Thank you for this! I tend to always run too fast on my long “easy” runs! I’m going to try harder to slow it down!

@DavidSmith-fs5qj

2 жыл бұрын

i would urge to to try. It took me ages to slow down, but i now enjoy the benefits, i feel stronger, my legs feel more springy. I think part of the problem is that, when you are on especially a long run and you are feeling good, you just feel the tendency to pour it on, it feels good, you havent made the concious decision to go faster, but eventually, it will catch up to you.

Tried a zone 2 long run last Saturday. It was tough, and I thought I was running easy long runs before. However, I had a blazing fast speed session on Tuesday and felt great throughout. Thanks for all you do to keep this 50 year old retread runner on the road.

At 69 I am usually the oldest runner in a group so I am always trying to catch up with other faster runners. So I ought to do a few solo slow runs and try this good advice. Thank you

Thank y’all so much for all this important and valuable information.

My form changes when I run slowly. Cadence reduced, foot strike more firm, ground contact time longer on my Coros POD. The other day, I actually tripped on the flat sidewalk at mile 9 on a 12 mile easy run, skinned myself pretty badly 🩸; that never happens when I’m running fast. My 5K pace is 7:30/mile, my slow pace is 9:30/mile and easily conversational. I think I’m going to speed up a bit on my easy runs to improve form and enjoy the workout more. 😃 I appreciate this video today that actually talks about the issues with slow running so I feel less alone. 🏃‍♂️ Thanks, coaches.

Superb advice,thank you.😎😎

Thank you for a very informative video.

It’s so amazing what our bodies are capable of. I’ve been training for my first half marathon. I’ve been running slower on my long runs. I’ve noticed my cadence has changed and over the last 3-4months these long runs seem just like a brisk walk. You are so right! Thank you for all your information.

Amazing advice.

amazing explanation of easy runs for base building and recovery.

About to do my first Parkrun and this is just what I needed to know. I've been trying to slow down and it feels horrible. Let's see what tomorrow brings :)

Liking your stuff.

It took a while to develop a good slow/easy running gear, with the appropriate form and stride length adjustments. But after dialing it in, I really enjoy it.

I like the video of the. Old Guy Running.. That's a Good One..

Great video. Are you talking about aerobic heart rate running, or just running slow? Cheers

What is the actual point of running as slowly as you describe at the end? Surely you'd be better off just resting at that point? I can't imagine there's much of an aerobic training effect at such a low intensity, and even so, surely low-impact cross training would be better?

@daveg180

2 жыл бұрын

As long as your're above your aerobic threshold then the aerobic training effect is just fine - it would be very rare for people to be dropping below that

I wear a heart rate strap and keep an eye on my watch at all times to make sure that I don’t go over my zone 2 heart rate threshold for long runs.

Oddly when I go with a training plan I find myself slowing down the prescribed E pace. E.g., I'm trying a sub30 5k plan from Runners World right now. I've run a 30:07 but generally run my E pace around 14 minutes a mile. That plan prescribes 12 which tends to push my heartrate into zone 3.

Right up until you talked about it I was thinking: it just doesn’t feel like a comfortable pace as you would imagine for an easy run. ⏭onto the next video👍👍

This guys voice is so relaxing

I suppose it’s easier to mentally come to terms with running slow runs when you have a structured training program or coach that you are confident in and that has already incorporated slow runs in the program and you have thus benefited or improved as an athlete as a result.

New runner here, only been a few months. Just over a month and a half since I ran my first non stop non walk mile, current best distance 10k. I have to say I find the slow runs enjoyable and found I now get significantly less doms from slow runs. But one day of speed work is hurting my legs. I feel that if I didn't do any walking later in the day or the next those legs would be much worse. I presume the speed work puts greater stress on the body and that is why they hurt more. Also I presume that the attempt is to build leg muscle strength to run faster and the slower runs are to repair and build the muscle for endurance. Two complimentary building blocks for your muscle proteins. Together they build your legs and circulatory system to run on less effort at faster paces. I noticed between my first and second 10k slow run (2 weeks appart) that the effort was the same but that the speed was both slightly quicker and much more consistent. For the first run 1 hour 22 min 12 seconds with 1 min 34 fastest and slowest 1km split difference and the first 5k was 2 minutes 56 seconds faster than the second 5k. For the second run 1 hour 18 min 30 seconds, 34 seconds between the fastest and the slowest KM. 10 seconds difference between the first 5km and last 5km, the second was faster. It is my goal to get the benefit from the slow run and not make it about how fast I can run 10k, so will start to do 1 hour and a half run next week at the same slow pace effort. No push just doing the work and see what distance I get. Currently should be circa 12k difference. Should see the benefits more in my 2-3 faster pace runs during the week where I do some easy, some medium and some as broken sprint walk work for pace.

Been doing Zone 2 slow run now for just over a year and it's still very unconfortable and i physically have to hold myself back to run in zone 2, constant tension in my hips to to get shorter stride or even slower strides. I've gotten use to it over the time so i've zoned it out but after a days of intervals or faartlek i realize it again the 1st km or so. Getting into my confortable stride i seem to avg around Zone 3.3-3.6 on my watch. Then everything is relaxed and comfortable. Probably too many years of running incorrectly as i've since school days been a heavy heal striker.

The 'slow cadence' becomes natural after a few times. At least for me. Also, my foot-strike is more mid-foot when running slower. This is probably healthier for me as the force is absorbed by a wider area of the foot.

I'm interested to know more about the comments on cadence from 4'45" onwards in the video. If I typically maintain a cadence of 180-185 at marathon pace, what cadence range would be relevant for a slow run? I usually keep cadence constant and only adjust stride length for differing paces. My logic for this is I haven't wanted to allow slow running to compromise overall run mechanics. Any thoughts would be appreciated.

@landwhale953

2 жыл бұрын

I spent some time researching online and it seems best to not drop cadence by any more than 3% for slow running. Happy to be corrected if there are any other thoughts out there.

Running slower IS harder, it doesn't just feel harder. You're losing forward momentum and converting it to more of an up-and-down, less efficient jumping motion. That lower efficiency increases the demands on the body. It's more comfortable for most people to run at their normal pace for shorter durations on easy days than trying to run longer and slower.

I struggle with running slow enough. I was just thinking last night how much more tired I am trying to run slower!!

U need to train balance separately as people lose their sense of balance as u age .This training with along strength and cardio vascular work will improve ur overall running as u age

Running hard is HARD for me ... I like running slow in my marathon pace :):)

'Slow' and 'slower' are relative. There appears to be an issue with wearable trackers recommending a given pace irrespective of stride length. Slow to someone who is 6' 2" might be a little quicker pace than someone who is 5' 2". Cool down isn't always running either - it can be just bouncing from one foot to another with a little forward progress.

I wouldn’t say running slow is hard but weird at the beginning. I tend to pick up my pace until my garmin watch tells me I am too fast.

If I run slower for slow runs, I would be walking.

When I run hard, it is slow.

Have never had a problem slowing down. My problem is getting faster than a slow jog.

You stole my wife!