Do you do a slow run every week? Has this made you want to add more slow runs into your week?

@SchvennMeister

Жыл бұрын

Sadly, every run is a slow run for me since December. Living in South-Eastern Ontario we have lots of snow, ice and cold. So, there is no chance to gain any speed when you have to worry about proper footing, twisting your ankle, moving with multiple layers on, etc. While it's created a great aerobic base and I've now run 68 days in a row, I'm wondering how well my fast runs are going to be, when we finally get some decent weather.

@michaelrockow5461

Жыл бұрын

I do one speed session a week, and 1 long run around marathon pace. All the other runs (4/week) are done at or below MAF, although I calculated my MAF a little differently. I am feeling like there are improvements coming. I have already increased my weekly mileage by 25% without any strain. I can run long one day and then come back and run the next day with no problems.

@mhawang8204

Жыл бұрын

I just got back into running, so yeah, slowing running is basically ALL I do 😢

@nj6856

Жыл бұрын

I did a full four months of only low heart rate running and have built up a good base. Only now am I adding in tempo and speed runs. It's helped me up my mileage significantly and really helped me enjoy running so much more! I now do about 80% slow runs and a mix of tempo etc for the rest. Bring on an ultra I reckon!!!

@larrywarren3603

Жыл бұрын

Where's Anna gone?

I’ve made a conscious effort to run slower on my easy days. Had to leave my ego at the door and just slow it down. The result is that my heart rate is much lower on most runs now and I’m PBing at every distance! I’m a big fan 👍

@MrNubix

Жыл бұрын

Quite a bit of improvement in just 30min.

@DesLovelace

Жыл бұрын

Same. Took me years and years of constant injuries and no progress before I finally realized the problem. Implemented this into my training and now I have seen drastic improvements and I've been pretty injury-free.

@alexm1841

Жыл бұрын

Same! My HR last year for my half marathon was 163 for 8:10 miles. Not I’m at 144 for 8:10 miles and 7:30 for 163 HR miles 😂🎉shaved nearly 10 minutes off

@na-dk9vm

Жыл бұрын

Christina, how long were you running slow untill you felt much fitter and started pb'ing??

@christinaclementson

Жыл бұрын

@@na-dk9vm Probably about a year but then the PBs keep on coming. Bearing in mind I’m 51 and I’m running faster than I’ve ever run (started running regularly at 40). I’ve run 3 Boston qualifying marathons and PB’d again in the marathon in October 22 and the half in Jan 23. My heart rate has also really come down on my easy runs. Consistently around 140. 😊👌

Year and half ago I was 115kg, just decided to eat whatever I want twice a day only and run daily minimum 5km. Once a week fast as possible, rest of the week medium and once a week very slow but long as possible. Today I am 83kg, pushing 5k run on 26:50min, 10k on 58min, and 21.1km on 02:20:00+-. What i thought that wasnt even possible for me to walk, I am running that non stop. With no previous knowledge, just a sheer will and daily dedication to unfk my life. I was never happier.

@DavidJones-ih1cp

Ай бұрын

Inspirational 🏅

@vvinu29

Ай бұрын

More power to you

I started running back 2 months ago with a 9'00"+km pace. Now I am comfortably doing 7'00"km. Getting closer to that sub-30min 5k target. 😎

@isaacgove

2 күн бұрын

Where are you at now, bro?!

@sioboy

2 күн бұрын

@@isaacgove hey what's up? My 5k PR is 28:29mins. Maintaining my Zone 2 runs twice or thrice a week + tempo sessions once a week to complete my 80/20 training. So far so good. I hope you're crushing those PBs too.😇

@isaacgove

2 күн бұрын

@sioboy new runner here! At 32 minutes for 5km. Hoping to get to minus 30 in a month or so!!! Keep it up, bro!!!!

@sioboy

2 күн бұрын

@@isaacgove That's great! Keep it up bro! Please do not be fixated on running fast as soon as possible. That's my greatest regret. 🤣

Love this. My first advice to 90% of my clients is "slow down!". I'd echo all of Andy's points, and add another: I'm a fan of polarised training (the 80/20 rule) and plenty of research supports the idea that you get faster by running no more than 20% of your miles hard. If I run slower, I can run more. If I run more, I can 'afford' more fast miles. If I run more fast miles, I get faster. When I started, I used to run 20miles a week, mostly hardish, and get injured. By making my slow runs properly slow, I ended up increasing my mileage to 50-60miles/week, without injury, and 'allowing' myself 10-12 fast miles total per week.

@martinengelbrecht5384

Жыл бұрын

Brilliant! So true!

@bunny-nn1oo

Жыл бұрын

Are you also fan of MAF method? The MAF HR is 9 beats slower for me that heart reserve aerobic zone. I struggle to stay withing the latter, I cant imagine going even slower

@franciscotoro9454

Жыл бұрын

Well, too bad that Hale Geberselasse and Moh Farah never heard of running slower to race faster. They could have saved themselves the pain of interval training and still set world records and won olympic medals. go figure

@devonchris

Жыл бұрын

@@franciscotoro9454 Farah is a famous exception - he did most of his running at about 4min/km until he teamed up with Salazar who shifted him closer to 3:30/k for all his running (even for Farah that's a bit of a push). Salazar has of course since been banned for his creative approaches to recovery from training, all wrapped up in his approach to hammering his athletes' training loads and intensity levels past the point that would usually cause injury. No evidence that he ever doped Farah himself but if he didn't then Farah is one of those unique characters who can actually tolerate that training. The exception that proves the rule.

@DavidSmith-fs5qj

10 ай бұрын

Nobody is suggesting running slower all the time, if a runner just ran slow all the time, they would end up a slow runner, you still do intervals, hills and tempo sessions, but most of your training should be easy.

Having slowed down my easy runs completely during marathon training, I took 8 minutes off my PR at a 10k race yesterday. It definitely works! And that's only 6 weeks into training!

@mhawang8204

Жыл бұрын

Thanks for sharing! This is encouraging because slow runs can feel like not making progress because you’re not challenging yourself. It’s great to know that one can see improvement after just 6 weeks!

@PrateekSaini

Жыл бұрын

woah! congratulations. I had only trained for 7-10 runs in the aerobic zone and today I was able to do sub 30 minutes 5k easily. It used to take so much effort with increased risks earlier.

@keithconneely4725

11 ай бұрын

Probably a stupid question but do you then run the marathon at normal pace? Or do you still run the majority of it at low heart rate pace?

Slow running has been the most important thing I learned as a runner. Makes running so much more enjoyable in the long run, which brings consistency and in turn progress.

I started with certain breathing techniques while running in 2022 and do MAF since 2023 (so round 6 weeks in; 138hbps). I improved dramatically (pace, distance, well-being, pain). So yes, a separate video on MAF is very appreciated.

This is so valuable to me as a crazy person who used to think that there was no gain without pain. And I made myself ill because of it. But to hear you saying to do whole WEEKS of lower intensity, when I struggle to take a day off is really helpful. I'm always scared I'll go backwards. Thank you.

Throw the heart rate/MAF out the window and just run at conversational pace. 180-age is similiar to 220-age. It's just another number that doesn't work for everyone. It's so much more enjoyable just running and not constantly checking your HR. Build the mileage consistently and you'll get faster.

@Kelly_Ben

Жыл бұрын

So true!

@runningchannel

Жыл бұрын

Yes I'd definitely be wary of any one size fits all approach, and conversation pace is a great way of making it applicable to everyone. Lots of interest in the MAF method, so we'll look into it a bit more and see what we find out!

I think it was 25 years ago I did a run with a heart rate below 180 when I reached the finish line :-) Simply impossible to go slow, I feel unease when I try. But here's to a change of mind. I WILL run a marathon again, no matter what the doctors say. Thanks for the video. Great stuff as always.

Would love to see your take on MAF training. Especially adjustments as you get older (50+).

@joyaclub

Жыл бұрын

I'd love to learn more as well.

@JuhaYlitalo

Жыл бұрын

If you can run 10K, I would go to lab and take lactate threshold test on a treadmill. I've done it twice within last five years and in both times my personal MAF has been 152bpm and lactate threshold in 170bpm range, while the 180-age would have dictated that MAF would already be under 130bpm. But this is something that can vary a lot from person to person and for that reason, I would recommend the lab, so that you learn what are the correct numbers for you.

@tyemust4399

Жыл бұрын

@Juha Ylitalo I did this at Loughborough and had similar results but I was told that if you ran at a pace where it was comfortable to have a conversation and checked your bpm after 20 minutes your bpm would probably be the same as it was at the lab! Apparently, 80% of people tested you would find the same results, I tried it and he was right! I'm left scratching my head now...

@dbo4506

Жыл бұрын

@@tyemust4399 that’s just not remotely reliable mate. 80% of the time I’d guarantee you’ll be way off. Proper testing is the only way to do it accurately.

@dbo4506

Жыл бұрын

@@JuhaYlitalo I have the same issue with MAF. They’d have me running at 142bpm but I should be running at 154 with a anaerobic threshold of 175bpm.

Thanks for the tour of Finsbury Park. Twelve years now since I moved from Islington and it’s nice to see old haunts.

I’ve not run since I was at school but have come back to it after over a decade of cycling. I started with daily 1 hour walks and after a month decided to start running slowly on my walks. I have feel an improvement in fitness and my knees are not aching so there is merit in taking it slow. I look forward to building my aerobic base and later focusing on strength and speed.

After a 10 year rest from running and hiting the big 70, I'd no idea what sort of shape I'd be in. Tried a couple of years ago to get back into it but injured after a very short time. Took a much steadier approach and slow runs are an integral part of my routine. I also use the local section of the Trans Pennine Route which is much kinder on my knees. Since November, my parkrun times have come down considerably. There are days when I take it steady and I use fartlek sessions to help with muscle memory for the speedier bits. Hitting 75% age graded at races, not bad at all.

😂 At the moment as a 33 minute Parkrunner all my runs are slow runs Andy. But I'm getting there. Weight is my biggest problem. Currently I am 65 years old and 110 Kg and losing. I run 3 or 4 times a week including a Parkrun. I always do a slow run on Sunday morning after Parkrun and I agree on the benefits. I hope to break 30 minutes this year (2023) and I hope your channel will help... no pressure on you and your colleagues then.

That’s my secret, all my runs are slow

This is so interesting. It helps me understand why when I moved to a hilly area and was forced to slow down, that my times on a flat track improved.

Deload weeks are a great idea, I've just built these into a new training plan, really help for recuperation and recovery. Plenty of slow running in my training, generally 80/20 😀

@runningchannel

Жыл бұрын

Great! Let us know how you get on with them 😁 They're very underutilised 💪

Lovely running commentary; especially spot-on regarding mood and social dynamic. I've always said that if you're having a good time you'll run a quick race and if you're running a quick race you're probably having a good time. And now I can't wait to run slowly! ;-)

@Bweyg

6 ай бұрын

But beware of the danger. "Good times create weak people, and weak people create bad times." I run a lot by myself so I can get used to being alone, so that way when I DO run with people or friends or whatnot, it feels a lot more meaningful than running with people all the time.

I've been running back from Covid over the last four weeks so every run has been a slow run, and my heart rate has been high, however things are starting to turn for the better and today I have been able to successfully add some strides at the end of a 10k run. I would like to see how the MAF HR is adjusted for someone who is 67 as I have had to manually assess my maximum heart rate at 180!

Been doing a lot of zone 2 training with an elliptical to reduce injury risk and increase fitness. This has led me to actually run more km each week with a lower hr. Idk how it looks to others on Strava. I workout for myself not to impress the world.

It was last year when I accepted I didn’t have to go fast on every run, but it’s only in my marathon training this year that I’m doing proper “easy” runs (3/10 exertion level). I’m not sure yet how it’s affecting my speed, but it does seem to be improving my aerobic capacity and making me feel good after the harder exercises of the previous week.

@runningchannel

Жыл бұрын

Great to hear it's having an impact - it's so tempting to run everything faster, so fingers crossed you keep seeing a benefit! Andy

@AyoMrB

11 ай бұрын

@@runningchannel I don't think we ever did anything but tempos and threshold runs when training in high school cross country. I now understand why the whole team was always teetering the injury list and getting various RSI's. It certainly got us to a capable level at around 5:30 mile pace in 5k, but I know we could have done more if we just paced a little slower and logged more miles and kept the same tempo intensity for less overall days. Don't know until you know! I still have a hard time holding myself back knowing I can go harder, but it's sort of freeing to not push it all the time.

Need this. Starting from scratch after an injury. 10 weeks to train for a Marathon. Wish me luck!😂

@GTE_Channel

Жыл бұрын

Best of luck

@Kelly_Ben

Жыл бұрын

You've got this!!

@mhawang8204

Жыл бұрын

Good luck!

Love this, Andy. I understand the science behind slow runs, but I find it extremely challenging to keep my heart rate down. Could you make a video about some strategies to stay in Zone 2?

@runningchannel

Жыл бұрын

We can certainly look into it Alice! Thanks for the great suggestion 😁 What is your favourite session at the moment?

@tessab566

Жыл бұрын

For me, it means that I watched my heart rate carefully and needed to switch between walking and jogging frequently. Eventually I was able to just jog slowly.

@PrateekSaini

Жыл бұрын

I am no expert here but want to share my experience ao far. I have tried the aerobic zone running in the last 2 weeks and faced the same issue. Especially after 15-20 minutes into the run, my HR starts going higher. I had set up a HT threshold alarm on 149 ( according to my Garmin) and I slowed down as soon as it rang. It sort of worked. I was able to pull 95% of running time into the aerobic HR zone. You may try this. Happy running:)

@davidsamwell7010

Жыл бұрын

@@PrateekSaini I did same thing and found same result…. After a couple of frustrating weeks of run/walk I found my HR was able to stay below the alert level. Might be as was more aware of how the spikes actually felt or increase in fitness

@OptimalTriathlete

Жыл бұрын

This ( great) info makes its rounds year after year and has been around for sometime, with the same , i wouldn't call 'complaints' , but blocks. ( understood..always new runners :) ) The main thing I wish the presenters would emphasize. ...it is 'training' ...you are training the body to function off diff systems. Function different than what isnt getting you gains. ( keep doin' what you been doin' keep gettin' what cha got) Same as trying to run faster. Like he mentioned about some people ( I've worked with as well) that all their workouts ..from hill repeats , medium runs, sprints etc...generally were in a narrow 15 beat window/effort. Where as the aerobically trained...can run at much broader ranges. He states he is sub 5' as well as runs 8' mi ....so yes...that might be you are a 9' mile and a Walker for the easy stuff...until.....until you get stronger and more efficient etc...through..consistent training.

I just finished 5 miles at 13.30 per mile

@baseballphanatic05

28 күн бұрын

Good job!

@Realboofpackog

26 күн бұрын

If you did this without stopping very impressive

@MrJMB122

8 күн бұрын

Wow

@devohnmitchell

8 күн бұрын

That's my goal..

@gardeninginmyyard

6 күн бұрын

@@devohnmitchell I think consistency is the most important thing

There are two things that I've failed to do in nearly 20 years of long & ultra distance running. One is stretching & warming up before a run, which I'm working hard on rectifying at the moment. The second thing is doing slow training runs, which is the antithesis of my usual "high intensity, all the time" approach to training. If I had done these two things when I was in my prime I would probably have been more successful and saved a lot of pain & strain on my poor body. Thanks so much for the advice 👍

@BwalyaHiggins-es3cw

22 күн бұрын

Same problem with running without stretching but for me I consider the first 1km a warm up

After almost 10 months of slow running, coming back after a knee injury, I got a lot more out of My tempo and interval training in 2022 - I managed to knock almost 15 minutes of My halfamrathon PB. I´m definately sticking to slow running/ run-walk-run, as a major part of My training.

Great. I'm now following a plan that includes slow runs. Anyhow, I regularly do them because I run with (slower) friends and then we go for coffee. Wonderful to see that it has extra health benefits. 😀

Maff method video would be helpful. I've taken on zone 2 training, and love it. Really looking to further structure the slow runs.

The content on this channel is always good but recently it's gotten better IMHO. One thing running slower helped me do when I started running a lot more about 5yrs ago was getting rid of shin splints which at that time were horrible. By slowing down and improving each aspect of my running form bit by bit I've gotten rid of shin splints completely. It did take the best part of a year though.

I just wanted to mention, "Dr" Phil Maffetone's doctor title is for being a chiropractor, and a LOT of his medical beliefs either border on or are outright quackery. I do think he was right about low heart rate training, though he is adamant about doing NO speed training for 4-6 months or more. Personally I tried following this and almost completely lost my ability to run fast, while making minimal gains in my aerobic levels. I've been trying to undo the damage for months and I'm only now getting back to as fast as I used to be. So please please take what he suggests with the biggest grain of salt you can find. Low heart rate training is great, but don't live and die by it.

@Kelly_Ben

Жыл бұрын

I found the same for me. Lost my speed, lost my form, lost my joy in running because watching my HR stressed me out so much. Did I see some aerobic gains? Yes. Was it worth it? Not for me. Now I run based on RPE with an eye to how it correlates to my HR.

@runningchannel

Жыл бұрын

Sorry to hear that - my own training experience is based on a more periodised or 80/20-type approach, so I haven't ever solely stuck to slower/low HR running. Thanks for your comment and wishing you lots of luck! Andy

@runningchannel

Жыл бұрын

Thanks Kelly, interesting to hear your experiences! Wishing you all the best! Andy

@rebecca4508

Жыл бұрын

So pleased to hear someone else had the same experience. I MAF trained for 7 months and all it did was destroy both my fitness and my confidence! It did however make me finally reach out and find a coach and now I'm back to training in a more "normal" way for me and clawing back those loses.

@hellomark1

Жыл бұрын

@@rebecca4508 Whoa 7 months!! I stopped after 3 and regretted it, I can only imagine I'd be worse off after 7! But also you have a coach, that's probably the best way to recover! I've been working on it on my own and after 3-4 months I'm almost back to where I was, though I gave myself some mild shin splints from drastically upping my mileage (should recover in a few days). Good luck with your running!

Good video on running slow. This interest me more and more especially as i get older and older. . I would definitely be interested in a video on the MAF method. It is something I have been interested in for a while.

@runningchannel

Жыл бұрын

Thanks Frank, we'll see what we can do!

I've been using a Garmin training plan and it's got a lot of _very_ slow runs. Thanks for letting me know how good they really are ☺️💯

@runningchannel

Жыл бұрын

Glad this has been useful Martin 😁 Would a video on MAF be useful?

Great video. Am returning from strangely complex quad issues after learning the hard way about too many training runs at or near race pace. Now mix pace and training activity type through the week. However I am needing to deal with more pre-race anxiety about what race pace to target and whether I'll get to it or maintain it - had a comeback series last year of 5x 10k from May to November, all results in a 1 minute range. Consistent but not improving yet. Any tips?

I would love a video on MAF! According to that rule I should be running 10bpm slower than what I thought my easy runs should be

Yes, I’d love explore the MAF training method. I really struggle with heart rate training, because when I go by Easy perceived effort, and then check my watch, it seems that I’m not in zone 2, I’m in zone 3 or 4. So it’s be great to learn more about heart rate training!

@pauljennings2425

Жыл бұрын

Totally agree. Been trying to keep HR below 140 but finding it means I have to run SOOO slowly 😢😂 Will stick with it I think because I believe in the science but I wish I was fitter because even 10 min miles push my HR above my MAF target of 132

@Lucky008aau

Жыл бұрын

@@pauljennings2425 It takes 2-3 months for your system to get good and you can speed back up. When I started doing MAF, I went from running 6 miles at 9:00/mile to 6 miles at 10:30-11:00 (having to walk at times to get HR back down). After 3 months, I could hold 9:45/mile at my HR target.

Top advice, been running slow for years. 🤣 Was out for LSR yesterday for a couple of hours, love catching up on my podcasts.

@runningchannel

Жыл бұрын

Awesome to hear Billy! What are your favourite podcasts? And does our make the cut?!

@BillyDickson

Жыл бұрын

@@runningchannel You'll be glad to know it's on my list. 🙂

I would love seeing a MAF video, especially since someone I know currently isn’t medically allowed to exercise with a HR of over 150 bpm

@runningchannel

Жыл бұрын

That's really interesting - we'll take a look and see what we can make happen!

Recovery week this week for me :-) had a 3 week block with an increase in cycling so time to tone it back to recover

The best period of running in my life came after spending a year training with a friend and his very short, and short striding, sister for a half marathon. We wanted to stay with her on the long runs early in the morning so our times were in the 9:30/mi but we would go most days a week without injury. After I went back to training on my own I could comfortably run a minute faster pace on my intermediate training days.

I did my first slow run yesterday. I did 5 miles and found a new pace that I had a heart rate below 100. I quit smoking in 2016 and quit drinking 2 months ago so this is a great feat for me. Thanks for the video.

@robmyers8948

2 ай бұрын

HR below 100? I fart and it jumps higher than that

Over the last few months I've gone with planning out my next few runs. And ensuring there's not only a good variation of run types. But generally going for the 80/20 or 70/30 split of miles that are slow, compared to fast. A one mile warm up before a park run, plus a couple of easy miles afterwards would count as the 80 or 70. Sometimes (like tomorrow) i'll do a long slow run - as this week I've done a lot of faster miles. Running slower has definitely helped me to run faster over the last few months. There's so many benefits.

Videos like this is exactly why i love this channel so much. Slow runs make you faster is something i have heard a lot but never really understood why exactly it makes you go faster. So thank you for that.

@runningchannel

Жыл бұрын

Thanks for the lovely comment Marine, glad we could help! Andy

Thanks for this video! Your content is always fun and helpful! This issue always confuses me so much - I realise having multiple hard sessions a week will not allow adequate recovery time. However, if you have 1 interval session and 1 tempo session in a week, how does adding slow runs help with getting faster over not doing those runs at all? I.e. it seems to be that just adding mileage can make you faster and I'd love to know the reason for that. I can see that for someone whose only sport is running, finding a way of going out for a run without doing too much is valuable. But do slow runs by adding mileage add to speed for someone who also has another sport (in my case weightlifting)?

Great video and very spot on. I have an hour commute to work and I try and time it so that I can do a short mile or so run at various spots that I alternate through to clear my head before that final few minutes drive to work. Thanks for sharing subbed your channel to check out more.

Great video: condensed valuable knowledge, wisdom and experience.

I've been using the 80/20 method during my marathon training. My long runs are so much more manageable now.

The best advice from the best runners thanks for the helpful info

I used to go 9:00-10:00 on my easy days and max out at 7:30-8:00 on “speedwork” days. Now my easy days are 11:00-12:00 and my speedwork days are 5:45-7:00. Definitely faster now. Endurance is improving too. Went from a 7:30 mile PB to a 6:20 in about 7 months after slowing easy runs to Zone 2 and following 80/20

@masterclass3941

Жыл бұрын

wow my mile pb is also 7:30 i guess i also have to run slower to get better😁😁

@holgerpetersen445

Жыл бұрын

lol. that is walking

@Sh0n0

Жыл бұрын

@@holgerpetersen445 true, those are some slow times. I probably ran sub 6:20 mile the first time I ran lol

@daveaglasgow

Жыл бұрын

​@@masterclass3941 I always run fast, and I am not a proper runner (ie I have never done proper training for running) my mile pb is 5:46. Even when I run a half marathon without any training I can hit 1:45, but after 5 or 6 weeks of 1 half marathon a week I can get it down to 1:37/8. This is with no easy runs. My point is, easy running isn't the only way to get faster.

@masterclass3941

Жыл бұрын

@@Sh0n0 bro i'm only 14

I have discovered very recently the Maff method and its a absolute game changer, my goals is doing long runs and that method seems to be my solution to get that goal, so yes please video on the Maff method

Really interesting video. There was a lot to take in there. Thank you.

@runningchannel

9 ай бұрын

Glad you enjoyed it Tony!

did one today. loved it !

I've started running slow for the 1st team with my Ben parkes plan for the London marathon. Found it hard and frustrating but starting to feel the benefits of it. But I still don't getting overtaken when running slow 😂

It's like you've read my mind. After plateauing in terms of my running fitness, I came across the MAF method and decided to give it a go. I'm running around 80% of my mileage at or below 150 now (I'm 30), which is certainly a challenge in terms of slowing it down. I'm a few weeks in now and hoping to see significant progress moving forward with this method over the coming months. Would love to see you do a video on it.

@runningchannel

Жыл бұрын

Great stuff - keep us posted on how you go!

@lindenellefson8558

Жыл бұрын

As someone who has done maf for the past 6 months, as long as you’re taking care of the other stuff (sleep, nutrition, stress management), you’ll surely get faster with MAF. And it feels fantastic too.

Definitely interested in more info on the MAF stuff!

MAF training video please, especially for 50+ athletes as we often get forgotten....🙂

@christaylor4758

Жыл бұрын

Can't see how the MAF theory works for older runners. At 62 that means I'd have to keep my heart rate below 118, so I'd just be walking!

@andersonteo4879

Жыл бұрын

​@@christaylor4758 Spot on! Such numbers in sport science can only be a guide unless one goes to a running lab to get it tested out. Only then can the accurate numbers be known for any individual. One way of running slow is to have the "guilty" feeling. That is knowing we could run way faster while on our slow run. At the same time could still hold a conversation while running slow. That's how it works for me.

@darwinsfish

Жыл бұрын

Same here as a park runner at 66 the formula would leave little scope for any kind of exertion!

I would be interested in a video on MAF running for older (60+) runners. Thanks.

About running during designated running events.. it’s true.. yesterday I was running at an event in Hamburg.. I felt so happy after the run… even a PB!

I’ve come back to running after a long hiatus. I’ve almost exclusively been doing low HR training up until about a month or so ago. It was hard at first, especially knowing I ran much faster. But the discipline allowed me to get much faster over time. And I tend to hit “comeback PR’s” every week. It takes discipline, but it feels great.

@likemarksee

Жыл бұрын

You still need to do the quality workouts. When training load is reduced, by switching to slow running, performance will increase at first, but that’s only temporary because that’s how fitness works. To improve fitness, and therefore performance, over the course of a season, you first need to build training load! usually by including some quality workouts. Slow running is somewhat miss-sold by some youtubers; but in this case he’s talking about including slow running into a training program, which obviously includes quality training as well.

I’m following my Garmin daily suggestions and every run is pretty much a slow Base Run at the moment. I got bored of it and nearly got an injury so I’m sticking to it from now on.🙂

Please do a video on MAF training although I'm aware that it could take over 6 months to see any results! I've just started my MAF journey, I'm about one month in and after nearly 20 years of running I'm finding it truly eye opening.

@runningchannel

Жыл бұрын

Amazing to hear that it's working for you Gawain! 😁

Yes, please do a video on the MAF method!

Running slow works only for pro or semi-pro runners who do 70 or more miles a week. In the 1970-ties even this method was proved to have its limitations by scientists such as Verkhoshansky for example. If you’re a casual runner, who enjoys its parkrun every now and then and want to improve your time then most of your sessions must be fast. That’s the only way to gain speed, develop speed endurance and stamina. That’s how Andy was getting ready for his competitions and record breaking runs. Lots of hard, fast sessions and none of that silly long run stuff.

Thank you for your advice I normally do my midweek runs and long runs round 10 min mile pace sometimes slower depending on how my legs feel

I stuck to the MAFF method for a couple of years. It's a useful tool but it seems to applies best to people who have a lot of mileage under their belt and are in their 30s or 40s (because of the Heart Rate formula I think) . You also need a lot of time and patience - it makes sense for marathon runners and people who have no other hobbies other than running! It helped me run regularly without aggravating an ankle injury. So I'd say give it go but be pragmatic (stories of adherents afraid to push a supermarket trolley in case a HR spike would ruin the benefits of their MAFF workout!)

Hey man cool vid. A MAF vid would be great! It gets a bit murky comparing zone 2 and MAF pace or range for me

Felt a bit sluggish this morning and tried a familiar route but backwards, which I didn't realise had a lot of long slow inclines, so ran a lot more slowly. Actually felt better during the day than often do

@dermhurl

4 ай бұрын

I've never heard of the MAF method. Going to give it a try from now on. This year I am training for longer runs, so I am scouring the tube for tips and tricks to increase stamina and push through fatigue

i had my first serious running injury a few weeks ago. ive watched a ton of stuff on how to run more safely and i wish i would have listened before.

@runningchannel

21 күн бұрын

Sorry to hear that! What have you done?

Appreciating your backward- running camera person!

Thanks for the info! Love the channel! I'm a beginner runner, not that good in shape and a low VO2max, but now finishing a couch to 30min running... If I'm jogging (8:30 min /km).. I'm struggling to keep my heart rate in my MAF zone.. (147).. Running slower is almost impossible. Already 10 weeks in the program. When will I see my heart rate getting lower and lower, and will it be easier to run in a low HR zone?

I try to plan a race (up to a half marathon) every 3 to 5 weeks and make the week before the race a deload week. So I combine tapering with recovery/deloading and then race at the end of that week. Works great.

@Kelly_Ben

Жыл бұрын

What a great idea! And, more fun races every year!

@bartb217

Жыл бұрын

@@Kelly_Ben It also works great as motivation for the harder sessions, you have a (sub)goal every several weeks.

Thank you for the information. Deloading weeks help tremendously with recover and inevitably speeding up. I have a naturally slightly higher heart rate and can't seem to do the MAF method without honestly walking the entire time. Any tips for people who struggle with that?

I would love to see a MAF video and see how it impacts your fitness and or Vo2 max

Love to see a test on the maf method

Would love a video on MAF, just started MAF trg to build my base aerobic fitness. Would love to see your take on it.

Very much interested because I just use the default heart rate zones in the device

Totally swear by the 80/20 method. I'm 54 now, been running since i was 13 and got a HM PB last year of 1:31. Patience is the key it can take a few months before you can see measurable results.

@runningchannel

Жыл бұрын

Great to hear Neil! 😁 We couldn't agree more!

@andrewmcalister3462

Жыл бұрын

Absolutely no chance in this instant gratification world. 😀

I am doing the Maf method since a couple of weeks and really like it :)

@runningchannel

Жыл бұрын

Great!

Glad you mentioned VO2 Max improvement because I found the opposite happened. For over a year watching my score - including a 16 week garmin training plan - my score was pretty consistent at around 47. Then I listened to the prevalent advice and switched to 80/20 - four of five consecutive “slow” runs keeping to zone 2. Over three months, the VO2 Max score dropped steadily to 40. So I went back to my old running style of running for the enjoyment of running and watching perceived effort. In a month it’s up again to 45, and climbing by degrees. That’s anecdotal and I have no explanation why but I wonder if 80/20 ratio was too many runs on the slow side for me. Maybe 75/25 or 60/40? Of course, one rule doesn’t fit all, I’m guessing.

@vahurkrouverk4257

Жыл бұрын

If you are talking about zones then how did you get them? If I go by default zones (1 is 50-60% from max HR, 2 is 60-70 etc) then my daily workout suggests base run (80% part) in zone 3, but if I calculate zones by heart rate reserve (HRR) then it falls to zone 2. Running in default zone 2 (used in recovery runs) is barely faster than fast walking for me and Garmin estimates that my effort is below power zone 1, suggested base run heart rate in zone 3 (HRR zone 2) seems subjectively correct and estimated power zone is 1 (easy). So the default settings are not necessarily best for everyone. I for one trust my running watch suggestions, it seems much smarter than me in health/fitness department.

@ian4iPad2

Жыл бұрын

@@vahurkrouverk4257 Yes, that’s Garmin zones which I follow too. I feel there’s uncertainty between Garmin HR zones 2 and 3: zone 2 is described as improving cardiovascular whereas zone 3 is described as improving heart and lungs (well, ideally I’d like my lungs improved as well as my cv). I’ve been told some other methods combine the two zones, though not entirely, and have just 4 zones; zone 2 being for cv and lungs improvement together, plus developing those little mitochondria. Before checking my HR zones, I did the Garmin 5k training plan, endorsed if not devised by pro coach, Greg McMillan. It was challenging and my “easy pace” runs were set at 5:45 to 6:15/km. This wasn’t based on HR max but previous 5km race times, the goal being to improve on that. In short, it worked. Then I tried the “HR zone 2” method (I decided on mid range Garmin zone 3 for this). It was clear that the easy pace I’d been advised on the plan was too fast for that. It took about a dozen runs before I felt the hang of it and the zone pace never went faster than 6:30/km. Btw, I also had to increase the max HR default setting, calculated by 220-age, on Garmin Connect based on my actual HR limit measured in three recent 10k race events. Yet over three months, my VO2 Max score went from a consistent 47 Superior down to 41 Excellent. While nothing to be ashamed of, I was curious why it went down when I’m told easy pace runs improve cv and lungs. For a month, I went back to running more or less Greg McMillan’s advised easy pace and the VO2 Max climbed steadily back up. At no point did, or do, I feel any different as a runner so probably it’s the methodology that’s wonky; it’s not the best fit for this individual. I remain faithful to the idea of slow running to reduce injury risk and improve health but not the one size fits all methodology, crude rules of thumb and simple watch algorithms. That’s a good starting point from nothing but don’t continue to be a slave to it; we explore and find our own individual sweet method.

I fully agree... experienced it

I am a late-bloomer runner, I started running at 39 years old. I have run the last 1,5 years semi-seriously, I ran last year 110 times for a total of 439 km. 10K time is a little bit over 50 min at the upper echelon of 150 HR. Anyway, the question is if you have time for a run like 3-4 times a week and your goal is to improve times for 5K/Cooper how much of that should be slow-paced for optimal gains? I have had some recovery training with race walking, and I wonder if it could be an applicable substitute for "slow run"? I have had a pace of 7 min/km and an HR low of 130ish. I personally like it more when you have to push a little bit. I have no intention of longer distances, I enjoy the 4-5K most and HIIT dashes.

Slow runs really work! Improved my marathon pace

64 yo male have lost 130 lbs in the last few years. Just started running June 30th my 1st run was .65 miles very slowly. I run about twice a week doing the same .65 and slowly adding distance when feeling good. Today I did 2 miles pretty easily my main concern is injury I run early mornimgs 4:30 am I have no problem running slow. I hope I'm not to old to start wish me luck.

I have changed my training for my Triathlons. I now slowed my running and take on required rest days. I do feel fit but let see what race season brings. To run slow I got to be on the treadmill and set it slow otherwise I will always pick up pace. I'm 64 and HR is always the question. The Mafatone method would really have me at a slower pace yet I feel more comfortable at 141 for my training zone. HR is only coming from my Garmin watch so maybe not so accurate.

Loving the clips of Woolacombe! This is my stomping ground. Did you come to do the park run here?

All my runs are slow runs… as soon as I start running my heart rate shoots up. I’ve never been much of a distance runner and even a mile feels daunting.

Good advice as always! Would like to see a maff comparison, maybe between two TRC presenters.

@runningchannel

Жыл бұрын

Thanks Jason! We'll see what we can do!

I was getting to the point that by the time I'd get to my long run for the week my legs had not recovered well at all so started slowing down on slower runs and In some case shortening them, it's definitely helped me. Stopped even bothering with AVP and time. Started enjoying slow runs even more now

Immediately I start training again in March 2023. Last year I was stuck in a very deep rut and just failed to perform. I got slower and slower. I simply did the same runs with no variety and ran into a dead end. I could not wait to end running for the year.

Would love to know more about the MAF method of calculating. If 180 minus my age, I wouldn’t run - I would need to walk to keep that heart rate. 😳

MAF, it would be interesting to dive in further together with other sport science. Please do a video on this topic.

This does work, you just have to throw in an interval session once in a while, but do most of your runs nice & slow. I do hours of 10, 11, and 12 minute mile pace runs, with lots of elevation

Haha I literally did a slow slog this morning - my legs felt fine apart from a bit bed dead, but my mind is putting such a barrier on it! But I know hard, slow runs are key to running faster because I ran through it!

I really disliked the feeling of running but I really wanted to incorporate it regularly for cardio, when I tried just slowing down running became easier and enjoyable!

Running is a setup and if you can't use this setup/plan/structure well then you lack training discipline that leads to many running related issues like injury, burnout, Extreme RSS, even EA runners also run slow not what many think !! Always stay loose, and feel your run. Slow down when it requires you to and also go faster when you it is time to do that Thanks for the nice work 👍🏿

@runningchannel

Жыл бұрын

Do you follow a specific plan? 😊

@RunWithDaniel

Жыл бұрын

@@runningchannel yeah! Main training varies from medium to very hard effort but days after speed sessions or hard training follows a recovery run which is more of going really easy to get your body back. Also second run of the day here is just easy run with basic stretching or drills. (Many runners don't vary their training to adapt, this has been a problem) you made nice points on the video which myself keep along 👏🏿👏🏿

This has worked for me. I'll run my miles as slow at 8:30 pace or slower. The other day I tested myself to run a 5 miles as fast as I can and I did it at 36:12. I think that's a 7:14 pace. Much faster than I ever have. I thought I was going slower than usual.

Tomorrow!! - I’ve just started some zone 2 training … Can’t believe how hard it is … I suspect at 61, MAF would be even harder as 119 bpm will be a brisk walk!

I am not sure the MAF method "ensures you are running aerobically". I think the intent is that at that heart rate, there is no danger of oxygen debt, lactate, or need for recovery leading to overuse injuries. The aerobic zone can extend up to 155 - 160 for many runners, but this "hard aerobic" level can still require recovery or be stressful on the joints. I for one can nose breathe up to about 155, for example, but at my age and fitness level, that is a bit too high to be able to run everyday without accumulated fatigue over several weeks.

Running at least three slow runs a week, sticking to Zone 2 heart rate of about 138-140 bpm. Treat my hilly ParkRun (Edinburgh Holyrood) as my speed work for the week. Been seeing a lot of PBs but it’s taken a lot of time and practice.

@runningchannel

Жыл бұрын

Great to hear Steven - congrats on the PBs (and kudos on the patience!)