate down - cadence was 150-160 at best, and the last 2 weeks I have been focusing on 170 in a few weeks I will step it up to 180 (Hopefully) which has really helped me keep my HR down in Zone 2 - I would like to say slower but my speed hasn't dropped off much. So much so flat routes I am on the lower end and going up hills only raises my HR a handful of BPM - Thank you for the Tips.
For me, I am a high schooler, and I do cross country. The weekends are normally the rest days, but then also have races. This week, my race is Friday at Dickinson, then the weekend to rest. Today was a hard workout, so tomorrow is easy a workout.
Just came here to say thank you for the quick posting of one of your running caps 👌 special mention to your mum Sheri for the nice personnel note inside. #gettinitdone 👍🍻
Hello Ben! I love your videos and they have motivated me to continue training and improving my running technique. I recently discovered that I have a supinator gait and not just any shoe is good for me. Could you make a video with the best shoes for this type of person? I haven't found much information.
Greetings from Costa Rica
Problem with cadence for me is that when I run quick intervals around 4:30 min/km then I have 179-183 cadence but my slow jogs runs about 8-9 min/km have max 160 cadence. If I increase it I automatically run faster. When I try to increase cadence with slow speed then I look like running in a place, not moving a lot.
I made some changes to my form in January, concentrating on getting my feet beneath me rather than in front of me. The way I did it was a little counter-intuitive for me - I focused on getting my heels up on each stride. That increased my speed pretty notably. For about the same effort, I was suddenly running at least 15 seconds per km faster, and promptly set new PBs from 5k straight up to half marathon.
Great video! I just did strides in the middle of my easy run yesterday, and was amazed how easy the slower pace felt after. I'm struggling with the zone 2 vs running by feel... my pace is so slow, and distance short, when running by zone 2... but running by RPE, I can run zone 3 easily and for much longer... I'm thinking I've got my zones wrong. In America, it's tough finding sports clinics to do these things for a fee... insurance certainly won't cover it.
I have same problem with you, I feel very easy when running by RPE at a pace around 7 but my HR is in zone 3 instead of zone 2. Don't know should I keep running by RPE or slow down to get my HR at zone 2
You're overthinking it. Just run.
Rest day means low impact not stop. Do mobility work, walking or gentle swimming.
Walking is also good for scouting out new routes. Running a new area and missing a turn isn’t fun.
Great info! Thanks for sharing Ben! 😄
Hi Ben, I am using one of your plans loving it so far , I have set myself an optimistic target for my 1st marathon, on my easy runs am I compromising my plan by exceeding 132/138 bpm during what should be my easy runs trying for the pace I have chosen,
thanks
For “easy” runs do you usually have a cadence of 170 then for hard workouts it goes to 190 or should the length of your stride just increase? Not the amount steps you’re taking per minute
Love that man Shane Benzie and his book! He’s the 🐐 of run form 👍
Been watching you for a while and always interesting to hear your thoughts, gonna have a look at your plans
Beginner runner here. Can do 5k in 30 mins on average and 10k in an hour on my best days.
One thing I don’t know how to improve is to know how to lower the HR. I’m unable to run under zone 3 for more than 5 mins keeping pace and I can’t go any slower cos I then have to like walk.
Other than general lifestyle habits, is there anything I can do specifically to keep HR lower.
Something about how to breathe could also help.
Other runners pls feel free to advise. Tia
Try to limit caffeine (if you drink it) on run days. Something like a cup of coffee can elevate HR significantly on a run. Also try to incorporate slow run breathing techniques. Breath in through your nose , hold for 6 seconds, out through your mouth. Avoid sloping routes, this will elevate heart rate. Try to run at just more than walking pace. You will feel like you are barely running but you are. You’ll feel like you’re in slow motion.
I got the same problem. It’s like no matter how slow I run my heart rate is always at 180 bpm. It’s frustrating. Ngl.
I've been running around 3x a week for a year now. I still can't get in Zone 2 on my easy runs (~6:45/km). I would need to drop my HR around 10bpm to get there (max HR is 200 or even higher). But on the other side I feel picking up the pace comes easy. 10k at 5:20/km or 5k at 4:40/km are what I can do at the moment.
I guess my slow pace is just not efficient enough...
For Zone 2 training I do cycling, where it is much easier for me to control my HR.
Loads of good info Ben 👍🏃♂️
Not true that a cadence of 170-190 is optimal. Cadence is a very individual thing.
Also, a higher cadence doesn’t necessarily mean less ground contact time. You could have a low cadence but big strides which means you’re flying through the air a lot..
Idon't run often but when I run I learned technigue to lean little forward like not raising so much legs but just making them kind of fall in front of another. I kind run forever that style
Ben, do you use percentage of your max hr% or hrr (heart rate reserve) to work out your zones? Default on garmin watches use max heartrate. Very curious to what you and the readers use to work out there zones! All info is welcome. Thanks
I'm using %HRR on my Huawei Watch. The default was %HR.
I find that the zones are more in line with RPE when using the %HRR.
Run-walk is always the answer. It won't slow you down as much as you think. Once you find the ratio that works best for you, you'll probably be going faster than you did without walk intervals.
Awesome! Really enjoyed this one.
Great tips, Ben! 💡 Making running feel easier can truly transform the experience for so many. Thanks for sharing these practical strategies. 🏃♂💪 #RunningCommunity #RunSmart #OaxSport
Land on the middle of the foot and use the thighs as suspension and not use the calves, effort uses more energy than the spring from the calves.
Whenever I try to increase the cadence, it has the opposite effect. I feel it’s less efficient, when I have to actually run faster, it’s more difficult. It just doesn’t feel natural. How to change that?
180 steps per minute is based on elite runners racing. At fast paces yeah it is definitely more efficient. At slow paces there's no reason to step that quickly
Saw those Soar running tights and was thinking they looked nice and I should grab a pair... $200... When did running kit start costing as much as cycling kit which also shouldn't cost anywhere near what it does?!
Thank you for your running tips 👍 very helpful ❤️
Hey Ben - just about to complete my first week of a half-marathon plan purchased from your website. Really enjoying it but I definitely lack the discipline to run at an easy pace. Thanks for your content, love the videos.
You are among legions out there who say the same technique into making Running Easier.
Have to admit it truly works.
Zone 2 is easy? When I walk it's already zone 2 though? In fact, I'm not sure it's possible for me to go zone 2 when running, the act of lifting my legs up like that pumps the HR to 150 already
Great tips Ben! I bought the L3 10k plan this weekend, looking forward to getting started tonight 👍
When you 80 % of are runs, what are the pro cents of ? Milage, time, effort, number of runs .... ?
Have more of less the same question with the adding 10 % per week, pro cents of what ?
Great advice as always!
If you should be refuelling every 30 minutes, then should you not be taking something on runs that are 60minutes or longer, not 90minutes or longer?
hey ben, can you bring back the classic black hoodie with just the logo on the front? sarah is always wearing it in the really old videos
Thank you 😊
What are strides for warm ups I just go slow but don’t feel it’s right?
thanks ben!
Hi Ben. Appreciate if you could do a video on how to increase vo2 max
Gradually increase your mileage, incorporate speed work and be consistent.
How to make running feel easier: Smile! Something you are very good at Ben :)
My zone 3 is already 9 mins/km..... I've been running for weeks and I see almost no improvement.... Zone 2 is 9:45 mins/km.. sigh
The zone 2 running thing feels like a unicorn to me. I've been training for nearly a year, spent the last few months doing about 50km per week, but even now I still am not physically capable of "running at a conversational level" as everyone always says.
What happens when you try running at conversational level?
@@conradburdekin722 I would be walking
@@klipk7296 I just don’t get that. So your slowest run makes you work so hard you can’t talk at all? Or at least barely at all? On 50km a week? For a year??
Thx mate 🫡
Great tips Ben! Hope all's well with you 👍🏻
Hi mate, love the channel but I think you need some new clips. Think I have seen you spread Jam over that bagel about 30 times 😂😂
increase cadence while maintaining easy pace is very hard, Isn't it conflict with eachother
and it'd out of zone 2 too
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If you find running getting easier, you need to adjust your program, or improvement will stall.
I’ve always been torn between the need to run slow and the time cost of that when I have limited running time per day. I can either fit in mileage or run slower, so I choose to run further at a slightly higher HR (mostly zone 3).
Forget gadgets listen to your body & know yourself, people get obsessed by numbers these days
How to make running easier - MOVE AWAY FROM QLD, AUS 😂😂😂 Joking aside, it will be easier come winter time when its not 99% humidity and "feels like" 33 degrees 😅
I find it hard to do most of miles easy because I only have time to run 20 miles per week, and running slowly is so boring.
No way! You don't look like you're over 40! You look like you're younger than me, and I'm only 36....
Not being overweight like me helps a lot xD
helloevrybody!
Zone 2 is a gimmick, how do you think athletes became quick in the past? intervals, tempo and fartleks are they way to go. if you want to run far, run fast
Run longer and slowly
Just doing consistent.
Than go for run faster and shorter ❤
Keep strength of legs 💪🦵
I run around 50 miles per day for past 35 years my resting heart rate is 35
I'm not even gonna question the 50 miles but how do you even have the time to run that long each day bro?
That's about 8 to 10 hours of running per day
Mostly trolling I presume
I run 300 miles every day at 20 mph, my resting heart rate peaks usually around 13 and I'm 95 years old
Are you for real? R677 or £28 for a hat?