10 Frustrating Truths About Running Slow to Run Faster
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- čas přidán 18. 03. 2023
- 10 Frustrating Truths About Running Slow to Run Faster: Running slow to run faster is challenging, but it will help you to improve you aerobic endurance, and run faster without getting so tired. This type of low heart rate training will help you to build a proper base of running endurance. The running tips in this video will help you to avoid ten of the biggest problems runners have with low heart rate training, and find success in developing more your running endurance.
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Let me know in the comments how your experience of running slow to run faster has been so far 👇
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
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Any tips on managing colds and the like? I have young children, so any virus going around puts me out of business for weeks. Consistency goes out the window. Nutrition also becomes a challenge (I keep gaining weight because my nutrition is geared for fueling all those cancelled training sessions). It's been a challenge for years now. And I'm sure I'm not the only one facing this issue.
A few suggestions I have: make sure to take your vitamins and all that, it really does help keep the immune system going. I know you've got kids but rest/sleep is also a really big factor on getting sick (I take a sleep suppliment that not only has melatonin but other stuff to help cortisol, etc). As for the nutrition, keep in mind that you dont always need to fuel up for runs, I typically only try to do that for any run over 16 miles. I tell everyone the little bit of fat on my belly fuels my 20 milers! Hope this helps!
May i suggest you check Mind Pump podcast/channel. They give great advice on this topic. There more strength training channel then running channel. Best of luck, you got this 😊💪
Me too, never been so regularly ill as the last 3 years since kids, the little sods don't sleep either 😂. I just do what I can when I can, I figure an easy run, not pushing myself when I feel bad is better than nothing. Saying that I've had to abandon my plan to run my first marathon as I just don't have the time to train for it. Making sure I eat as healthy as possible and doing some exercise each day where I can is my approach.
I'm glad to see it's not just me. 4 and 2 year old at home. The past two years of preschool have led to sometimes continuous illness. I spent nearly all of January and February of last year sick. I had like four days off and started feeling sick again, and it was a bad one. Lost my voice and everything. I'm a pilot too, which means I cannot safely go to work if there's any congestion. One thing I will say though from my experience. Training progress lost isn't nearly as dangerous as habits lost. For me, I've lost my running routine for months and months because of a few weeks. I'm no doctor, but I've asked some doctors, and generally speaking, if it's just a head cold or sore throat, easy exercise is not going to hurt you. It will just not be particularly fun. If you've got sinusitis going on, definitely take it slow. I went mountain biking at the tail end of a sinus infection and it's the only time I like fully lost my balance and had a bit of a crash. So if pushing through and running, I would avoid anything technical, and surely no trail running. If it's down in your chest and you're having deep coughing and producing phlegm, maybe try a different tactic. For my next cold, which should be any day now... I'm going to really try this. No matter how bad it is, unless I'm actively pushing a fever (or covid), I will be in my running clothes and doing at least a walk/run session several times a week. Even if they are mostly walk.
Regarding the nutrition part, I do almost all of my easy runs before breakfast, without having anything to eat the past 10-12 hours. I’m 45 and lighter than I’ve been in 15 years, simply by noticing I only need to fuel long and intensive runs.
I find 5k difficult to run tactically.
It's knowing when to 'step on the gas' for a PB
Useful stuff James. Thank you. 👍
Hi.
I saw your video from last year where you were aiming to run a sub-3 marathon in 2023. Is that going to happen? Where is your training up to?
I looked for any update video but it seem that all you videos are just giving advice on how to run better but never actually showing us whether it’s working for you?
What is your current marathon time? Have you done any actual races such as HM in the last year? Any marathons?
I recently just started listening to podcasts, but a huge help with slower running has been having a metronome in the background. For me personally a 168 bpm keeps me around a 9:55 pace without thinking about it.
Okay serious question everyone talks about running slow to get fast but what HR is considered slow, my 136 HR if you follow the MAF method is faster than some marathon pace.
Slow running really works, but you have to leave your ego at the door; it feels unnatural to start with and, for me, the first few weeks were run/walk. After a break from running I started again in January and did my first MAF test to set a benchmark. Last week I did my 3rd MAF test and completed the 8km in 55m 56s, 4mins faster than in January. After my first MAF test I timed a fast 1km to see what I could do and it was a disappointing 5m 5sec, but after my 3rd MAF test I did it in 4m 14s. At 59, I didn't expect to see quick improvements, but keeping a log of some test runs is proving how effective this is. I do throw in one tempo or intervals run each week, and finish each run with some strides.
I cant running slow zone 2 HR, slow run and spikes to zone 3 HR, is it okay to run when HR spikes zone 3 take a walk until drop and continues run again after reach zone 2, ?
This is absolutely fine! When this happens to me I just tell myself Im doing easy interval training. Get it up to where it needs to be and then slow down when it gets above the zone. Floris Geirman interview Kofuzi and he went into detail about his issues with this exact problem. Best of luck!
Don't feel you need to stick to the HR zones as if they were tyrants; our fitness levels, builds, genetics etc. all play a part. The fitter you get, the easier it'll be to keep a lower HR consistently, but the way I see it is to aim for the majority of these slow / low HR run heart rates to be in Zone 2, but I don't force myself to stick under Zone 3 for 100% of the run.
Unfortunately when I run slower than usual I end up scuffing the ground. Any advice? Thanks
It depends on what your starting point is, have you been running for some time or have you just started, have you competed in any races, what are your goals?
Working on cadence and form will really help with that. James does a video or two on them iirc. It won't come quickly though, you're looking at a good few weeks to adjust, but it's worth it.
For me, remembering to pick up my knees a little bit more helps when running slow. The slower pace is a great way to hyperfocus on proper form
Are you still running James?
Hi sir thank you very much for the video, iron 3 times a week on Wednesday and on the weekends my run is 8 km to 7 km, but I am 57 years old the reason I do it because I got high blood pressure and since I've been running my blood pressure has improved but really should I really run 8 kilometres for my age 57, thanks for your video keep it up you're doing a great videos👍
Who’s the guy on every thumbnail lol
👍👍👍👍👍
Lots of low heart running videos.