The REAL Reason Running Slow Makes You Faster
Vložit
- čas přidán 19. 03. 2023
- In this video, we will discuss the concept of "running slow to run fast" and how it can help you become a faster and more efficient runner.
Contrary to popular belief, running at a slower pace can actually benefit your overall speed and endurance. By incorporating slower runs into your training routine, you give your body time to adapt and build a stronger foundation for faster running.
We'll explore the science behind this approach and provide tips on how to implement it into your training plan.
Whether you're a beginner or a seasoned runner, this video will provide you with valuable insights and practical strategies for improving your running speed and efficiency.
When you're ready, we'd love to help you become a better runner.
Grab our full mobility flow here: coachparry.com/9m8u-Mobility-...
Grab a strength plan for runners here: coachparry.com/9jhi-Strength-...
And a training plan here: coachparry.com/kk76-Training-... - Sport
Why no mention of walk breaks? For many people, a sustainable easy run pace is too slow to actually 'run', or simply compromises form too much to feel good. With walk breaks, you can run with a more natural movement pattern while still keeping your HR in the appropriate zone. I think lots of people could benefit from walk breaks in their running.
I was running my easy miles at 9:00 per mile pace or even faster, now I run them at 10:00, but my actual race performance have improved.
I have cut my 10K time from over 45 to under 42 mins, mainly because I can run more miles per week without getting injured.
I accidentally clicked on your pace whilst scrolling through comments and it took me to the end of the video 😂
i need to slow my easy pace down. right now at 8:45ish at 140 bpm...not sure if its pride or what, but hard to go slower.
@@zachs8765 My max HR is above 200, I have seen chest strap reading like 203,204, but my easy run average HR is usually around 135.
As of the pride, it took me a while to get used to people passing me. Now I don't mind others passing me on the trail, cause I tell myself I will pass them in the race.
@@thejeffinvade ive never taken a max HR test, should probably do that. but just using the basic age, weight etc metrics, my zone 2 should be below 130 bpm. the body is weird tho, somtimes i can run low 8 min miles at 130, somtimes i jump to 150. im 90 days out from a marathon i hope to PR (3:15) and i am recommitting to running slower to get through the high mile weeks. like you said, its the race time that matters.
@@zachs8765 Thats why I run to HR, not to pace. For me, main difference maker is sleep. If I don't have a good sleep overnight, it will definitely affect my performance next day.
I like slow jogging and do sprinting uphill. Is enjoyable.
I feel like there are enough videos and articles about this that it shouldn't be surprising to anyone who is serious about running at this point. I started getting serious about a month and a half ago. Got myself a garmin 955. I started doing low hr zone 2 running about five weeks ago. The first few times were AGONY. Not physically. But psychologically, I had to force myself to understand the greater good. I had been running 2-4 miles before anywhere between 9 and 10 minutes/mile. Suddenly I'm doing like 12:30. Especially on hills, I felt embarrassed having to walk or like do a weird shuffle thing. Five weeks later, I've already seen some difference. I'm now able to sustain around 10:30/mile in zone 2. Side note, I've also cut back a lot on drinking. There is a serious difference in what my "engine" runs at at a given pace after a night of drinking.
I've had athletes complaining about how running slow is more fatiguing. There's some truth to that and often it comes down to cadence and running technique. Many runners - especially inexperienced runners - try to keep the same stride length they are accustomed to even when they slow down and to do that their cadence drops inevitably. This translates into harder jumps, more intense eccentric muscle contraction and overall less efficient running form. The result is you get more fatigued than expected.
yes but that is exactly what is going to make them run faster (stronger muscles)
@@David-ej1ps There are so many ways to improve strength! I don't think practicing bad technic is one of the best. Running slow makes you faster because it improves your cardiovascular ability, not muscular strength.
@@David-ej1ps that's very much not the point of slow running at all, in fact it's the opposite of the point
A detailed explanation of why we need to run slow. This is also relative to each runner.
The explanation is simple. If you hit 10 km in slower pace it means you are like lifting your body longer than in a faster pace so as the result, you are making your muscles more durable which can used in faster pace longer than what it used to be in same distance... you can also observe that after an hour in slower pace you will feel that your body becomes heavier over time which will force you to run faster either through adding cadence or stride just to finish it before your muscles aching
These are the funniest theories about running zones I've ever read 🤣🤣
Need to mention Mitochondria. Exercise at or below LT1 will grow your mitochondria. This will then improve your Lactate shuttle when going fast… means you can clear and use Lactate as fuel. Lactate used by the Slow Twitch Muscles, Glycogen by the Fast Twitch. This does work, very well for me on the bike. In reality, I don’t feel I am going ‘fast’, I just don’t seem to need to slow down, when my mates do 😮, so they get left behind up the big efforts on hills, etc.
Any exercise above LT1 means you are switching to use Glycogen too, so no Mitochondrial training or enhancement is taking place. Grow your mitochondria to go FAST!!
Hits home, thanks this is very helpful
A couple things absent here that I think is extremely important: the discussion of mitochondrial biogenesis that is optimized in zone 2. That’s a huge plus, and is optimal in zone 2 vs. zone 3 with less wear and tear on the body.
The second thing is the discussion of duration and dosage of zone 2. I heard on one of Peter Attia’s podcasts that the duration should be a minimum of 30 minutes in zone 2, but 45 or more is optimal. The dosage should be at least 3 times per week. Additionally, if you absolutely need to have a workout where you “feel like you’ve done something”, you can do 45 minutes in zone 2, and then do 5-7 minutes max effort or do some 1 minute all out efforts with 3 min rest. With that, you won’t lose any zone 2 gains and you’ll still get some fast paced zone 4 and possibly zone 5 gains, albeit small….but you’ll go away happy.
If the dosage of zone 2 is 3 times per week, how often should you do zone 4/5 intervals?
@@CoachKyleZ I do no more than 2 times per week of zone 4 plus. I’ve really switched to doing zone 5 all on the bike trainer because the risk-reward ratio is so low for me now. I’m beating up my legs on the road real good and increasing my injury risk tremendously just to try to squeeze out a couple more VO2 max points. It really all depends on what I am going after, though. Anything above 10k, it’s zone 4 lactate threshold work on the road. 10k and under its 1 session of LT road and 1 session of VO2 max bike.
@@quengmingmeow interesting! To clarify, is zone 2 training under your aerobic threshold or between aerobic and anaerobic thresholds? Because my aerobic threshold is
@@CoachKyleZ yes. I haven’t actually tested my blood lactate to ensure it’s at or below 2.0 mmol/dl, but nailing it absolutely perfect isn’t a big deal for me since the top end of zone 2 is a really good proxy. My upper zone 2 is 131, and unusually start out at 115-118 for the first 10 minutes and then slowly increase speed from there until I am near or at 131 at minute 45. I do it all on the treadmill so I can control it much easier, but I have no aversion at all doing it on the road or trail.
Edit: 2.0 mmol/l. Sorry!
@@quengmingmeow oh man. My walking around heart rate is ~90bpm so zone 2 would be walking 3mph on the treadmill.
The strange part for me is that I no trouble nose breathing until I'm around 175-185bpm.
Does that mean I should just brisk walk for my zone 2 training?
I really appreciated the explanation of what is happening when you hit the wall in a race setting by transitioning to your aerobic pace.
Good stuff. Too many runners also ignore resistance training. All their endurance heroes do it
I definitely made this mistake in the beginning. It seems almost counterintuitive, but I 100% notice the difference!
Nice one. It was also explained to me that at anaerobic, oxygen is not consumed as effectively, so to compensate, the body effectively eats itself for a source of energy, compounded by its inability to get rid of waste by product fast enough. Hence lactic acid. It may not quite be like that, but in my head, it works. I'm super happy to be corrected BTW 😂😂😂
Wow the guy on the right nailed this, it all makes so much sense now. 👏 ❤
I think you can get addicted to the mild pain of running too fast.
Thanks for the video. How do you work out exactly how slow you need to run? I've just signed up to a 50k race and have 10 months to to train. I really want to build this 'base aerobic fitness' they talk about.
This spoke to me in particular because I am targeting sub 3 marathon and the paces were talked about specifically and in min/km. The LT 3:45/km and the aerobic 4:25/km almost match my lab treadmill results, whilst the slow pace recommendation range was around my usual 5:00/km pace - a pace that originally felt too slow but I have learned to accept and I can tell you all it works when you let yourself run slow, whatever that is for you.
yes im an oldie guy, this is what ARTHUR LYDIARD talked about, his most famous runner was PETER SNELL of new zealand who won a gold medal .snell never lost a major race .
It’s starting to be irritating to me reading about peoples’ easy pace being 5-5:30 min/km. That is my half marathon pace. Am I the only one feeling this or am I just snail slow.😂
Sometimes people lie
Hello from Greece. You mentioned that the 3hour marathoners Anaerobic Threshold is about 30-40 minutes,and running at that pace(3:45/km),will make you slower,at your Anaerobic Threshold in the future(3:50-3:55/km). Are you implying that, high lactic acid levels will chronically destroy your aerobic fitness. Is there scientific proof to this,or is it something observed anecdotally between runners,something that coaches see in there athletes,but have no scientific proof to back it up. I assume then that moderate lactate accumulation,observed in Tempo Sessions are the workouts which increase your aerobic threshold,they help you sustain the 4:15 pace,aerobically,since you are better at clearing the increased lactic acid production.Please clariry.Thank you.
I disagree with a lot of the run most of your runs slow and of those slow runs go slower than you think. I get lambasted every time I explain this. Do people succeed on this type of advice? Yes, often. Is it a safer way to train? Yes, likely. But, I think the issue is that a lot of runners and coaches are not specifically interfacing with elite level runners over long term periods of time to see exactly what's going on. The truth is, and this stretches all the way back to lydiard era, "slow" runs are in fact often steady runs for many serious runners. Making the majority of mileage somewhere in between slow and fast. I consistently hear all of this BS about that in between being useless or junk because it's not exactly aerobic and it's not exactly anaerobic. However, this isn't how physiology, nor is it how the molecular signaling in response to training actually works. These processes are not on/off switches where your heart rate goes over a certain arbitrary value and suddenly you're not building any aerobic base anymore. It just doesn't work that way.
I started running literally less than a year ago. I went from 165lbs to 140lbs in this time--I took my nutrition as serious as my running. I supplement, I eat a huge variety of food and spend nearly 200$/wk just on my own food intake. I sleep well. My first run was majorly difficult to even run a few miles at 10min/mile pace. This was last September...by that same year in only November I was up to 40-50miles per week and ran a half marathon in 1:37. Fast forward a couple more months I ran a
We are all different but it took me THREE solid years of slow long runs and slow easy runs to get my baseline zone 2 run pace to drop two minutes per mile at the same heart rate (from 9:30 in 2012 to 7:30 per mile in 2015). I'm honestly skeptical that this is the only way. I'm not competitive and probably could've incorporated more tempo runs during those three years as I have zero problems running slow (in fact, I love it more than I probably should), but nonetheless feel that was an abnormally long time to get me to the good pace I ended at.
How has it progressed the past 8 years?
Isn't proper progress usually this slow though. I feel that this culture of instant gratification gives the false narrative that we can learn everything quickly.
You probably should be doing more speedwork.
speedwork is where u gain your speed. easy runs are in between your quality days, & for long run (some may do workout in their long run too). i heard it somewhere, it's like expecting to perform at strongman competition with only doing pushups, lol.
The main benefit of running slowly is fast recovery and ability to run more.
If you only run a few times a week you can run a bit too fast all the time if you want to.
Main key is listen to your body if u feel like u can run fast do it if u feel like you can only run easy slow paced run on certain days do it .....keep it simple
It's not rocket science
I have observed one thing that I believe is missing in ALL these Zone 2 training videos. If staying in Zone 2 requires you to run so slow your technique falls apart you need to run faster. It doesn’t do you any good to run 80% of your runs with bad technique that ruins your form and does damage to your body. Nobody talks about running your slow runs “fast enough”
learned this the hard way: walk slow before you walk fast. learn how to place your feet better for sustainability. especially if you have flat feet.
Im trying to run zone 2 but everytime im stopping at traffic lights. it feels weird after that.
Is it miles I should be thinking about when going easy or is it TIME? I'm trying to train for trail running and it's hard to go super easy on hills but I can do about 10 miles in just under 3 hours with a AVERAGE HR of 117 but it always gets up to around 135-140 on the hills even just walking. I'm 68 years old and often get my HR up into the 170's on extra steep hills when I'm not trying to go easy but when i am some hill always get my HR to 155-160 by the time I get to the top. Should I just not do those hills on easy days or is the fact there is not a lot of them good enough? Can I do a wind sprint on all my easy runs if it's only 10% of my workout? It's too far to drive to go every day or multiple times a day.
Hiking 15 hrs a day forces you to take it easy which is why I can get soooo fit doing a 28 day 500 miles backpacking trip on the Pacific Crest Trail. I lose 20+ pounds and can run faster and and farther than ever after a trip like that but it's easy to lose all that conditioning over the winter and gain the weight back.
time, definitely time.
Does this apply for ultramarathon training too since we don't really do a lot of speed or interval workouts - nearly all training runs are long and slow
That's because they're all walks 😂 I am on to you "ultra marathon" WALKERS
Pro ultra runners do 1 or 2 sessions at or above anaerobic lactate threshold per week. Improving lactate clearance is invaluable for every endurance athlete.
Worst piece of advice I ever got: "Long, slow running makes long, slow runners."
Not that I'm disagreeing with anything here, but I find it strange the here, and on other channels, there is this claim that amateur runner don't want or like to run slow. I have never ever hear an amateur runner (and I've known quite a few through the years) claim that slow runs are junk miles. On the contrary, I find amateur runners really appreciate the slow easy runs. Again of the advice here is good, but I find that the majority of amateur runners already follow it by default.
In a typical week I run a 5 k or a bit longer every other day with a run on Saturday and Sunday with Sunday being my longer run around 8k! If I run all these at my easy pace should I run 1 5k at a faster pace each week?
I'm no coach but I would definitely do one faster pr interval session each week. Also I would suggest not running the same distance all the time, but slowly build up a few weeks. In total distance, than back iff for one or two weeks and start to increase the distance even more.
Definitely! Sprinkle in all kinds of speeds, even sprints ("strides"). All of them are extremely beneficial.
im at the point where my 3 "easy runs" a week at still at zone 3 (8:45 per mile) and im getting good at slowing down even if i want to go fast. then long runs ill mix between z2-z3. then 1 speed day. still really hard for me to do that much Z2...i think that would put my pace around 10 min miles.
I just came back from a maf run, I stopped it because I wanted to run faster and I know I shouldn't have done it. Not proud
Do run fast once in a while, it's good for you. You do NOT have to run slow all the time. MAF is too much like a religion in that aspect.
I'm still waiting for the reasons 😅
Running slow is hard, it’s painful. It’s a slow learning to be able to run slow on recovery days.
These 2 are fuelled by Billtong
🤤
I’ve been running my easy runs too fast. I will try to lengthen out my runs by running at a slower pace.
No mate we heard you correctly runninng ‘easy’ runs too fast not ‘all’ my runs too fast
Can you be more confusing.
All the numbers he is quoting do not mean anything to me, an average runner looking for ways to improve. Sorry.
Regardless of numbers, the basic principle still applies. Mix up your runs, don’t do them all at your fast pace!
It is total BU**S**T, at least for me. I was looking for some improvements, boy I was wrong! Loop I'm normally running under 30min, with 130BPM it took 46min on first try. Every time it took longer and longer. Today after almost a month of attempts, when I finished same loop I almost cry, 58 F*****G minutes to stay at 130BPM, basically walking! My 5K recently tested, extra +3 minutes, all out. 10k extra +7 minutes. All my winter training down to a drain. For sure, have to work twice off hard, for next couple of weeks, to salvage at least something from my season.
I'd recommend adding some strides at the end of the easy run ( e.g. 50-100 meters at a time at goal pace, say 5:00 - 5:30 / km, with walking rests in between, it should feel comfortably fast), and 1-2 proper interval sessions a week which can be done running, cycling, or whatever, goal is to work your heart (95% effort when going hard, go easy and long enough to recover between [e.g. stand or sit still for a minute, walk for 2], so you can do 95% for each interval [work up the intervals, e.g. 85% + 90% + 95% + 95% + 95%])
Personally, I wish I could even run easy runs, as my shin splints hit me like a truck immediately (and yes, I've tried everything, compression is the only thing that helps a bit), and will see a doctor about it later this year. If I can do 1 run per week, it's not going to be an easy run, but rather running form improving exercises, I do other forms of exercise for easy and interval.
God what an amazing click bait for novice runners.
Why does everyone title their videos so vaguely and word for word like the teenage prank kids. Too old to be guessing what videos are about 😂
The myth continues.
Lose Weight FIRST.
I'm going to abandon all these junk workouts after distance running for 22 years. I'm going fast workout training only. Sprints sprints sprints.
Good luck not getting injured
how has it been going?
Most sprinters get themselves injured. I tried it recovery was slow.