I do slow run every morning 5 days a week for an hr… I feel so fabulous n healthy… I will never stop running…,, I do 5 miles every morning

@BobThomasUltra

2 ай бұрын

That’s awesome!! Keep it up 🙌

I am 200cm and 55 years old. On 1st November 2023 i was 131 kg / BMI 31. Today on 21st of April 2024 i am 104kg / BMI 26,3. I started walking in barefoot shoes from the very scratch. Yesterday and today i run 17km in 3 hours. I do low carb, no ultra processed foods and slow running each day. I can’t describe how i feel. 🎉 That is the key i was looking for for many years. I don’t want to win any race. I want to be slim, healthy, fit and good looking. Go for it. It’s amazing 🙏

@BobThomasUltra

Ай бұрын

That’s awesome! Amazing to hear such a great story! Keep it up 💪

Thank you. This is very helpful. Much love and appreciation from South Africa

@BobThomasUltra

7 ай бұрын

Thank you very much! Glad you enjoyed the video!

Very true even for weight loss you can still burn going slow as fast

@BobThomasUltra

Жыл бұрын

100% any movement helps burn calories!

Thanks for this video. I run at all different speeds , it really does vary from 6 to 8mph . Im 56 and just listen to my body , although sometimes a fast run just appears out of nowhere. Keep rolling 🏃‍♂️🏃‍♂️🏃‍♂️

@BobThomasUltra

2 ай бұрын

That’s wicked! Yeah the fast ones do creep up you sometimes and it’s great fun when they do! Keep up the great work 💪

Loved this video!! Thank you 🙏🏼

@BobThomasUltra

8 ай бұрын

Love this comment! Thank you for watching!

as soon as i heard 20 miles i knew i was in the wrong place

@BobThomasUltra

8 ай бұрын

Why’s that? 20 miles is mentioned as an example not as a recommendation for distance.

@maff3479

8 ай бұрын

@@BobThomasUltra Just joking man. I hope to get to 20 some day

@BobThomasUltra

8 ай бұрын

You’re definitely not in the wrong place! You’ll get there no problem 🙌 Keep it up mate 💪

Thanks for the video. Great tips. I do 4.5 Km per hour and it gives me great benefits.

@BobThomasUltra

7 ай бұрын

That’s awesome! So many benefits to get out of running! Keep it up

In many ways the long steady run is training your mind as much as your legs. Great video great advice

@BobThomasUltra

2 ай бұрын

Very true! Thanks for the nice words!

@irunoffroad

2 ай бұрын

@@BobThomasUltra It’s great to see fellow trail runners different perspectives Bob. I too have a channel

@goodyeoman4534

18 күн бұрын

How so? I enjoy the long runs but do get bored after about 45 minutes of it.

@irunoffroad

18 күн бұрын

@@goodyeoman4534 Free your mind and absorb what’s around you. Leave daily pressures and enjoy the challenge of the terrain

Good Video. Thanks for making it

@BobThomasUltra

2 жыл бұрын

Thanks! Glad you enjoyed it 🙌

Good video. I know one of the best women cross country skiers and also one of the best runners in Norway on 10 K (without training specific for running) used to do regular 3 hour easy runs or skiing, almost every day in periods, which was far far below her lactate treshold. I know she used to take friends who were far below her ability on som of these training runs. Some of this was probably also walking some hills.

@BobThomasUltra

Жыл бұрын

Thank you, I'm glad you enjoyed it! Yeah so many top runners are training day in day out at an easy pace well below threshold. That's another great point running with people slower can really help you find a groove at a slower pace. It's not all about killing yourself trying to hang on to the fast guys!

Good advice.

@BobThomasUltra

Ай бұрын

Glad it was helpful! Thanks for watching

I agree long runs are amazing. But don't expect to get faster with them. Your Zone 2 pace (or whatever it is called this week) will gradually get faster, but you won't improve 5k or 10k PBs unless you're a complete beginner. But if I could choose to do only one kind of run 3x a week, it would be long/slow/base/Zone 2 runs.

@BobThomasUltra

18 күн бұрын

Yeah I agree, they’re great runs to create a solid foundation to build upon with your speed workouts

I agree but man you look so sleepy...

@BobThomasUltra

Жыл бұрын

Haha! I don’t remember when I filmed this one but I usually have to record really early in the morning or late at night! I’ll make sure to give myself a good slap before the next one 😂

thanks for your great contents 🎉 from korea

@BobThomasUltra

2 ай бұрын

Thank you very much! Glad you enjoyed it

ThNkxxx it's working

@BobThomasUltra

Жыл бұрын

Great News! Glad it's working Tobias! 💪

Today I ran so slow it was like i was walking and then i started walking and then back running. Then again it was 75% humidity and i was drenched in Sweat..

@BobThomasUltra

15 күн бұрын

75% is pretty high 😳 A walk/run is great! Remember the point of the long slow run is to make it feel as easy as you can, often the conditions will impact that! Great work, keep it up 💪

@devohnmitchell

15 күн бұрын

@BobThomasUltra Thank you Sir 👍🏻👍🏻

Im training primarily for the 2 mile and 3 mile(5km). My longest run of the week is 18kms. About 11.5 miles, or so. Is that enough to build very high endurance for the 2mile and 3 mile?? (Ill obviously be doing speed specific workouts).

@BobThomasUltra

2 ай бұрын

Yeah that sounds like a good amount! The high volume will improve your running economy! Try stay disciplined and keep it at an easy pace then you’ll be well recovered to smash your speed sessions hard 👊

Two questions: 1. Why don't you get even more benefits in your body by running faster? 2. If 'the slower the better' then can you walk instead, to make that development even slower, longer, hence better?

@BobThomasUltra

4 ай бұрын

Right both are great questions! So running faster is also great for you! It uses a different energy system and it’s important to train both! The point of this video is to highlight Slow running, not to take away from faster running! Another big reason for slow running is you can do a lot of it without becoming too fatigued and you are able to recover from it! If you ran everything as fast as possible your body would struggle to recover and you would be at a high risk of injury. As for 2. Walking is hugely beneficial! For some runners their slow run could be a walk as that would be an appropriate pace! Now there will be a point where you gain enough speed and endurance that walking will not be a sufficient stimulus to create the adaptations we want from the long slow run! This is where you would run at a slower pace (faster than walking)! This will bump up the intensity slightly, which is enough to stimulate the body to adapt! However, is not so fast that we can do a lot of it and still recover well. A good training plan will have a mix of faster and slower running and some walking! This video is not meant to diminish the role that faster running plays in training. It is only meant to highlight the benefits of slower running!

@aliasgharkhoyee9501

4 ай бұрын

@@BobThomasUltra Good insights and it makes sense to me, thanks!

@goodyeoman4534

18 күн бұрын

Walking doesn't get your HR up enough to be considered proper aerobic training. Walking is great. But to see the physiological adaptations to optimise health, slow running is needed.

And also burn more calories hell more than short fast run 🙂

@BobThomasUltra

2 жыл бұрын

Yeah, so many great benefits!

@solomonterrance2676

Жыл бұрын

Wait I thought fast runs burn more calories

@darider6286

Жыл бұрын

@@solomonterrance2676 nah bruh you will burn more calories long distance running vs sort fast,iv tried them both try n you will see for yourself

Thanks for the video. I would like to know how slow a run should be (I am 69yr old)? I ran veeery slow for 12 to15K each run at a pace of 7:20min/Km. Is that slow or too slow ?

@clarity2115

11 ай бұрын

Don't worry on speed! Just remain consistent! Check out Slow Jogging by Hiroaki Tanaka

@BobThomasUltra

11 ай бұрын

@TYTan Not too slow at all! Slow running is so beneficial! I wouldn’t worry about your pace, the main thing is how you feel and if that pace feels comfortable for you then that is the perfect pace! Keep it up and enjoy it 🙌

@BobThomasUltra

11 ай бұрын

@clarity211 Love the support! Thanks for recommending! I’m 100% gonna check that out 🤙

yes

@BobThomasUltra

Жыл бұрын

Yea indeed 🙌

When I first started running about a year ago, I ran a lot slower for longer. I did 10K 53 minutes 21k in 2hrs 23 minutes. This year I’m focussing on hitting 20 minute 5K. So all I’ve been running, is 5K really fast. Should I go back to my long runs? Even though my fast runs are difficult, but very achievable. And I never get injured. Please give me your advice on this one. my current fastest 5K is 22 minutes and 38 seconds

@BobThomasUltra

2 ай бұрын

Right the idea of long slow runs doesn't mean you also shouldn't be doing speed work. What I would do if I was you is look at how many times I'm training a week and split up those runs so that some are focussed on all out speed and the others are focussed on long slow recovery. When you run at the moment are you literally running 5k every time as fast as you can? This is good but not the most efficient way to build speed. I would add some Interval sessions in and only go for a flat out 5k once a week or even once every other week. This is because by running Intervals you can stimulate your body at the pace you want to achieve. Here is an example interval sessions. to achieve a 20 minute 5k you need to run 6:26 per mile or 4:00 per Kilometer. With an interval session you can specifically target this pace. Session below Warm up 1 mile or 1 km nice and easy (depending on whether you work in miles or km) 4 x 5 mins at goal pace (6:26/Mi or 4:00/Km 2 Minutes rest/recovery (Easy jog or walk) Cool down 1 mile or 1 km I would do this session a minimum of once per week. Twice if you can. To progress this session I would look to reduce the rest by 10 seconds every other time you complete it. So let's say you run 4 times per week Week 1; Intervals Easy long run (5 - 10 miles / 8 - 16 kilometers) rest day Intervals rest day Easy long run (same distance) rest day Week 2; Intervals rest day Easy long run rest day 5k for time! Easy long run rest day This would give you body a good amount of time to recover from the hard sessions whilst still getting in some quality miles. Also the days where you have an easy run directly after an interval day will be on tired legs so this won't strain them too much however, will give you the added benefit of pushing the distance when feeling fatigued. This is useful towards the end of that 5K! If you feel you can push the intervals slightly faster then do! However, stick to the paces for the first two reps as the key to a good interval session is to be consistent throughout and work hard on every rep! NOT to go all out and rep one and not be able to hit the pace on the remaining reps. I hope this helps! Remember if you want to run faster you need to to train faster but you must recover between as the closer you are to 100% on interval day the better your body will respond and adapt to the training stimulus! If you run more or less than 4 times a week please let me know and I can write a more specific week by week plan if that would be helpful! Work hard and that 20 min 5k will be yours! Good luck, go smash it!!!

@goodyeoman4534

18 күн бұрын

Long runs are done to build your VO2. Once you've got that to a decent level, taper the long runs to once a week and then mix in the tempos, easy runs and intervals. Running regular fast 5ks won't get your times down, because your putting your body into lactate territory too often and not getting the volume needed.

I've been watching these run slow videos for a while and have over the last few weeks been trying to do this..... it's difficult to keep to this slower pace😊 however I have a question... l'm 63 had a vo2max of 58 which has now dropped to 54......is this to be expected???👍

@BobThomasUltra

10 ай бұрын

It is very difficult. So I would only expect your V02Max to go down if you transitioned to all slow runs. I think something I should have made much clearer in my videos is that I am not telling you to run slow 100% of the time I'm trying to emphasise that slow running is important and extremely useful. To keep your V02Max up you will need to include some faster runs into your training. I would do these faster runs on a separate day to the slow running. As a huge oversimplification the harder you push the more you'll effect your V02Max so a short sharp interval will do more than a longer slower (better paced let's say) interval. I hope that makes sense. I need to do some more videos which branch out and show how different aspects of running combine to help make this clearer.

@johngracie1960

10 ай бұрын

@@BobThomasUltra Thanks for the clarification yes l have been doing mostly slow runs and l have felt the benefit but have done very few faster runs) intervals....so l shall mix it up going forward. 😁👍🇬🇧🏴󠁧󠁢󠁳󠁣󠁴󠁿

@BobThomasUltra

10 ай бұрын

It's all about finding the balance! I love a fast interval session. However, I know if I want to keep up my mileage and implement fast sessions. I need to make the majority of my running slow so I can really reach my best on interval day.

Look i am running 2.5km daily at a speed of 4 m/s or 14.5 kmph is it slow it fast

@BobThomasUltra

2 ай бұрын

It’s all relative! If that feels slow to you then it’s great for long run pace if it feels fast then maybe bring it down a little! It’s all about how your body feels

@goodyeoman4534

18 күн бұрын

Slow

Are long slow runs good for Football (soccer)?

@BobThomasUltra

Ай бұрын

Yeah they are! It’s really good for your aerobic system! I would also add in some fartlek training which is random spurts of faster running as this will be similar to playing football and be a good way to train for the flow of the game

0:17 74 in heartrate?

@BobThomasUltra

2 ай бұрын

That’s just some footage of someone measuring their heart rate. That particular number isn’t something to aim for. Just me trying to keep the video engaging!

@stigcc

2 ай бұрын

@@BobThomasUltra Ok cool! I was thinking for me (M53) 130 could be good

You are looking tired, Bob. Slow down a bit.

@BobThomasUltra

2 жыл бұрын

I looked more than tired when I last saw you 🤣

20 miles “easy” is 3-4 hrs long. No thanks. I’d rather do. 5-6 mile easy. 5-6 miles @ goal pace. 5-6 miles easy. It’ll save you time and has a greater stimulus.

@BobThomasUltra

11 ай бұрын

So what you’re describing is essentially a tempo run with a very long warm up and cool down! Tempo runs are great and very useful in your training however they do not offer the same stimulus as a long slow run. They offer their own great stimulus but not the same stimulus. This also may not save you time as if you do 6 miles for each of the sections you described that’s 18 miles total and you may blow up on your goal pace section and then be so slow on the cool down that a long steady 20 miles is less time overall. It’s very easy to dismiss long slow running as it does have a high time requirement but there is a reason the best runners in the world use them often in their training.