This really works! I started training this way for my second marathon. The first one i tried, i trained relative fast long runs(5mnt/km) and the first marathon i really "hit the hammer", cramping and having to walk most of the time to the finish line after 35km(endtime 3.25). The second time i trained following the Herbert Steffny running plan with the same principles as above video. Lot of "slow" running at 70% HF max(not HRR). First time running this pace is really hard, your body just is not used to burn fat fast. During this second training plan i improved my 10k in a test run from 38.30 to 37.20 with 80% "slow" running! I crashed my pr on the half marathon ( 1.25 to 1.22). Finally in the marathon i could keep up the pace and finished in 3.04. So its not a joke, it works!
@@frlipa because he said : 70% easy not 100%. 10k is an aerobic race, 70% easy, 25% lactate threehold and 5% vo2max (hill training ) that's fine. In one year i progress from 37.30 to 35.20, and 35.20 was a training race... i can do sub 35 in one month i believe
I see many people here miss the fact that the more you run with this 'low and slow' HR, the higher speed you can maintain at it... when I decided to give it a try, I was 'running' with 7:45/km at 135 bpm (41 years old)... 4 000 km later my pace was 4:37/km for 30 km and having very hard time pushing my heart above 130 bpm... indeed, when I reached this level, my normal run would be 4:50-5:10/km at 123-125 bpm... during this period of mileage accumulation I never exceeded HR 135 bpm for more than a couple of seconds... so, yes, it was very slow and I was very patient... but it paid off, big time...
Не е точно така. Аз преди година и половина бягах 10км с темпо 6.10мин/км и пулс над 150. Днес 126-130 поддържам при темпо 5.10-5.15. А темпото ми при пулс 150 е 3.50-3.55 с което бягам маратонска дистанция. Това далеч не съм го постигнал само с бавни бягания. С бавни бягания никога няма да развиеш икономия на бягане. Единственото което ще правиш е да заздравяваш сърдечно-съдовата и костната система.
I’m very interested in what you say here. Over what time period did you achieve these changes ? And How long did you run for in your runs? How many runs a week and if you varied the distances.. what were your long runs and miles per week to do 4000km?
I'm a basically new runner who is optimistic for his 1st triathlon next year. I didn't know how to start with my runing workouts so I gave it a try on easy runs for many reasons. One of them was being free of injuries. In the first month I had trouble to even be in zone 2, it was possible only by walking. So runs, even the slowest jogs were in zone 3. 2 months latter, Im able to run in zone 2 for an hour in total of about 10km. I'm supper happy with progress and I noticed that my intervals in zone 4 are much easier to handle now. I will keep Runing like this! I have 3 runs per week, 2 easy and 1 intervals.
I'm 1 week into noting but easy running. I'm pushing 40 and tired of falling off the running wagon because I run too hard and need days and days to recover and before I know it I haven't run for 2 weeks. I can't wait to see what happens after a few months of this. I will say that I haven't felt sore at all and have done 11 x 30 minute jogs at 60% effort in the last 7 days. I feel great!
1:35 why did he say 140-160 beats is 60% of a normal person's effort? Assuming I'm 30 years old, my max heart rate will be 190 (220-30). So 60% of that would be a very low 110-120. 140-160 would be 78% of my max,?
If I run all out, race pace-6:00 pace, or 10:00 min pace, I can Never talk...so talking doesn't matter to me, I still can't talk well, even though I run like a snail, so just going easy and slow is the idea
‚Time spent running‘ - I get it but I also wonder of I get the same benefit regarding Mitochondrial benefit if I walk/inclien walk at this easy running pace? Because at 60% of max heart rate there is not a lot of running right now possible….
Walking at combinations of grade can be very beneficial for improving aerobic power. Use heart rate to equal intensity of treadmill/grade combinations to different running speeds can do a good job. When walking on a grade try different combinations and maintain a good, fairly rapid stride rate when walking. - JD
Most people I have heard say Zone 3 70-80% around 130-150HR maximizes the heart stretching and stoke volume. Where does he get this 60% number for maximum stroke volume? Which heart rate zone is correct?
My doubts here is I'm not sure he's really talking of 60%HRmax or 60%HRR. For a person with a HRmax of 180bpm, first case would be around 108bpm (which seems quite low to me). If he's really talking about HRR, then that'd rather be around 128bpm
+skrivebom Heart rate reserve (HRR) is the difference between resting heart rate (HRrest) and maximum heart rate (HRmax). HRR = HRmax - HRrest. Heart rate reserve is used when determining exercise heart rates. The Karvonen formula is used to calculate exercise heart rate at a given percentage training intensity.
Man my easy run would be a walk. I can not run for a long distance, over a half mile without being out of breath. Been to a heart doctor, lung doctor. They say everything is fine. Sports induced asthma
60% max heart rate is like 8:30 mile pace. I breath not much faster at this pace than I do walking. Seems too easy. Like why stress your skeletal system running if you’re not having to breath more than you would at a quick walk pace.
This sounds simple but you can't say thats the same for a 13,14,15, or slower five km runner. This would only be true for a "fast" runner. If I compare myself to Mo farah I'm slow and his easy pace is apparently below 6minute miling. Heart rate is a good indication however but the faster you are the faster your easy pace will.be....
I don’t know, maybe it’s because I’m a beginner, but at near end of my “easy” run, at 7min/km pace, my HR is like 190. If I kick the pace to like 5:30min/km, I’ll have no energy left after about 1km and my HR will exceed 200. How long before it decreases I wonder..
Exercising at 60% of your Max heart rate is a joke. I don't get this. I'm an old distance runner of 62 yrs and hold my heart rate at about 135 to 140 for a good 30 minutes for a good workout. Sometimes I'll bring it up to 150 to 155 by 30 second sprints within the workout. If I exercised for 30 minutes at 60% of my Max heart rate of 160 that'd be 96 bpm which is nothing!
Yes, 4 days of the week, at 52 years old now, I train at nearly nothing, it took forever to have the patience for it, but then on interval day I fly and don't even measure heart rate...low low heart rate works, but it takes your body 5 months of it to adapt....you feel really guilty at first and it is nearly sending you to a psychologist at first, but abandon the ego and see how it goes, many many months and then boom, you're better.........
30 minutes is a joke when it comes to running training. That's a speed session not a run . He says 60-65%. Why everyone here leaves out the 65% figure I dunno ... it makes a huge difference.
***** Funny how I lost 25 lbs when I began running 14 years ago and have never gained a pound of it back, continuing to run all the while. Are you actually suggesting that running causes weight gain? Sounds like an ad hoc way of validating your own aversion to running. Wouldn't it be more honest just to say that running isn't your thing?
Starman111065 Running is probably good for heart and lungs but not for fat loss. Runners usually eat healthily so perhaps the weight loss is attributed to their diet rather than their running?
Martyn Blackburn you're trippin'. Perhaps people who are casual 5km joggers might have trouble losing weight but the majority of runners who train for races 10 and above are slim all over. Try training properly for a marathon. Guarantee that you will get thin and fit regardless of what you eat.
Daniel Farrugia marathon's don't indicate fitness. The ability to sustain and run at speed indicated fitness. Fat people can do marathons but not a sub 20 minute 5km
I love the way Dr. Daniels uses anatomy, science, research & experience to simply explain the many benefits of different running & exercise paces.
This really works! I started training this way for my second marathon. The first one i tried, i trained relative fast long runs(5mnt/km) and the first marathon i really "hit the hammer", cramping and having to walk most of the time to the finish line after 35km(endtime 3.25). The second time i trained following the Herbert Steffny running plan with the same principles as above video. Lot of "slow" running at 70% HF max(not HRR). First time running this pace is really hard, your body just is not used to burn fat fast. During this second training plan i improved my 10k in a test run from 38.30 to 37.20 with 80% "slow" running! I crashed my pr on the half marathon ( 1.25 to 1.22). Finally in the marathon i could keep up the pace and finished in 3.04. So its not a joke, it works!
The surprising thing is you got to 38min/10km without polarizing your training.
Thanks for this note.
@@frlipa because he said : 70% easy not 100%.
10k is an aerobic race, 70% easy, 25% lactate threehold and 5% vo2max (hill training ) that's fine.
In one year i progress from 37.30 to 35.20, and 35.20 was a training race... i can do sub 35 in one month i believe
I see many people here miss the fact that the more you run with this 'low and slow' HR, the higher speed you can maintain at it... when I decided to give it a try, I was 'running' with 7:45/km at 135 bpm (41 years old)... 4 000 km later my pace was 4:37/km for 30 km and having very hard time pushing my heart above 130 bpm... indeed, when I reached this level, my normal run would be 4:50-5:10/km at 123-125 bpm... during this period of mileage accumulation I never exceeded HR 135 bpm for more than a couple of seconds... so, yes, it was very slow and I was very patient... but it paid off, big time...
Hristanov Is 135bpm your 60% max hr? That would give you a max hr of 225??
well 145 bpm and under is easy running i think ..
Не е точно така. Аз преди година и половина бягах 10км с темпо 6.10мин/км и пулс над 150. Днес 126-130 поддържам при темпо 5.10-5.15. А темпото ми при пулс 150 е 3.50-3.55 с което бягам маратонска дистанция. Това далеч не съм го постигнал само с бавни бягания. С бавни бягания никога няма да развиеш икономия на бягане. Единственото което ще правиш е да заздравяваш сърдечно-съдовата и костната система.
I’m very interested in what you say here. Over what time period did you achieve these changes ? And How long did you run for in your runs? How many runs a week and if you varied the distances.. what were your long runs and miles per week to do 4000km?
Very impressive results!
In the book Jack Daniel´s Running Formula, easy is about 65-79%FCmax !
There's definitely a knack for running slow. If you can't keep your HR down especially on hills then walk.
I'm a basically new runner who is optimistic for his 1st triathlon next year. I didn't know how to start with my runing workouts so I gave it a try on easy runs for many reasons. One of them was being free of injuries. In the first month I had trouble to even be in zone 2, it was possible only by walking. So runs, even the slowest jogs were in zone 3. 2 months latter, Im able to run in zone 2 for an hour in total of about 10km. I'm supper happy with progress and I noticed that my intervals in zone 4 are much easier to handle now. I will keep Runing like this! I have 3 runs per week, 2 easy and 1 intervals.
What a gold mine of information, thank you!
Very well put! It makes lots of common sense. As I'm turning 60 in 6mo I think I will give it a try! 👍🏻😎
I'm 1 week into noting but easy running. I'm pushing 40 and tired of falling off the running wagon because I run too hard and need days and days to recover and before I know it I haven't run for 2 weeks. I can't wait to see what happens after a few months of this. I will say that I haven't felt sore at all and have done 11 x 30 minute jogs at 60% effort in the last 7 days. I feel great!
Well… did you keep it up?
Then in another video he talks about how consistency is the most important word when it comes to running.
This man is just brilliant.
1:35 why did he say 140-160 beats is 60% of a normal person's effort? Assuming I'm 30 years old, my max heart rate will be 190 (220-30). So 60% of that would be a very low 110-120. 140-160 would be 78% of my max,?
Damn Daniels back at it again with the factual information concerning the benefits of Easy Runs
This made so much sense
Genius
If I run all out, race pace-6:00 pace, or 10:00 min pace, I can Never talk...so talking doesn't matter to me, I still can't talk well, even though I run like a snail, so just going easy and slow is the idea
try 13 minute pace then.
‚Time spent running‘ - I get it but I also wonder of I get the same benefit regarding Mitochondrial benefit if I walk/inclien walk at this easy running pace? Because at 60% of max heart rate there is not a lot of running right now possible….
Walking at combinations of grade can be very beneficial for improving aerobic power. Use heart rate to equal intensity of treadmill/grade combinations to different running speeds can do a good job. When walking on a grade try different combinations and maintain a good, fairly rapid stride rate when walking. - JD
@@VDOTO2 Thank you so much for taking the time to reply! 🙏🏻 That helps me a lot and I will adjust training tomorrow! Thank you!
Most people I have heard say Zone 3 70-80% around 130-150HR maximizes the heart stretching and stoke volume.
Where does he get this 60% number for maximum stroke volume?
Which heart rate zone is correct?
In Daniels' Running Formula, Jack lists Easy as generally in the range of 59-74% of VO2max or 65-79% of your HRmax.
Will the mitochondria benefits plateau after a certain amount of minutes on an easy run?
umm... to put it simply... ITS SYMBIOTIC TO RUN GENTLY......AND EASILY. THIS IS ONE OF THE KENYANS STAPLES and why theyre such bad asses
My doubts here is I'm not sure he's really talking of 60%HRmax or 60%HRR. For a person with a HRmax of 180bpm, first case would be around 108bpm (which seems quite low to me). If he's really talking about HRR, then that'd rather be around 128bpm
+Eric Van Buggenhaut It's 60 %. For you it is 108. The point is staying under 70 %. Running at 60 % are only for elites.
+skrivebom do you know the difference between HRmax and HRRmax? No offense meant, just asking.
No, and google won't tell me either :)
+skrivebom So, how do you answer a question you don't understand ??
+skrivebom Heart rate reserve (HRR) is the difference between resting heart rate (HRrest) and maximum heart rate (HRmax). HRR = HRmax - HRrest. Heart rate reserve
is used when determining exercise heart rates. The Karvonen formula is
used to calculate exercise heart rate at a given percentage training
intensity.
Man my easy run would be a walk. I can not run for a long distance, over a half mile without being out of breath. Been to a heart doctor, lung doctor. They say everything is fine. Sports induced asthma
diet induced asthma. Check out Eat to Live by Dr Fuhrman.
@@agnidas5816 a knower ❤️nutritarian lifestyle ftw
@@agnidas5816 I looked up that Dr, but I can't find where he gives info on what foods to avoid for asthma ? Do you know where that is ??
Omar Saleh sent me here :D
2:02
60% max heart rate is like 8:30 mile pace. I breath not much faster at this pace than I do walking. Seems too easy. Like why stress your skeletal system running if you’re not having to breath more than you would at a quick walk pace.
Does Easy running can break muscle for bodybuilding
No. Only if you're in a consistent calorie deficit with low protein diet..
I can't even walk at that percentage.
This sounds simple but you can't say thats the same for a 13,14,15, or slower five km runner. This would only be true for a "fast" runner. If I compare myself to Mo farah I'm slow and his easy pace is apparently below 6minute miling. Heart rate is a good indication however but the faster you are the faster your easy pace will.be....
I don’t know, maybe it’s because I’m a beginner, but at near end of my “easy” run, at 7min/km pace, my HR is like 190. If I kick the pace to like 5:30min/km, I’ll have no energy left after about 1km and my HR will exceed 200. How long before it decreases I wonder..
Your pace does not dictate your heart rate - your heart rate dictates your pace.
Une mine d'or.
Exercising at 60% of your Max heart rate is a joke. I don't get this. I'm an old distance runner of 62 yrs and hold my heart rate at about 135 to 140 for a good 30 minutes for a good workout. Sometimes I'll bring it up to 150 to 155 by 30 second sprints within the workout. If I exercised for 30 minutes at 60% of my Max heart rate of 160 that'd be 96 bpm which is nothing!
Lehmann Peters the point is it isn't "nothing" it's something. And that something is physiologically beneficial.
Yes, 4 days of the week, at 52 years old now, I train at nearly nothing, it took forever to have the patience for it, but then on interval day I fly and don't even measure heart rate...low low heart rate works, but it takes your body 5 months of it to adapt....you feel really guilty at first and it is nearly sending you to a psychologist at first, but abandon the ego and see how it goes, many many months and then boom, you're better.........
I would assume your max is likely not 160... I don’t care what age minus 220 is for you
30 minutes is a joke when it comes to running training. That's a speed session not a run .
He says 60-65%. Why everyone here leaves out the 65% figure I dunno ... it makes a huge difference.
youre blind and the type of dude, "need to feel sore to gain benefits" which is unmatured and dumb
Funny that the people who don't run are slim and stay slim, and the people who run all gain weight around the midsection.
***** Funny how I lost 25 lbs when I began running 14 years ago and have never gained a pound of it back, continuing to run all the while. Are you actually suggesting that running causes weight gain? Sounds like an ad hoc way of validating your own aversion to running. Wouldn't it be more honest just to say that running isn't your thing?
Don't feed the troll
Starman111065 Running is probably good for heart and lungs but not for fat loss. Runners usually eat healthily so perhaps the weight loss is attributed to their diet rather than their running?
Martyn Blackburn you're trippin'. Perhaps people who are casual 5km joggers might have trouble losing weight but the majority of runners who train for races 10 and above are slim all over. Try training properly for a marathon. Guarantee that you will get thin and fit regardless of what you eat.
Daniel Farrugia marathon's don't indicate fitness. The ability to sustain and run at speed indicated fitness. Fat people can do marathons but not a sub 20 minute 5km