Instruction unclear, I end up walking 😅

@BobThomasUltra

Жыл бұрын

Walking is never a bad thing! Keeps you moving and keeps the heart rate down 🙌

this is the best video ever on slow running, everyone else talks heart rate and number of beats and percentages... this is real advice, that works. i myself sometimes sing a little whilst i run slow, all the words out quitely and if i feel that singing puts me under stress...then slow down...if i feel i hit any pain ...i slow down...

@clarity2115

10 ай бұрын

truth!

@BobThomasUltra

10 ай бұрын

Thank you so much! I really appreciate it! I love the singing Idea I just know if I started that I’d be running down the high street belting out a tune at top volume and I’d never live it down 😂

Another great video!

Thank You so much, man you explained it so easily and you have cleared all my doubts

@BobThomasUltra

11 ай бұрын

I’m so glad the video helped 🙌 I appreciate the comment 🙏

You just made my day. Your presentation was very informative and I can't wait to get outdoors and start using those suggestions of your. Again, thanks a lot.

@BobThomasUltra

11 ай бұрын

YES! Love this! So glad you enjoyed the video!

Thanks Bob, this is great info. My take has always been on long runs, just go put and have fun and don’t tax myself. That way I enjoy it and don’t get burned out. I run for fun not for competition!!

@BobThomasUltra

11 ай бұрын

Yeah 100% getting maximum enjoyment out of your long run is so important as it keeps motivation high and allows a little mental relief for other harder sessions!

Thank you, this video seems to have a lot of effort into it. Hope your channel blows up soon 👍

@BobThomasUltra

Жыл бұрын

Thanks Syarif! I’m glad you got value from the video! I appreciate the comment. It’s comments like this that make me love creating them 🙏

excellent technique - will keep this in mind for my next run. Thank you.

@BobThomasUltra

Жыл бұрын

Thanks Malini! Hope it helps.

Thank you for your advice definitely appreciate it and find it helpful ❤🙂🤛🤛

@BobThomasUltra

Ай бұрын

Glad it was helpful! Thanks for the comment 🙌

Great simple advice

@BobThomasUltra

11 ай бұрын

Thanks! I'm glad you liked the video 😀

Was looking for exactly this. Thanks.

@BobThomasUltra

Ай бұрын

Amazing! Glad it was helpful! Thank you for the comment 🙏

So informative video thank you 🙂

@BobThomasUltra

Жыл бұрын

Glad you enjoyed it! 🙌

Good observation

clever, good and helpful tips... thanks

@BobThomasUltra

Ай бұрын

Glad it was helpful! 😀

Thanks for the video Bob. Ill try a further slow down - you define. I'm 62, and have never learned to slow down and enjoy a run (yet). I honestly cant "jog and talk" at any pace. I like running(or the results), but I cant wait for it to be over when I'm in it. After the run I feel great, so that's my real driver. When I'm fit, I have always finish the top 5% of class (in large local races) but I'm 1 miserable runner. Something needs to change if I'm going to get back to good runs with my "older" knees starting to talk to me. My problem must be technique, because slow runs are just as miserable, seem to take just as much energy, want to be done just as much. Note I'm in New England and I'm a fair weather runner... (100f to -20f) So I run the good days ; )

@user-sg8kq7ii3y

Жыл бұрын

Hahaha! I totally understand what you mean. When it comes to exercise, the only thing I truly enjoy is a nice, leisurely walk or hike in a beautiful environment. But when it comes to running, I absolutely HATE IT! I dread having to do it. I hate it while I'm doing it, and, like you, I cannot wait for it to be over. However, when I'm done, when I complete my distance/time that I set out to do, I feel GREAT! It's like a drug for me. I get a rush. It's a high like no other, and I'm addicted to it. Addicted so much that I'm willing to endure the drudgery of running in order to get it. And that's what keeps me going.

@BobThomasUltra

Жыл бұрын

It sounds like you have the discipline down to keep going out which is great! Enjoying it is a strange one! I find many different reasons for enjoying my run and often it’s not the running itself! It’s either results, company, escape or location that do it for me! Are you mainly a road runner? Getting on some trails might change it up and bring a new life to your runs and the softer ground will be kind on your knees!

@pentachronic

Жыл бұрын

@@BobThomasUltra Trail running might also sort your speed demons out too! You learn quickly on trails that speed isn’t going to work for you!!

I worry as a newbie with my 7:30km on an easy run this has just reassured me that I’m doing ok and to stop comparing to my friends times.

@BobThomasUltra

11 ай бұрын

You're doing awesome! It's so hard not to compare yourself but just know we all do it and all look at faster runners with envy! Just remember you're out there putting in great miles doing your best and that's amazing 🙌

Video helped my mindset thank you. One thing, I do intense training on Tuesday and Thursdays . I want to improve by a long slow run . I want to achieve a fast 5k ,right now I run 19 mins .I was thinking of doing a long run slow for 6k then increase the distance every week by 1km until around 10k then stay there every week . The pace around 5 minutes a kilometre and do it twice a week . It may feel a bit uncomfortable but manageable to carry on kind of pace is that beneficial . Do the splits of km need to be consistent?

@BobThomasUltra

9 ай бұрын

Glad the video helped! That sounds like quite a good plan! Tuesday and Thursday speed work is great I do exactly the same! I then put my long run right in the middle on Wednesday and go extra slow to try not to get too fatigued. You 5k time is really good and wanting to go quicker is amazing! For your Km splits I wouldn’t worry too much about consistency on a slow run as things like elevation, terrain and wind can effect it however, I would try to keep the effort level consistent so ease up on the hills to bring that effort level back down a touch. Hope this helps! Sorry I took 3 weeks to reply 🤦‍♂️

If I run a 2*3 miles tempo work out, I find my CD mile is always faster than my WU mile by 15s per mile or so. Because my elevated HR can sustain a higher easy pace than my WU mile.

@BobThomasUltra

11 ай бұрын

Yeah that's quite common. It's also the adrenaline of the workout carrying through to the CD miles. It can be a good idea to consciously slow down for those cool down miles so they're easier on your body.

Very informative video, slow running I really struggle with even though my standard running pace is about 10 minute 30

@BobThomasUltra

11 ай бұрын

Glad you found the video helpful! Slow running is really hard! I think we are a bit hard wired to get on with it and push the pace! I often find myself speeding up on a slow run without thinking or just getting competitive with myself and trying to beat a time! Slow running in itself is hard and you need to be disciplined to do it well.

@davepage764

11 ай бұрын

@@BobThomasUltra I really want to learn how to do it properly along with stretching because my achilles hurt every time I go out and I know I don't stretch properly. Any advice on stretching exercises?

@BobThomasUltra

11 ай бұрын

You’ll get there! Just keep telling yourself to settle down into the run and it’ll come! As for stretching and Achilles that is a fun one (not really 🙃) try a normal calf stretch but bend you knee slightly to lower your stretch! This should help you relieve some Achilles ache and also lowering your heel over a step can help just make sure you start slowly and don’t push too much too soon.

@davepage764

11 ай бұрын

@@BobThomasUltra Thank you so much for the reply, I really didn't expect one. I dd a very slow 5k at the weekend and though I had stretched enough but clearly not as my lumbar back is in a lot of pain so looks like yet more days of healing before I can start again, Do you think its a good idea to run every day, even if its just a mile or two or is that pointless?

@BobThomasUltra

11 ай бұрын

So my advice would be to reduce slightly. If running everyday is causing pain then your body might not recover. Maybe drop to every other day and add a short walk in on the other days. It's difficult as you don't want to completely stop running as this will remove the stimulus for your body to adapt and recover. However if you can reduce so you still have the stimulus but stay within your pain boundaries then this may help you to strengthen and build on your running.

"Can i keep running at this pace forever?" Interesting.. I hadn't realized or thought about it until now, but this is basically my long run method.

@BobThomasUltra

11 ай бұрын

It's a fun way to think about it! It almost feels like a challenge to stay slow and comfortable which helps stick to the pace I'm aiming for! I'm so bad for speeding up and getting competitive with myself so this flips that mind set for me!

Committing to this for one full year will give you such a solid base that when you go to build on it with hills, tempos or intervals, wow the fitness and control of faster running is ridicolous, plus one year of slow runs torch any remaining excess fat to get you ready for building

@BobThomasUltra

Жыл бұрын

It is an extremely good way to build your base. I wouldn’t just commit for a year I would implement training cycles throughout a year to make sure you have build phases and peaks to progress over years and decades. As far as fat burning it doesn’t really matter what type of running you do. It’s calories in vs calories out that matters so you can run as long and far as you like but if you eat more calories than you burn you will still gain weight.

@citrix123

Жыл бұрын

@@BobThomasUltra thank you so much for the feedback,

@teammusketeers

9 ай бұрын

I started doing this slow run thing about 3-4months ago and I was very surprised to say the least..... was doing 43min 5k...(yes not an athelete 😅) fast forward to present day....I tried doing a 5 k free run now I'm at 27min that's ridiculous 🙄 but I finished that 5k and not feeling fatigued 😮 did it again and realized my resting HR is mid 40's and I'm 47yo .....now I casually run based on the suggestions sometimes is hard but following the recovery slow runs and there isn't any fatigue or soreness

The MAF heart rate (maximum aerobic function = 180 - age) could be used for slow runs, e.g. age =50 the heart rate should be in an area of 120 - 130 bpm for all kind of endurance sports (running, cycling, rowing). For team sports like handball, football, … this will not work because sprinting is necessary.

@BobThomasUltra

Ай бұрын

I think heart rate is a good guide, however, the only slight issue with this is that it doesn’t always line up right, especially when based on age models. That is why I like to include other factors in to check against and think about how I’m feeling. I would also argue that this is great for team sports. Building an aerobic base is crucial for building your speed work on top of. If you think of it like a pyramid you want to make it as wide as possible so it can be as tall as possible. The long slow run gives your pyramid a sting wide base. Whatever you’re doing, if you want to maximise fitness and performance you need both long slow aerobic work and extremely hard speed work, consistently over many weeks.

If you don't have a good feeling for it (which you will develop very fast), see and check that your heart rate is anywhere around 140-150 +/- 5.

@BobThomasUltra

Жыл бұрын

Yeah! This is a great way to get used to your pacing! It’s good to remember that heart rate lags behind a bit so you might not see your heart rate go up or down immediately when you change pace so you should allow time for it to adjust when conditions change!

@CK-ho7zf

4 ай бұрын

Age and fitness must be taken into consideration . Can I hold a brief conversation going... That's the pace

Biggest problem is how to keep a decently high cadence and still run slow...I can't figure it out.

If you can have a conversation without running out of breath your about right.

@BobThomasUltra

11 ай бұрын

Yes! This is one of the best ways to check your pace! Does require a running partner or you look a little mad talking to yourself 😅

FYI..I use a metronome from Chi Running , and find the moment I increase my stride my heart rate goes north

in question of % of max heart rate, what BPM should I aim for (im beginner) to run longer distances (10km +)

@BobThomasUltra

Жыл бұрын

Right so to answer this we can use heart rate zones (HRZ)! A lot of people will use HRZ 2 for a long run which is between 60% and 70%. This work well for most however, I allow myself to go into HRZ 3 which is 70% to 80%. Going into 3 allows me to move a little quicker up hills or into a head wind so I don’t ruin the momentum of my run! So anything in this range is good! I like to create HRZ 2.5 which is between 65% and 75% which I aim for on all my long runs. It allows me a bit more freedom depending on terrain and how I feel. I hope this has helped!

My eyes glaze over when someone says their slow run is at a 7:00 pace. Sorry, but I can barely reach that burning it all out. Of all the videos on this the measure of pace always seems missing. I have resorted to just following my heart rate, in whatever conditions, and keeping it below 130. My max is from 180 to 185. Very very often, I need to just stop and walk, until my HR relaxes from 133 or however much over, down to 125 or so before jogging again. Is this right, or too slow?

@BobThomasUltra

9 ай бұрын

So if you listen to the video I'm not saying 7:00 pace is my slow run pace. I'm saying it's possible for me to hold that pace for 20 miles however I need to slow down for my long slow run. I'm making the point of yes it's possible to hold that pace but it's not beneficial. Heart rate is a great way to manage your long slow run. The reason I talk about feel is that feel is an immediate indicator of how you are doing. Whereas heart rate is a lagging indicator. You can run up a hill too fast and if you only look at heart rate you'll be half way up the hill before your heart rate starts to go over and then it will still keep going up whilst you're slowing down and finding the right pace. The issue with me giving you an exact pace is I don't know how fast your run normally. Also since posting this video my paces have changed so in a video no one can give you an exact pace as its personal for everyone. However I can describe how the run should feel and you can take that information into your next run. A coach would be able to tell you an exact pace as they would work with you and look at all of your running to help determine at what pace your long slow run would be. I do a small amount of coaching. If you would like help with this please message me on Instagram @bobthomasultra and we can look at your running and discuss how you can get the most out of your long slow run. I hope this helps 😀

Which intensity and heart rate zone gives the maximum improvement with the largest heart, stroke volume, and increased circulation? I hear so much debate between Zone 2 (60-70%), Zone 3 (70-80%), and some Zone 4 (80-90%) If you have any studies that compare zones for heart adaptations that would help also.

@BobThomasUltra

Жыл бұрын

I think this warrants it’s own video! I would attempt to give you an answer here. However, I know I need to sit and research to give you a decent answer as I don’t have these studies to hand! Feel free to drop me a message through Insta if you want to chat more about it! But don’t worry you’ve got my mind ticking now so I’ll be deep into research to make a video about this!

@bmp713

Жыл бұрын

@@BobThomasUltra It would be awesome if you did an entire video on the specific heart adaptations to different heart rate zones, speeds, and intensities! Also do you know how the heart adapts differently at an identical 150HR but with very different speed and resistance? For example does the heart size increase the most from low speed/high resistance running/cycling uphill? Does the heart size increase most from higher speed/lower resistance running/cycling on the flat?

@BobThomasUltra

Жыл бұрын

Yeah that video is in the list now! Really interesting topic to research so I’ll be off into a little rabbit hole! So again I don’t have studies to hand on this however I would imagine it doesn’t make much difference! (That’s a guess) If it does make a difference my bet would be that higher resistance would create the larger increase. I’ve come to this conclusion that resistance training creates hypertrophy on you quads for example so why wouldn’t the same apply to the heart. Again this is just a top of the head thought on a coffee break 😅 I’ll get into the details asap and get filming 🙌

@bmp713

Жыл бұрын

​@@BobThomasUltra I do know that there is much less debate that aerobic steady state does make the left ventricle diameter much larger (eccentric hypertrophy). There is a lot of research showing up to 40% larger hearts in endurance athletes such as runners, rowers, and cyclists. However I can't find any studies demonstrating the maximum heart rate zone, resistance, and cadence to build the largest heart internal diameter, and then comparing those results with the heart adaptations of HIIT. HIIT research focuses much more on peripheral adaptations than central heart adaptations. I'm highly interested in this subject because I have a heart condition that benefits most from increasing heart size, stroke volume, and blood volume. But the debate is endless for which exercise, heart rate zone, and intensity builds the largest heart. Very much looking forward to your video.

How do I keep good form while going slow? The worst my form the more pain I am in.

@BobThomasUltra

Жыл бұрын

Right form! So first of all where abouts are you experiencing pain? First thing I would do is attempt to slow down even more! I know slow sucks but it does allow you to pinpoint areas where your form may be lacking. Slow can mean that you run easy and evaluate your form. Then stop and walk for a while and think about how you could improve it before running again. You are still moving at a low heart rate. Doing this and the added focus on form will make the run go by quicker and improve the quality of your running. You can also slightly reduce the distance that you're running at one time. For example... If you run 10 miles but notice that your form drops for the last 2 miles and that's when the pain starts. We can adjust this by running a 7 mile run in the morning followed by a 3 mile run later that day. (you can even do 4 or 5 miles for the second run. Double run days are a sneaky way to run more miles.) This way you've had some recovery and the bad habits shouldn't creep in on those later miles. You should be able to complete the entire distance and possibly more with good form and without pain. It's hard to give a very specific answer as I don't know what you believe is wrong with your form when running or where the pain is. Drop me a reply to this and be as specific as you like and I'll try help you out. You can also DM me on Instagram @bobthomasultra and we can chat and see if I can help! Running in pain sucks so if I can help I will!

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

5 ай бұрын

Yeah I would say you’re pretty spot on with an 18k long run! It’s a good distance as you’ll build a solid aerobic base but won’t generate too much fatigue so you can still perform well on your speed sessions!

@na-dk9vm

5 ай бұрын

@@BobThomasUltra thanks. Should the whole 18k be at an easy pace??

@BobThomasUltra

5 ай бұрын

I would aim for an easy pace throughout! I know at times you feel good and want to push it! The idea I subscribe to is that easy days should be really easy so that when it’s time to go hard you can give it absolutely everything! In my eyes I don’t want to carry fatigue into a speed session and not have everything to give.

I've watched a few videos on long slow runs and in each one when i hear the inevitable " 7 min mile pace is my slow pace" it just makes me want to switch off. I am in my mid 60's and haven't been running long but they're is no way i could run 7min pace for a mile never mind 20. I wish there was a beginner video for people just taking it up, where realistic pace is mentioned rather than being completely demotivated in the first few minutes of the video. Maybe mention what your slow running pace is.

@BobThomasUltra

8 ай бұрын

I’m really sorry to hear the video has come across badly! In the video when I say I can run 20 miles at 7min for pace, that is a benchmark. I’m not saying that is my slow run pace. I go on to say if I slowed to 7:30 would that be enough… probably not. I realise the wording doesn’t come across well. The point I’m trying to make is even faster runners should be running slower. My slow run pace is closer to 9:30 min and that based on my own advice is not slow enough! I really want to make videos that help people and value your feedback. I’d like to ask a couple questions and hopefully we can help each other. Do you run at different paces on purpose? Is hearing other runners paces useful? If yes, why? If no, why? Do you want to understand the reason behind specific training sessions or just know how to do them? What are your most pressing questions about running and training? What information would help you perform a long slow run and be confident you’re doing it correctly? If you’d like to answer those questions I’d love to try help you out on your running journey. I understand you may not what to share these answers publicly so if you’d prefer please email me at bob@bobthomasultra.com I’d love to help answer any questions. I’m sorry you feel demotivated from this video and will attempt to make future videos clearer!

@gogsie59

8 ай бұрын

@BobThomasUltra Your video was good, it's just seeing how bad I am when hearing about pace that I will never achieve. Certainly not your fault, if you were no good at running, you wouldn't be making videos. I'll contact you by email. Thanks for replying.

I wanna at pace 4 or 5 for a long distance but i usually stay at 6

@BobThomasUltra

2 жыл бұрын

Keeping it at 6 is great. Remember a long slow run is for building base endurance and the body will adapt well to this slower pace. Go easy on easy days so you can go harder on hard days 🙌

Is it ok to do the run walk method?

@BobThomasUltra

3 ай бұрын

Yeah the run walk method is perfect! Keeps the heart rate low and keeps you moving

5 min video on this subject- the world has gone mad !

@BobThomasUltra

8 ай бұрын

Haha, too long or too short? 😂 I did break “long slow run” into 3 videos so there’s loads more for you to watch 😅

I believe, personally, that there’s a pace enough slow to not be beneficial even detrimental to biomechanics. As a physiotherapist and runner I find quite enough injuries in people who are running TOO LONG. Is not a pace problem, is more an excesive amount of distance in your legs. First, as many authors set in articles, we should not exceed 30% of the entire week distance in oour long runs. This is a maximum, with some exceptions in runners that can only do 2-3 days per week: then you can go to the 50% in 3 days/week or your 60% in 2 days/week. Running too slow is really fatiguing except if you’re well trained in ultramarathons or so, generally you should not run below 8 km/hour because you’re crossing the line beyond the mechanical efficiency for running and enternig the fast walk zone. As general advice, with some exceptions, you can have a reference in 1 min per kilometer slower than your marathon pace for happy conditions and vary this pace if wind, heat or hills If you feel exhausted the 2-3 milles before ending, consider to stop and reduce milleage. There’s a tendence to consider that all people should upgrade distances forever: the problem is that your body dont care about milles, it only “feels” time and effort. 3-4 hours running is a tremendous joint and muscle load, doesn’t matter your pace. If you reduce the speed you increase the time, that’s phisical invariance

How many minutes in slow running is ideally required for completing one KM

@BobThomasUltra

Ай бұрын

There’s is no defined time that you need to hit a Km in! I would start with running as easy as you can for as long as you can and when you need to walk you should walk. Then over time you can add slightly more running and slightly less walking. Just remember to keep it easy! I hope it goes well! Let me know if I can help further!

2:28 I believe that's a tail wind.

@BobThomasUltra

11 ай бұрын

As in the video clip? It might be! I struggled with footage for that bit so just went with something windy 😅

I can keep going forever...if I jog at around 8km per hour...is jogging ok?

@BobThomasUltra

18 күн бұрын

That is perfect! running, jogging or walking is great! it's all about maintaining that easy pace. Keep up the great work

@ivansa9669

18 күн бұрын

@@BobThomasUltra Thanks Bob!

@ivansa9669

18 күн бұрын

Oh, btw, I subscribed just because of this video. Sensible and logical.

@BobThomasUltra

18 күн бұрын

@@ivansa9669 That's awesome, thank you! I appreciate it 🙌

7min for 20 miles?? Damn my current record is 16 miles at a 14min pace. I’m training for my first marathon and I keep comparing myself to other runners feelin like I’m doin something wrong because my pace is so slow but any faster I notice I die in those final few miles. I’m 5’7” and my legs are not the longest

@BobThomasUltra

9 ай бұрын

16 miles is amazing and it sounds like you are well on your way to smash your first marathon! It’s extremely hard not to compare yourself. Just remember you’re out there putting in the effort just like everyone else and that’s what counts! Don’t worry about pace, that will come with time. Just keep training at your limits and stay healthy!

I am confused. Somwtimes waking only i am exhausted.

@BobThomasUltra

5 ай бұрын

That’s alright you’re definitely not alone in that! In that case I would take small breaks to catch your breath and continue when you feel you can! It will all help build a strong aerobic base! It can be a great excuse to enjoy your surroundings!

😂🎉

I run my long run progressive all the time. If i follow you rules i would run much much slower and it does not make any sense. Just follow the heart rate

@BobThomasUltra

8 ай бұрын

Well, what you’re describing is a progression run. A very useful session however, not the same as a long slow run. You would run slower for a long slow run. It’s about achieving long distance/time whilst minimising strain on the body so you can go again tomorrow and be better recovered for your quality sessions.

@lowzyyy

8 ай бұрын

@@BobThomasUltra If you gonna go further like you mentioned then again follow the heart rate. Stay in zone 2 at all costs (except hills, i like to run them hard :D)

@BobThomasUltra

8 ай бұрын

I understand following heart rate. However, heart rate is a lagging indicator and also most people only have wrist based heart rate which isn’t the most accurate! Your perceived effort is an immediate indicator. Also if you’re hitting the hills hard then you’re just creating a long Fartlek session on hills. Again a good session but not the session I’m talking about in the video.

OMG. I'm at 16 min mile😂 When I hear ppl say 10 min mile I'm shocked people can run that fast for so long.

@BobThomasUltra

8 ай бұрын

That’s awesome! Don’t worry about pace! You’re out there putting in the miles like everyone else and that’s amazing 🙌

@LoveLife-gv8jg

8 ай бұрын

@@BobThomasUltra thank you😃

You can change your t-shirt but you are not fooling us. You filmed these three videos back-to-back.

@BobThomasUltra

2 жыл бұрын

Shh 🤫 that’s meant to be a secret…

Try walking fast its better for you in every way Peace

@BobThomasUltra

Жыл бұрын

This is a very blanket statement and it's incorrect!!! There are many benefits too fast walking/hiking however it is not better for you in every way! It will not condition your legs the same way slow running will as you will use the muscles in a different way. If you want to run long distance you will need to add running as well as walking to your training to condition your achilles and calves especially.

You know nothing about running

@BobThomasUltra

5 ай бұрын

Ok 👍

@lean2281

5 ай бұрын

@@BobThomasUltra what's your 5k time

@BobThomasUltra

5 ай бұрын

17:38 is my best time. Not sure it really matters though

@lean2281

5 ай бұрын

@BobThomasUltra of course it matters

@BobThomasUltra

5 ай бұрын

Why?