Running Slower Will Make You Faster | Aerobic Base Training
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- čas přidán 27. 11. 2022
- I doubt it.
I can almost guarantee you are running too fast rather than too slow.
Everyone thinks that performance comes from hard workouts.
In reality, your best performances are predominantly dictated by your aerobic base. Not your ability to run 10x 1min fast.
Running longer than 60min requires the ability to utilise fats maximally, spare carbohydrates, and buffer the acidity of lactate production to maintain maximal running economy for the duration of the event. At no point are you required to run ‘fast’.
Your aerobic system contributes 98% of the energy required for events lasting 60min or more. Therefore, your most significant potential to get faster lies in building your aerobic base.
The biggest mistake I see runners make is thinking they need to run fast to get fast.
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Worked with Dr Will for only a few months and his training philosophy took me from 1:23 to 1:19:48 half marathon - pace that I thought was beyond me! Thanks Doc
Thanks, Scott. I'll use that for my testimonials page 🏃♂️
This is the most mind blowing concept ive ever heard. I played soccer my entire life and then after college i got into bodybuilding so i didnt do much cardio. Now after bodybuilding ive been trying to get back into shape the past few months but ive been doing the stair master and bike and burning my legs out and just couldnt seem to go as hard each day. I was exhausted. Started jogging esrlier this week with this concept in mind and I literally feel as if im not even getting a workout in. I actually gave my legs/joints a break today from running as they are sore and decided to do a 3mph walk on a 15 incline and noticed my heart rate was down 10bpm compared to 2 weeks ago doing the exact same walk. Absolutely mind blowing. And it felt so easy!
That's awesome to hear. Once you commit, the result will come.
I'm always surprised when I see teams sport players trashing themselves across every type of training. A combo of light aerobic work and sports-specific sessions would be super effective.
good video. looking forward to incorporating it
Great content as usual Will
Thanks Tom!
FITNESS That's what Parker Valby said when she came in second to Katelyn Tuohy. It was in reference to her using the elliptic trainer which is what I now plan on doing when it's too wet to train on dirt (clay mud) trails this winter.
Elliptical, rower, bike. There are lots of awesome training tools out there that can assist running performance. That’s why triathletes can still run sub 30min 10km off the bike.
This is great info Will,
So based on this info, I am in off season and my plan is to be 25-30 miles a week with drills and strides 2 times and working out 2 times. Do I need to have 1 tempo session a week as well or just do slow easy runs and let the strides be that quicker work for me? This is my first off season and I want to go into next year fit and ready for my marathon prep so I can break the 3 hr mark!!
Thanks again for all you do. Your videos are great
I would do a HIIT workout rather than tempo. You’ll be doing a lot of tempo in your marathon build up. A really good one to do off season is, 5x 30sec hill sprints + 3-5x 2min on - 2min off.
@@drwilloconnor wow that is great insight. So instead of a tempo run do some hill work or a fartlek but low amount of time at high speed?
Combined hill and fartlek in the same workout. Great way to stimulate power and metabolic intensity without being too demanding.
10-20min easy running Zone 1 - 2
5x 30sec hill spints (6 - 10%), 1:30-2min jog down
3-5x 2min @ Threshold / half marathon effort - 2min easy
Cool down
@@drwilloconnor That sounds like a great workout! doing that weekly will be a great improvement. Thank you very much for this information!
Thanks a lot very interesting..I have a question for you ..I'm training for a half marathon and doing a long hard run on the weekend, like 15 to 20 KMS. Do you think it would be better to have an easy run the day before or the day after that? For example easy on Saturday and hard session on Sunday, or vice versa? Considering that I completely rest on Monday and Friday...Thanks !
Without knowing too much about you, I’m going to say the day after. My reason is that you can get a better training stimulus by running with tired legs after your long run, and you won't risk the quality of your long run.
Sure I understand your point ,and I think the same. Anyways I'll test both days to see how my legs respond.. thanks again very much appreciated!
Definitely no noticeable improvements after 6 weeks of lots of slow. However, my volume has also been increasing and I am maintaining my highest volume ever. So I guess it is understandable if I am not at my quickest. Looking forward to tapering... (I am still doing one interval session per week but 140km total mileage).
Great info, what if I am in Z2 just by fast walking 😅😢
Then fast walk. However, there shouldn't be that much difference between a fast walk and a really slow jog. Try it first thing in the morning before food or caffeine and concentrate on higher cadence but shorter strides and fore foot striking to strengthen your feet and calves.
When im doing Z2 training, my HR will slightly rise. Its not sharp rise maybe few beats. But once the hill is done. It dors come back down to roughly where it was prior to going up the hill. Would this be a sign of low level of aerobic fitness?
Also after an hour of running my avg HR is low to maybe mid Z2, but it may drift at times towards upper z2 due to hills, winds etc... is it my avg HR I'm focussing on after rthe run, to see if I'm staying in Z2, even if I drift a little higher at times
Running uphill requires a different muscle recruitment pattern. Typically, larger muscles are recruited more slowly compared to running on flat terrain, where smaller muscles are recruited quickly. It's these larger muscles that may not be as efficient as your smaller 'regular' running muscles. Because of the inefficiency of the larger muscles, you'll require more oxygen, which means your heart rate will increase. Going a little over Zone 2 at the top of the hill isn't a big deal, but it shouldn't be a regular occurrence.
@drwilloconnor ahh yep. That makes alot sense. Which is in line with me not doing alot of hill work/ hill sprints. Due to most of my races being pretty flat and fast. I think I'll incorporate more hill sprints.
Thank you for the advice, your pretty much the only fitness coach on CZcams that takes the time to reply in depth. Your knowledge is great and very much appreciated
Try picking a flatter route for your zone 2 runs.
I just did run a PB 10k in 39:50 minutes, my slow-pace at zone 2 is nearly 7 minutes per kilometer. My heart rate initially enters zone 1 for an extended duration before ultimately settling in zone 2 near the end all on the easy runs 🐢 😅
Flying 🙌
After blowing up in several marathons over the last few years. I've recently started focusing on HR for base building for my next marathon. 6 weeks in. Around 60k/week. ALL runs done in Z2 with a max of 135-140bpm. But in terms of pace I'm going around 1min per km SLOWER than even one of my terrible run/walk/run/walk marathons!
It's so unbelievably horrible to "run" SO slowly! Form is nowhere near actual running! Basically, jogging and shuffling along and walking up anything hilly!
How long till I start to feel like I'm making progress? I try to tell myself it'll be worth it in a few months time. But its not easy (pun intended) when I'm not seeing any uptick in pace at all so far.🤔🤔
I would have thought six weeks would be enough to start to see an improvement in pace at zone 2. But it's hard to say what's happening with your training without seeing how your weeks are structured and what your life is like outside of running.
Typically, I'd recommend incorporating one intensity workout after four weeks of dedicated Z2 running. That's as much for enjoyment as it is for training adaptation.
@@drwilloconnor thanks for the reply.
I'm loathe to ask you too many more questions, as I'm not paying for your time. But I'll add in some intensity runs and give it another couple weeks to see if it's worth me continuing on this method.
Or just go back to running to a variety of paces, set by the vdot calculator.
Thanks again 👍
@Rych78, how old are you? Just comparing Zone 2 HR to my own.
Can you build base on a running machine - my wife works shifts, I need to use treadmill a lot, got kids
yes, treadmill is fine.
Why run at all? Why not walk instead, since its better to be slower.