Did u try strength work on the key running muscles to get faster? a whole year to improve one minute. Were u not trying? Im thinking slow runs and targeted strength work and plyometrics.
Something that effects me (and maybe others): doing a majority of your runs easy makes it more possible to hit your training benchmarks. If I ran all my runs hard and fast, I would only run two times a week. I’d be too exhausted to do more! By making most of the runs easy, I can stick to a 4-5 run week.
As a high school cross-country coach here in the States, I have to remind our runners of the run slow to run fast approach literally every time we meet. This is our focus right now until the American school year starts. We do augment these runs with strides just to let the legs know we're thinking about them. We will incorporate more challenging workouts in the fall but right now they are developing a nice aerobic base.
Another trouble running slow is that changes are sometimes hard to see or even appear to regress, especially during warmer months. There are little to no examples available of seasonal pace/HR/power output changes across multiple years to help new runners set good expectations. I suspect that since so many runners see easy pace stagnation or regression in summer they doubt their training and either give up or start training too hard.
It's frustrating at first, but in a week you get used to going slow. Just as you would avoid ego lifting in the gym and lift the weights you can comfortably do 8 reps or so, slow running is the same. You gotta go at a pace that your body can handle metabolically and not "ego run". Also, you can never go too slow, but you will always go too fast so throttle down.
I love slow running. 47 years old, working my way from 105 down to 80 kg after a long period of letting myself go. Currently 12 kg down since middle of July, thanks to daily runs of 6-13K and OMAD fasting. I usually warm up for 1-1.5 km at 7.00 min pace and gradually increase to 5.45, staying aerobic and comfortable throughout 95% of the run (upping the pace towards the end for a good muscle pump). Despite going slow I have seen tremendous improvement to my endurance and lower body muscle mass. No injuries other than a bit of muscle soreness and inner thigh chafing during the first week! ;)
Last year as a 55 year old runner i changed my training to maffs low heartrate training and It enabled me to focus on my form and avoided the injury risk as an older runner By the end of the year i had smashed all my PB's 5k,10k, half and full marathon I also started this year off by running my first short ultra Ran 56k at about 6:30 pace and had no recovery injuries The hardest part with the slow training was running so slowly at the start to keep my heartrate low Patience got me there in the end
Fully supportive of this approach. In two and a half years (Since Dec 2019 until now) of consistently running easy most of my workouts I've improved my easy pace from some 6:40 to 5:40 and my marathon PB by 73 minutes (Kapsehoop 2018 4h48m; Rome 2022 3h35m) and practically injury free.
Ran slow for the first time. Increased from 8-9 min per mile and went to 11-12 per mile, and for the first time ever I ran for 1 hour and 10 minutes, and hit and broke 6 miles for the first time. This was yesterday. I am prepping to be very very very very prepared for military training. Not just good at running, but able to do 3 miles in 21-24 minutes.
3 months ago, I was running at a 9'00" pace. Along the way, I really had to be patient and make sure my body adjusted despite my mind's excitement to go faster. Now I'm comfortably running at 6'30" and looking forward to that sub 30 5k and sub 1hr 10k. 🙏 Patience is definitely the key here.
@@austintheson4823 I'll be doing a half marathon this Feb 4th. From there I'll be aiming for my first 42k.😁 Hope you will do great too for your 2024 goals!😎 Crush those PBs!😎
I started running less than three years ago and I’ve been consistent with training and running in the correct zones. At times it felt like I wanted to run faster but in the last few months I can see huge improvements in pace. Back in August last year my pace in zone two was avg 5.40 per km and HR avg was 155 and my last long run a couple of days ago my 25 km long run my pace was 4.40 per km and avg HR was 140… the process does work and it’s now transferring into faster races
When you think of exercising, especially running, we think "go as hard as you can for as long as possible" but when we train or compete in that red zone, we're prone to injury. So instead of training in the red zones, I’m draining my "stamina bar" until my lower perceived effort IS in the red zone. So stay in the green zone until it turns red.
Just started running, thought I would run slow, hold back. I have ran 50kms 5x 10 in the last 2 weeks. I have seen enormous gains with lowering HR and speed. Running at 8 kms an hour.. I started with 173 HR average, with each run dropping average HR down to 153 now, while my pace is up to 9.5kms an hour. So happy with the progress. Effort feels moderate.
A better term to start using for the "slow training", might be "easy training". Mainly because when we describe a "hard" workout, we describe it as that, hard, and not "fast".
It’s interesting how people complain about running slow, either because they are not seeing instant gratification results or because running slow requires to think and slow down considerably. If runners were asked to run in Zone4 80% of the time, they would complain as well and not do it. Been running for over 20 years and was introduced to Zone2 slow running several months ago. I can run farther, recup faster, feel better when my run is over and look forward to the next day Zone2 session every morning when I wake up 😁
Running slow really does work. The past three months I have done a ton of zone one zone two training and I have noticed my overall heart rate average for the run has decreased overtime. Also when I kick it into the anaerobic threshold it seems like I am able to hold sub five minute pace for longer periods of time as well! Just recently did a personal best for my 1 mile 400 m on the street along with 1K time. The body will love you even more long-term if you are easier on it at least 75% of your running per week. Slow running does work. If you want to throw in a challenge with slow running opt for roads with elevation changes.
I'm breaking all my previous Parkrun PB's this year. Why? Because I'm running 30/40 seconds slower than my old training pace. It's not like I wasn't trying before, I was. But this training is working. Plus it has made me mentally stronger. Today for instance, I just ran 52 seconds quicker than my old course PB at Knowsley parkrun.
I’m forced to run slow here in Phoenix. The only time I can get a run in is mid day and right now it’s been above 110 degrees (43c). It’s great discipline though.
Keeping your heart rate low allows your heart to pump more blood per stroke. You are training your heart’s entire range of motion per se. A faster heart rate is a slightly smaller stroke, but going faster. It is important to train your heart in both conditions.
Definitely helped get back into running without injury. As Shona said, one of the hardest parts is having to concentrate all the time when running slow. If not, my pace starts to pick up
Such powerful truths explained in this video! 90% of my runs are slow and long. I rarely have any injuries and I am always well rested. I love the advice!!!! Keep it up Coach Perry.
I have seen the light! My hip has been really, really bad for 3,5 years now. But for 2 months now, it has gotten a bit better and I have been able to do a few really slow jogs on the treadmill and outdoors. Very low heart rate and then doing the same in the spinning class. Not above 125 HR there. Running pushes HR up a bit but it is still much, much lower than what I used to do. So despite the stupid hip, I can now suddenly run 10k without being too fatigued afterwards. If my hip gets better, a marathon will be done 11 months from now. Thanks for the video!
@@goldeneagle256 I did2,5 weeks ago. Still hurts. But has gotten better. I totally stopped training my quads and the pain got less severe. A few months of training and the miracle happened :-) Thank you
@@ulfeliasson5413 wow, that's really impressive, GJ. started training running like only 6 weeks ago, and now i can run 5k without any issues, and would like to be able to do a marathon at some point, and guess it gonna take atleast a year with hard training for me aswell:)
“People read these blogs and articles that say, ‘If you only have one hour to exercise, you better do your workout as hard as you can because it’s the same as if you were to exercise longer at a low intensity,’ ” San Millán told me at our last meeting. “No, it’s not. We can’t be so naive to think the best coaches and athletes in the world haven’t thought of that. They’ve tried it-and it doesn’t work. But most weekend warriors are still doing the exact opposite of what the world-class athletes are doing.”
Making the point that what we are aiming for is actually lower intensity and that slower speed is a kind of proxy for that is very good. I think though that we need to emphasize this even harder and just leave speed out of it altogether...We are trying to stay at a low intensity and we should be developing our ability to sense our level of intensity by perceived level of effort. Also, I think we need to avoid being overly persnickety about keeping intensity low at all times...I mean we should not feel like we are forcing our intensity to be low. Sometimes it may drift up a bit out of the low end, particularly on days when we are feeling a bit stronger, and into the "sweet spot" zone...OK, but just make sure we're not getting up too close to aerobic threshold any more than ~ 20% of the time.
This all makes sense. It's good stuff. Some slight pushback here: I run with a group of older runners, most of whom are significantly slower than I. But they're great guys. I enjoy their company. They motivate me to run even on lousy days. To run with them I suspect that I run at a rate even slower than my "slower to run faster" optimum pace. To me, often gaining the fellowship is worth giving up a little optimal training impact.
I have been doing 400 meter interval training for a few months now. 400 meters fast, 2 minute slow recovery. I do this for 40 minutes which equals about 10 sets. I didn't like this training in the beginning, but after the first couple weeks, I was able to smash my 5k PB. It seemed rather easy too. The intervals were tough, but the slow bits were essential. Great video.
I 100% struggle with this one... I keep watch on my time to make sure my pace is slower. It also causes a quick panic reaction too that I am making turtles look speedy 🐢 it's a fight for me either way 😅
I’ve always struggled to run slow, but now at 60 I’ve solved that issue by doing all my slow runs on a treadmill. It’s so easy to dial in the right pace, and as a result my legs feel much stronger and my biomechanics ( I think so at least) have improved at slower paces.
I'm 59 and also struggled to run slow. One year ago I decided to try the MAF method (which states that my HR should be 121) I finally could run at slow paces and improved my current 10k best by 2 minutes. Keeping track of the HR, not the pace, allowed to improve my time even running slow EVERY practice.
I have new garmin watch. It usually recommends me to run at pace 8:30 per kilometer. It's slighly faster than fast walk. I tried to, but it feels like running on place, heart rate goes up higher than when I walk and I can't sustain it anyways (I'm not used to running at all, it might be due to very poor movement efficiency). I feel that I can run faster with about the same effort and switch to walk after two minutes anyways. What exactly is running slow? Because that slow does not feel natural, unless I'm running uphill. But if the goal of running slow is to reach specific HR zone, I can do it by walk by selecting tempo and slope, I can choose route to work with 190m elevation gain and 90m drop.
I’ve seen big improvements with this method. You just have to commit to it fully, and not care a bit about what others think. It’s worth it months down the line when your running has improved and theirs hasn’t
I started to run only 5 k for weeks without good results. WhenI started from the start, avery supporting plane track in the beginning, I suddenly happened to find my easy relaxed but also progressively faster pace. Just listen to the pace the body wants you to run
I have been experimenting with 2 minute walk breaks per mile which makes my overall pace slower. I will have to try out consistent slower pace to see how that works...
Your heart doesn't pump any harder past around 60% max HR! Plus your mitochondria are still doing their job and increasing in number at 60% max HR. Time spent running not time spent running hard is what makes you a better runner, running slower means you can run more.
To quote my college track coach who was the 6th American to run a sub 4 min mile. " You are not going to get fast by jogging around all the time". Then, years later at a team reunion " I think looking back, we trained too hard"....
This was more painful when I first started doing it. But I found that, once you develop your easy running "gear", it's much more natural and enjoyable. When I run with one of my faster friends, I'll just go easy on the other weekly runs and then match their pace when we run together. I don't think this happens more than a handful of times per year, so it's probably not often enough to be detrimental to my training.
I was in the same boat. It takes months to train and run in your zone 2 you gotta be very patient. At first you won't get faster but your HR will drop few bpm at same pace only then your pace starts getting better gradually.
I just wish the terminology was clearer. My watch told me to do an easy run. Thats all the Garmin coach says. To me that sounds like run but not at maximum effort. I ran waaaay to hard and it wasn't until the next day I realized that it meant to run at a conversational pace. I've found running to your heart rate for easier runs to be a lot more sensible.
I think running slow is a bs. The reason for that is that when you run slow you can run further which is hard on joints and muscles. Running 5k till you get your time to low 20s and then increasing distance 10% a week or month is my approach and so far it’s been working well. I did try longer runs initially only to discover knee and ligament pain
Signed up for my first comrades this year. I was part of the webinar this past week and this concept of "running slow" or in the garmin lingo Z2 running is difficult for me. Now not going to argue with all the experts and the coach Lindsay, I went last night for my first forced slow 12km run that took about 12 minutes longer. OMG I almost died from boredom and the pain I felt from the extra/heavier feelings of shock on my legs was not comfortable at all. I guess that is probably the point, which is that I am not going to be doing 90km at my normal pace because of the sheer distance so I need to adapt my body to a totally different form of muscle pain and fatigue. Looks like I have 12 weeks to adapt my body to this type of shock absorption. Man what an experience to be part of. I just hope that I can cross the finish line.
I completed Comrades in 2017 and followed the Comrades online training program religiously (I trained without a heart rate monitor). I included a lot of hills on my long slow runs (it was an uphill year) and I only pushed the pace when it was a specific hill training day. I did no other speedwork at all, just kept all my other runs slow and easy. I kept thinking I wasn't getting in enough mileage/hard workouts but I trusted the program and it worked. On race day, I walked the hills as soon as I felt myself getting out of breath, and let myself relax and go on the downhills and made up time. My Garmin (it was an old one) died about half way through so I had no idea of heart rate or pace... and my final result? Within thirty seconds of my goal time... my body knew! Trust yourself and your training, don't be a slave to heart rate.
Im curious, is there differnce betweem Running slow to Run fast method with MAF method? (Running slow is based on pace, MAF is based on heart rate). Very interesting, i alwaysed viewed running easy a great time to focus on form and breathing. I run alone so never experinced running in a group. But im sure there great benfits. Many thanks for the great content 😊
Not sure, but I didn't like the MAF method at all as I was walking more than running and found it more restrictive. I run with friends who I know are slower, but still find my heart rate outside the optimum Zone 2 at times . However, it feels easy and I can talk easily and I enjoy it more. Some people love the MAF method but it's not for everyone. I prefer perceived effort... and the comradery.
Some recommended that to me, and not having any running goals in the summer I tried a low intensity run, based on a max heart rate of 142 bpm (180 minus age). Problem was: after 2 km my heart rate was too high and I had to start walking to get it down. But at some point, past the 4K mark, I realised I'd been walking more than running those 2K. Every time I started running again, my heart rate went up to 160 within 1 minute. At some point I have up on it and started to run my 'normal/usual easy pace' again, and my heart rate went up to 175 till 180 bpm, which is totally incorrect! So clearly my Garmin - heart rate measured at wrist - isn't doing a very proper job at measuring correct heart rates, and I already triedf a chest strap a few years ago, but that's too uncomfortable for me. Any ideas what else I can do? Because I get what you want to tell me, but somehow want to measure it, and not based on 'my feeling'.
not impatience on my behalf. For me, running is a mind game and an act of will. If i only run slow my mind/body finds it much harder if not impossible to push myself harder
I don't think it's particularly hard, it's just tedious. A great help would be to listen to some kind of podcast or audiobook while you're running at snail's pace.
But let’s see… if I’m trying to qualify for Boston per age group my qualifying time should be 3h:50m or less. Maybe training pace should be….? I’ve been advised training pace should be 1-1:30 minutes slower than race pace. Is this correct??
I was extremely exhausted after trying this first time on a long run m. Not so much sore but a different kind of exhaustion. I ran a minute slower than my normal slow run
My heart rate on my garmin watch gradually increases up to like 170bpm even when going slow, is that a problem? Like 10 min mile pace past 3 miles itll just hang out around that
Great advice - Thanks! I'm going to try and put this into practice as I'm recovering from an injury and just mixing running and walking. I do have a question for you. In order to maintain cadence when you run at a slower speed is it best to reduce the stride length or accept a lower cadence?
Until recently I thought an "easy run" was a slow jog, however, I recently set up my watch to measure my heart rate whilst running and the only way I can keep my bpm in Zone 2 (or Zone 3 for that matter) for the first 2k is by walking. I should add that, aged 71, I can stay in Zone 3 comfortably after the first 4k. Whatever, I've just commenced marathon training: is their any benefit in walking instead of running?
I have been doing this for a few months and I am finding that my easy pace is faster (based on heart rate) but I still need to run longer to get the mileage in - should I be using time rather than distance for my slower run metric? I am still doing strengthening and speed work sessions in between...
I have a question. So for a while i was running about 10 min mile pace for my easy runs. Then i started running on my toes and it dropped about probably 40 seconds off my time without me putting in really much extra effort. Now however when I run at about a 9:40 pace or something it feels too easy and i want to go faster. But i worry that I'll be going too fast even though if i do like an 8:50 it feels right. So my question is basically, say hypothetically running 6:40 is what's considered easy for you, but i would assume running something that fast on an easy run would put a lot of stress on the body even though that's your easy pace. So what im saying is, what if you have to go fast just to get your heart rate up?
Great question, Jack. The pacing/intensity pillar in this video will help you understand the purpose of the easy run: th-cam.com/video/qnRw0bgEZ3Q/w-d-xo.html
Running slow to run fast is a mismomer. Running slow is good to sustainably add volume without getting injured. But if you only run slow, you wont get fast.
Please tell us how to tell how to run fast again after running slow. Today I did lactate threshold run and my stride lengthe was 0.81, where it normally would be around 0,96 or above, at that pace.
Can this be done on the treadmill? I work long days so often times I can not get outside til the weekend. I run 50% outside and 50% inside. On the treadmill I am zone 2 easy but its hard outside in the heat.
I introduced slow running in most of my workouts 3 months ago. It has worked for me in the sense that at 145bpm, which is my slow, conversational pace, my pace/km has decreased from 5:45/km to 5:15/km. A 30s/km improvement is of course massive. However, this improvement is not reflected in my races. I am still hitting the same kind of times for 5km and 10km distances. Why is that do you think??
Personally i think this method works well to raise your base. So when you start doing "speedwork" at race paces, you are going to see a massive improvement you otherwise woulden't see
Are you doing some intervals closer to your goal race? Easy runs are great but you will plateau if you keep doing the same. You need some speedwork to really max those benefits. Maybe increase your weekly mileage idk. Hard to say much based on such small data.
Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39
This is the only way I'm going to finish Comrades....I've already used this twice trying to qualify because of cramping (newly acquired, maybe because of no running in the last 2 years)…I've worked out a pace (quite slow, but consistent)….Overall it saves me from wasting most of my energy by the halfway mark and then have to walk the last 10 to 15k... the slow pace does work out faster. It's counter-intuitive, but it works.
Heartrate is in my opinion the best indicator of Exertion. Getting Recreational Runners to Run in Z2 and stay under True max heartrate minus 40bpm is a great upper limit for Aerobic Runs. Recovery runs using Max H.r minus approx 55-65bpm work excellent. Cheers
Reduce stride length. You should keep your cadence consistent at 180 spm. If you are low cadence, it means your body is leaping very high and is taking more damage on impact
@@mjdutsar Thanks, MJ. I'm working on increasing my cadence. And yes, a shorter stride seems more energy-efficient. I also wonder if there is an optimum cadence/stride length combination that is dictated/influenced by personal physical factors such as leg length, age, weight, and natural ability/genetics.
cheers i've been running 'very slowly' training for my first marathon. I do feel the want/desire/need(almost).. in my body to run a little faster, as to actually do less damage and pain in my legs & body.. tips apart from heart rate monitor for gauging oneself ? I run analog rn.(without digital inputs/monitoring) cheers. thanks for the video :)
Late reply, but what I've noticed is that whatever distance you practice (for distance running) only has an effect on distances that are half of your practice. So if you're running 10k, it's only helping your 5k and shorter races. In order for your 10k to get better, you have to run that speed for 20k (or a half marathon). That's the problem with these "run slow" videos. It only works if you have an inordinate amount of time to spend doing non-stop boring runs. If you actually want to run fast, while still living your life, don't run slow. You have to learn to run fast in short bursts. Sprint up hills, make sure you can squat 1.25x body weight, do plyometrics, etc.
If I get the 21k under 2:15 plan is it set up for a majority of slow running? I'm 75 but think I can still get a 2: 15 half marathon, So my 2:15- 21 k plan should be a little different than that of a 30 year old's 2:15 21 k plan, right? I plan on running my 21k in November
Hey Pat, you are spot on. As a 75 year old your plan should be very different to that of a 30 year old. That’s exactly why we created our Faster Beyond 50 Training Frameworks (coachparry.com/faster-beyond-50) and our Running Through Menopause Training Frameworks (coachparry.com/running-through-menopause).
You really shouldn't progress quickly in strength workouts either. Repeating the same reps with the same weight still gets you feeling it enough to cause hypertrophy for weeks.
I find it so frustrating that I can't maintain a run in Zone 2. I can't seem to get out of the walk run phase. I run fully conversational but that seems to put into Zone 3.
Matthew, i am in the same boat. i am in my 40's so my optimal heart rate is in the 130's while running slowly. i CANNOT get my heart rate down!! it feels conversational, but my heart rate is in the 160's. 🤷♀️
@@janelhartman2847 I started going back to feel while trying to make a effort to do my easy runs easy. Hoping I get my base down into that range organically
Running slow to run faster🤔.. Very interesting and the most important thing I grabbed is trusting the process and being patient. How long must this process be?
Try to maintain it for the whole 42kms. I tried it on 2 marathons trying to qualify for comrades...I set a pace of 6 minutes per kilometer (feels soooo slow, but saves energy to go longer)….We waste most energy running fast, then slow, then walk, then run again etc... This slow but consistent method works... You just need to be patient
180 - age… run 80% of your miles under that number for your heart rate. The remaining 20% of miles should be tempo/speed work. Stick to it and you’ll be fine. Ego makes you run faster than you should be. Suck it up and slow it down So you’re faster days will show better results
Alex M i feel like that works really well the only problem.......when ever i seem to run my speed work only 1 week i tend to need 4-5 days recovery! and its frustrating, example i run my easy runs 10 min to 10 40 min paces and i can do that 4 times week no issues for 10-13 miles. But when i do my speed runs 8 min to 815 min paces for 8-10 miles i need ATLEAST 3-4 days off and that messes up my running frequency per week. I feel like the slower 10 min pace running has helped my fast pace ALOT but its like i can barely do those runs 1 week. Wonder if i should just stick to 930-1030 paces for awile now
Sadly, running slow to run fast does not work. If only it was that easy! It would only work, if you massively increased your milage. You absolutely must create physical stress in order to provide the stimulus for adaption! Running slower reduces the stimulus. I think the presenters of this channel lack real experience, the advice is poor. If you want to be a competitive runner, go to your local track/club and find a real running coach.
![ละลาย (LALALYE) - DAOU PITTAYA ต้าห์อู๋ พิทยา [OFFICIAL MV]](http://i.ytimg.com/vi/wo6r9TgausI/mqdefault.jpg)
Best advice I've ever received , I'm injuring free this year and a minute faster in my 5ks , I love this channel.
This is amazing feedback, Ron. Thanks for letting us know. Here's to many more years of injury-free running.
Did u try strength work on the key running muscles to get faster? a whole year to improve one minute. Were u not trying? Im thinking slow runs and targeted strength work and plyometrics.
@@nikitaw1982 it depends on a person's goals, also Ron could be running a 17 min 5k
I thought the same! A minute off your PB could be amazing.
The worst part is seeing "Unproductive" on the watch
So true
Had to turn that option off my Garmin!
For me it says warm up. 😁
"Below your average" in my app XD
At the end of your long run, run last 1-2k @ 5k pace and your lack of anaerobic effort will vanish.
Something that effects me (and maybe others): doing a majority of your runs easy makes it more possible to hit your training benchmarks. If I ran all my runs hard and fast, I would only run two times a week. I’d be too exhausted to do more! By making most of the runs easy, I can stick to a 4-5 run week.
As a high school cross-country coach here in the States, I have to remind our runners of the run slow to run fast approach literally every time we meet. This is our focus right now until the American school year starts. We do augment these runs with strides just to let the legs know we're thinking about them. We will incorporate more challenging workouts in the fall but right now they are developing a nice aerobic base.
Another trouble running slow is that changes are sometimes hard to see or even appear to regress, especially during warmer months. There are little to no examples available of seasonal pace/HR/power output changes across multiple years to help new runners set good expectations. I suspect that since so many runners see easy pace stagnation or regression in summer they doubt their training and either give up or start training too hard.
It's frustrating at first, but in a week you get used to going slow. Just as you would avoid ego lifting in the gym and lift the weights you can comfortably do 8 reps or so, slow running is the same. You gotta go at a pace that your body can handle metabolically and not "ego run". Also, you can never go too slow, but you will always go too fast so throttle down.
I love slow running.
47 years old, working my way from 105 down to 80 kg after a long period of letting myself go. Currently 12 kg down since middle of July, thanks to daily runs of 6-13K and OMAD fasting. I usually warm up for 1-1.5 km at 7.00 min pace and gradually increase to 5.45, staying aerobic and comfortable throughout 95% of the run (upping the pace towards the end for a good muscle pump). Despite going slow I have seen tremendous improvement to my endurance and lower body muscle mass. No injuries other than a bit of muscle soreness and inner thigh chafing during the first week! ;)
Well done and keep it up. Down 55 lbs (25kg) for 11 months. It works I promise. I will day, 85% of my weight loss success is diet, not training.
Last year as a 55 year old runner i changed my training to maffs low heartrate training and
It enabled me to focus on my form and avoided the injury risk as an older runner
By the end of the year i had smashed all my PB's
5k,10k, half and full marathon
I also started this year off by running my first short ultra
Ran 56k at about 6:30 pace and had no recovery injuries
The hardest part with the slow training was running so slowly at the start to keep my heartrate low
Patience got me there in the end
Fully supportive of this approach. In two and a half years (Since Dec 2019 until now) of consistently running easy most of my workouts I've improved my easy pace from some 6:40 to 5:40 and my marathon PB by 73 minutes (Kapsehoop 2018 4h48m; Rome 2022 3h35m) and practically injury free.
That's impressive
wow
Ran slow for the first time. Increased from 8-9 min per mile and went to 11-12 per mile, and for the first time ever I ran for 1 hour and 10 minutes, and hit and broke 6 miles for the first time. This was yesterday. I am prepping to be very very very very prepared for military training. Not just good at running, but able to do 3 miles in 21-24 minutes.
3 months ago, I was running at a 9'00" pace. Along the way, I really had to be patient and make sure my body adjusted despite my mind's excitement to go faster. Now I'm comfortably running at 6'30" and looking forward to that sub 30 5k and sub 1hr 10k. 🙏 Patience is definitely the key here.
i have the same goal for 2024. Keep it up!
@@austintheson4823 I'll be doing a half marathon this Feb 4th. From there I'll be aiming for my first 42k.😁 Hope you will do great too for your 2024 goals!😎 Crush those PBs!😎
Hows it going
@@aaaaaaaaaaaaaaaa7498 so far so good.😀 5k pb is at 28:59 and 10k pb is 1:00:36 despite being a slow runner. Zone 2 training doing its magic!
I started running less than three years ago and I’ve been consistent with training and running in the correct zones. At times it felt like I wanted to run faster but in the last few months I can see huge improvements in pace. Back in August last year my pace in zone two was avg 5.40 per km and HR avg was 155 and my last long run a couple of days ago my 25 km long run my pace was 4.40 per km and avg HR was 140… the process does work and it’s now transferring into faster races
Would a 155 Avg HR mean you were actually in zone 3?
No 142 to 155 is zone 2…..155 to 162 is zone 3
I run 2 hours at aerobic up to 155
@@thejohnhend it depends on age , younger = higher zone 2 limit, older = lower zone 2 limit
When you think of exercising, especially running, we think "go as hard as you can for as long as possible" but when we train or compete in that red zone, we're prone to injury. So instead of training in the red zones, I’m draining my "stamina bar" until my lower perceived effort IS in the red zone. So stay in the green zone until it turns red.
Just started running, thought I would run slow, hold back. I have ran 50kms 5x 10 in the last 2 weeks. I have seen enormous gains with lowering HR and speed. Running at 8 kms an hour.. I started with 173 HR average, with each run dropping average HR down to 153 now, while my pace is up to 9.5kms an hour. So happy with the progress. Effort feels moderate.
A better term to start using for the "slow training", might be "easy training".
Mainly because when we describe a "hard" workout, we describe it as that, hard, and not "fast".
It’s interesting how people complain about running slow, either because they are not seeing instant gratification results or because running slow requires to think and slow down considerably. If runners were asked to run in Zone4 80% of the time, they would complain as well and not do it.
Been running for over 20 years and was introduced to Zone2 slow running several months ago. I can run farther, recup faster, feel better when my run is over and look forward to the next day Zone2 session every morning when I wake up 😁
Running slow really does work. The past three months I have done a ton of zone one zone two training and I have noticed my overall heart rate average for the run has decreased overtime. Also when I kick it into the anaerobic threshold it seems like I am able to hold sub five minute pace for longer periods of time as well! Just recently did a personal best for my 1 mile 400 m on the street along with 1K time. The body will love you even more long-term if you are easier on it at least 75% of your running per week. Slow running does work. If you want to throw in a challenge with slow running opt for roads with elevation changes.
I'm breaking all my previous Parkrun PB's this year. Why? Because I'm running 30/40 seconds slower than my old training pace. It's not like I wasn't trying before, I was. But this training is working. Plus it has made me mentally stronger.
Today for instance, I just ran 52 seconds quicker than my old course PB at Knowsley parkrun.
I’m forced to run slow here in Phoenix. The only time I can get a run in is mid day and right now it’s been above 110 degrees (43c). It’s great discipline though.
Add swamp like humidity in and you're here (Washington, DC area)!! I feel you!
Holy crap thats unfortunate
Keeping your heart rate low allows your heart to pump more blood per stroke. You are training your heart’s entire range of motion per se. A faster heart rate is a slightly smaller stroke, but going faster. It is important to train your heart in both conditions.
Definitely helped get back into running without injury. As Shona said, one of the hardest parts is having to concentrate all the time when running slow. If not, my pace starts to pick up
Such powerful truths explained in this video! 90% of my runs are slow and long. I rarely have any injuries and I am always well rested. I love the advice!!!! Keep it up Coach Perry.
I have seen the light! My hip has been really, really bad for 3,5 years now. But for 2 months now, it has gotten a bit better and I have been able to do a few really slow jogs on the treadmill and outdoors. Very low heart rate and then doing the same in the spinning class. Not above 125 HR there. Running pushes HR up a bit but it is still much, much lower than what I used to do. So despite the stupid hip, I can now suddenly run 10k without being too fatigued afterwards. If my hip gets better, a marathon will be done 11 months from now. Thanks for the video!
managed to do your marathon? :)
@@goldeneagle256 I did2,5 weeks ago. Still hurts. But has gotten better. I totally stopped training my quads and the pain got less severe. A few months of training and the miracle happened :-) Thank you
@@ulfeliasson5413 wow, that's really impressive, GJ. started training running like only 6 weeks ago, and now i can run 5k without any issues, and would like to be able to do a marathon at some point, and guess it gonna take atleast a year with hard training for me aswell:)
@@goldeneagle256 Good luck. Don't give up !
“People read these blogs and articles that say, ‘If you only have one hour to exercise, you better do your workout as hard as you can because it’s the same as if you were to exercise longer at a low intensity,’ ” San Millán told me at our last meeting. “No, it’s not. We can’t be so naive to think the best coaches and athletes in the world haven’t thought of that. They’ve tried it-and it doesn’t work. But most weekend warriors are still doing the exact opposite of what the world-class athletes are doing.”
Making the point that what we are aiming for is actually lower intensity and that slower speed is a kind of proxy for that is very good. I think though that we need to emphasize this even harder and just leave speed out of it altogether...We are trying to stay at a low intensity and we should be developing our ability to sense our level of intensity by perceived level of effort. Also, I think we need to avoid being overly persnickety about keeping intensity low at all times...I mean we should not feel like we are forcing our intensity to be low. Sometimes it may drift up a bit out of the low end, particularly on days when we are feeling a bit stronger, and into the "sweet spot" zone...OK, but just make sure we're not getting up too close to aerobic threshold any more than ~ 20% of the time.
This all makes sense. It's good stuff. Some slight pushback here: I run with a group of older runners, most of whom are significantly slower than I. But they're great guys. I enjoy their company. They motivate me to run even on lousy days. To run with them I suspect that I run at a rate even slower than my "slower to run faster" optimum pace. To me, often gaining the fellowship is worth giving up a little optimal training impact.
I have been doing 400 meter interval training for a few months now. 400 meters fast, 2 minute slow recovery. I do this for 40 minutes which equals about 10 sets. I didn't like this training in the beginning, but after the first couple weeks, I was able to smash my 5k PB. It seemed rather easy too. The intervals were tough, but the slow bits were essential. Great video.
I 100% struggle with this one... I keep watch on my time to make sure my pace is slower. It also causes a quick panic reaction too that I am making turtles look speedy 🐢 it's a fight for me either way 😅
I’ve always struggled to run slow, but now at 60 I’ve solved that issue by doing all my slow runs on a treadmill. It’s so easy to dial in the right pace, and as a result my legs feel much stronger and my biomechanics ( I think so at least) have improved at slower paces.
I'm 59 and also struggled to run slow. One year ago I decided to try the MAF method (which states that my HR should be 121) I finally could run at slow paces and improved my current 10k best by 2 minutes. Keeping track of the HR, not the pace, allowed to improve my time even running slow EVERY practice.
This is a great approach for newbies. You can get better by going easy. Getting started is a mental game.
Tbf Kipchoge and the Kenyan runners still do lots of slow training, so I think it’s a good strategy for runners of all levels!
I have new garmin watch. It usually recommends me to run at pace 8:30 per kilometer. It's slighly faster than fast walk. I tried to, but it feels like running on place, heart rate goes up higher than when I walk and I can't sustain it anyways (I'm not used to running at all, it might be due to very poor movement efficiency). I feel that I can run faster with about the same effort and switch to walk after two minutes anyways. What exactly is running slow? Because that slow does not feel natural, unless I'm running uphill.
But if the goal of running slow is to reach specific HR zone, I can do it by walk by selecting tempo and slope, I can choose route to work with 190m elevation gain and 90m drop.
I’ve seen big improvements with this method. You just have to commit to it fully, and not care a bit about what others think. It’s worth it months down the line when your running has improved and theirs hasn’t
Great point about slower pace requiring more concentration than normal. I find it quite hard for that reason and I keep drifting above zone 2 hr.
I agree. I usually have a slower relaxed run when I’m feeling tired. As long as I’m out there rather than lounging on the couch
needed to hear this today
I started to run only 5 k for weeks without good results. WhenI started from the start, avery supporting plane track in the beginning, I suddenly happened to find my easy relaxed but also progressively faster pace. Just listen to the pace the body wants you to run
I have been experimenting with 2 minute walk breaks per mile which makes my overall pace slower. I will have to try out consistent slower pace to see how that works...
Hey Devlin!! What an awesome change you've done these last months 😧😲
Good advice I started doing slow 10k runs I feel I have less injury and my training runs are feeling better it’s hard to run slowly run
Your heart doesn't pump any harder past around 60% max HR! Plus your mitochondria are still doing their job and increasing in number at 60% max HR. Time spent running not time spent running hard is what makes you a better runner, running slower means you can run more.
@Richard Middleton Too much slow running means junk miles!
To quote my college track coach who was the 6th American to run a sub 4 min mile. " You are not going to get fast by jogging around all the time". Then, years later at a team reunion " I think looking back, we trained too hard"....
This was more painful when I first started doing it. But I found that, once you develop your easy running "gear", it's much more natural and enjoyable. When I run with one of my faster friends, I'll just go easy on the other weekly runs and then match their pace when we run together. I don't think this happens more than a handful of times per year, so it's probably not often enough to be detrimental to my training.
No matter how slow, I always end up in Zone 3 or 4... but if I brisk walk, end up in zone 1.. so how? I can't run "easy"
walk faster
I was in the same boat. It takes months to train and run in your zone 2 you gotta be very patient. At first you won't get faster but your HR will drop few bpm at same pace only then your pace starts getting better gradually.
I just wish the terminology was clearer. My watch told me to do an easy run. Thats all the Garmin coach says. To me that sounds like run but not at maximum effort. I ran waaaay to hard and it wasn't until the next day I realized that it meant to run at a conversational pace.
I've found running to your heart rate for easier runs to be a lot more sensible.
I think running slow is a bs. The reason for that is that when you run slow you can run further which is hard on joints and muscles. Running 5k till you get your time to low 20s and then increasing distance 10% a week or month is my approach and so far it’s been working well. I did try longer runs initially only to discover knee and ligament pain
Signed up for my first comrades this year. I was part of the webinar this past week and this concept of "running slow" or in the garmin lingo Z2 running is difficult for me. Now not going to argue with all the experts and the coach Lindsay, I went last night for my first forced slow 12km run that took about 12 minutes longer. OMG I almost died from boredom and the pain I felt from the extra/heavier feelings of shock on my legs was not comfortable at all. I guess that is probably the point, which is that I am not going to be doing 90km at my normal pace because of the sheer distance so I need to adapt my body to a totally different form of muscle pain and fatigue. Looks like I have 12 weeks to adapt my body to this type of shock absorption. Man what an experience to be part of. I just hope that I can cross the finish line.
I completed Comrades in 2017 and followed the Comrades online training program religiously (I trained without a heart rate monitor). I included a lot of hills on my long slow runs (it was an uphill year) and I only pushed the pace when it was a specific hill training day. I did no other speedwork at all, just kept all my other runs slow and easy. I kept thinking I wasn't getting in enough mileage/hard workouts but I trusted the program and it worked. On race day, I walked the hills as soon as I felt myself getting out of breath, and let myself relax and go on the downhills and made up time. My Garmin (it was an old one) died about half way through so I had no idea of heart rate or pace... and my final result? Within thirty seconds of my goal time... my body knew! Trust yourself and your training, don't be a slave to heart rate.
Im curious, is there differnce betweem Running slow to Run fast method with MAF method? (Running slow is based on pace, MAF is based on heart rate). Very interesting, i alwaysed viewed running easy a great time to focus on form and breathing. I run alone so never experinced running in a group. But im sure there great benfits. Many thanks for the great content 😊
Not sure, but I didn't like the MAF method at all as I was walking more than running and found it more restrictive. I run with friends who I know are slower, but still find my heart rate outside the optimum Zone 2 at times . However, it feels easy and I can talk easily and I enjoy it more. Some people love the MAF method but it's not for everyone. I prefer perceived effort... and the comradery.
Well presented
I like the concept, but am wondering if running slower means reducing stride length, cadence, or both?
Some recommended that to me, and not having any running goals in the summer I tried a low intensity run, based on a max heart rate of 142 bpm (180 minus age).
Problem was: after 2 km my heart rate was too high and I had to start walking to get it down. But at some point, past the 4K mark, I realised I'd been walking more than running those 2K.
Every time I started running again, my heart rate went up to 160 within 1 minute.
At some point I have up on it and started to run my 'normal/usual easy pace' again, and my heart rate went up to 175 till 180 bpm, which is totally incorrect!
So clearly my Garmin - heart rate measured at wrist - isn't doing a very proper job at measuring correct heart rates, and I already triedf a chest strap a few years ago, but that's too uncomfortable for me.
Any ideas what else I can do? Because I get what you want to tell me, but somehow want to measure it, and not based on 'my feeling'.
not impatience on my behalf. For me, running is a mind game and an act of will. If i only run slow my mind/body finds it much harder if not impossible to push myself harder
I don't think it's particularly hard, it's just tedious. A great help would be to listen to some kind of podcast or audiobook while you're running at snail's pace.
But let’s see… if I’m trying to qualify for Boston per age group my qualifying time should be 3h:50m or less. Maybe training pace should be….? I’ve been advised training pace should be 1-1:30 minutes slower than race pace. Is this correct??
I was extremely exhausted after trying this first time on a long run m. Not so much sore but a different kind of exhaustion. I ran a minute slower than my normal slow run
Great advice and explanations
My heart rate on my garmin watch gradually increases up to like 170bpm even when going slow, is that a problem? Like 10 min mile pace past 3 miles itll just hang out around that
Great advice - Thanks! I'm going to try and put this into practice as I'm recovering from an injury and just mixing running and walking. I do have a question for you. In order to maintain cadence when you run at a slower speed is it best to reduce the stride length or accept a lower cadence?
Until recently I thought an "easy run" was a slow jog, however, I recently set up my watch to measure my heart rate whilst running and the only way I can keep my bpm in Zone 2 (or Zone 3 for that matter) for the first 2k is by walking. I should add that, aged 71, I can stay in Zone 3 comfortably after the first 4k.
Whatever, I've just commenced marathon training: is their any benefit in walking instead of running?
I have been doing this for a few months and I am finding that my easy pace is faster (based on heart rate) but I still need to run longer to get the mileage in - should I be using time rather than distance for my slower run metric? I am still doing strengthening and speed work sessions in between...
I have a question. So for a while i was running about 10 min mile pace for my easy runs. Then i started running on my toes and it dropped about probably 40 seconds off my time without me putting in really much extra effort. Now however when I run at about a 9:40 pace or something it feels too easy and i want to go faster. But i worry that I'll be going too fast even though if i do like an 8:50 it feels right. So my question is basically, say hypothetically running 6:40 is what's considered easy for you, but i would assume running something that fast on an easy run would put a lot of stress on the body even though that's your easy pace. So what im saying is, what if you have to go fast just to get your heart rate up?
Great question, Jack. The pacing/intensity pillar in this video will help you understand the purpose of the easy run:
th-cam.com/video/qnRw0bgEZ3Q/w-d-xo.html
Thanks guys.
Great stuff! 👍 🇿🇦 🇬🇧
Top content 💪 always on point
Running slow to run fast is a mismomer. Running slow is good to sustainably add volume without getting injured. But if you only run slow, you wont get fast.
Please tell us how to tell how to run fast again after running slow. Today I did lactate threshold run and my stride lengthe was 0.81, where it normally would be around 0,96 or above, at that pace.
Trying to keep in cadence at around 180
Personally I can't run too slow. Prefer steady because my form is better.
My age 70yr old is it best for me to walk or start to try running I have tried running in the past
I never set out to run at one speed or another, my body picks a speed between 6 and 8 mph and off i go every day for 50 miles every week 😁😁
Can this be done on the treadmill? I work long days so often times I can not get outside til the weekend. I run 50% outside and 50% inside. On the treadmill I am zone 2 easy but its hard outside in the heat.
I introduced slow running in most of my workouts 3 months ago. It has worked for me in the sense that at 145bpm, which is my slow, conversational pace, my pace/km has decreased from 5:45/km to 5:15/km. A 30s/km improvement is of course massive. However, this improvement is not reflected in my races. I am still hitting the same kind of times for 5km and 10km distances. Why is that do you think??
Personally i think this method works well to raise your base. So when you start doing "speedwork" at race paces, you are going to see a massive improvement you otherwise woulden't see
Are you doing some intervals closer to your goal race? Easy runs are great but you will plateau if you keep doing the same. You need some speedwork to really max those benefits. Maybe increase your weekly mileage idk. Hard to say much based on such small data.
Introduce interval training
Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39
if you train slow, how can you run fast at the race?
No one can ever seem to answer this question 😂
Thanks for the encouragement to run slower. Question: is there a pace that is so slow that it become unproductive to run? 14 min/mile, 15, 20? Thanks
I would say keep your heart rate down 130s
Do you recommend running just below the first lactate turn point?
But what is slow???
just below MOF limit. meaning at heart rate average of 135-140 BPM, but it's different for everyone
can somebody help me out here. what is running fussta or fossta? should I fuel with Foster's?
This is the only way I'm going to finish Comrades....I've already used this twice trying to qualify because of cramping (newly acquired, maybe because of no running in the last 2 years)…I've worked out a pace (quite slow, but consistent)….Overall it saves me from wasting most of my energy by the halfway mark and then have to walk the last 10 to 15k... the slow pace does work out faster. It's counter-intuitive, but it works.
Nice one boet
Run while bouncing a tennis ball… it’s entertaining and will help you SLOW IT DOWN!!!
Massive Heat Rate Drop..... Bonus!!!!!!!!
I can’t run slowly with good form. I just can’t. I have to do low heart rate in the bicycle.
I don,t seem to get the same release of endorphins when i run slow compared to moderate intensity.
You noted that heart rate is the best way to control intensity. Would that be for everyone
Great question. I'm on blood pressure meds, and wonder the same thing.
Heartrate is in my opinion the best indicator of Exertion. Getting Recreational Runners to Run in Z2 and stay under True max heartrate minus 40bpm is a great upper limit for Aerobic Runs. Recovery runs using Max H.r minus approx 55-65bpm work excellent. Cheers
I think I need to start running by time for my slower runs and not by mileage.
Question: Should we slow down by reducing our cadence, our stride length, or a combination of both?
Reduce stride length. You should keep your cadence consistent at 180 spm. If you are low cadence, it means your body is leaping very high and is taking more damage on impact
@@mjdutsar Thanks, MJ. I'm working on increasing my cadence. And yes, a shorter stride seems more energy-efficient. I also wonder if there is an optimum cadence/stride length combination that is dictated/influenced by personal physical factors such as leg length, age, weight, and natural ability/genetics.
cheers
i've been running 'very slowly' training for my first marathon. I do feel the want/desire/need(almost).. in my body to run a little faster, as to actually do less damage and pain in my legs & body..
tips apart from heart rate monitor for gauging oneself ? I run analog rn.(without digital inputs/monitoring)
cheers. thanks for the video :)
Rather then saying "run slow", we should call it "run easy".
I do not understand that if I run 10k at - let us say - 7k/h, I will be able to run on race day at 9k/h. Do I miss something here?
Late reply, but what I've noticed is that whatever distance you practice (for distance running) only has an effect on distances that are half of your practice. So if you're running 10k, it's only helping your 5k and shorter races. In order for your 10k to get better, you have to run that speed for 20k (or a half marathon).
That's the problem with these "run slow" videos. It only works if you have an inordinate amount of time to spend doing non-stop boring runs. If you actually want to run fast, while still living your life, don't run slow. You have to learn to run fast in short bursts. Sprint up hills, make sure you can squat 1.25x body weight, do plyometrics, etc.
If I get the 21k under 2:15 plan is it set up for a majority of slow running? I'm 75 but think I can still get a 2: 15 half marathon, So my 2:15- 21 k plan should be a little different than that of a 30 year old's 2:15 21 k plan, right? I plan on running my 21k in November
Hey Pat, you are spot on. As a 75 year old your plan should be very different to that of a 30 year old. That’s exactly why we created our Faster Beyond 50 Training Frameworks (coachparry.com/faster-beyond-50) and our Running Through Menopause Training Frameworks (coachparry.com/running-through-menopause).
Looks cold. Are you guys in Australia? Anyways, great video as always!
It was 🤣 we’re in South Africa 🇿🇦
I run slow. Period
3:38 You have to run slower to run fuster.
You really shouldn't progress quickly in strength workouts either. Repeating the same reps with the same weight still gets you feeling it enough to cause hypertrophy for weeks.
I find it so frustrating that I can't maintain a run in Zone 2. I can't seem to get out of the walk run phase. I run fully conversational but that seems to put into Zone 3.
Matthew, i am in the same boat. i am in my 40's so my optimal heart rate is in the 130's while running slowly. i CANNOT get my heart rate down!! it feels conversational, but my heart rate is in the 160's. 🤷♀️
@@janelhartman2847 I started going back to feel while trying to make a effort to do my easy runs easy. Hoping I get my base down into that range organically
Nobody ever seems to have an answer to this.
Running slow to run faster🤔.. Very interesting and the most important thing I grabbed is trusting the process and being patient. How long must this process be?
Try to maintain it for the whole 42kms. I tried it on 2 marathons trying to qualify for comrades...I set a pace of 6 minutes per kilometer (feels soooo slow, but saves energy to go longer)….We waste most energy running fast, then slow, then walk, then run again etc...
This slow but consistent method works... You just need to be patient
Run slow to run fast longer. run fast to run slow ... faster ... to run faster ... longer ... right? 👍
Very informative. But I’m so extremely confused by everyone’s accents lol
I must be an outlier, I have no problem running slow lol.
180 - age… run 80% of your miles under that number for your heart rate. The remaining 20% of miles should be tempo/speed work. Stick to it and you’ll be fine. Ego makes you run faster than you should be. Suck it up and slow it down So you’re faster days will show better results
Alex M i feel like that works really well the only problem.......when ever i seem to run my speed work only 1 week i tend to need 4-5 days recovery! and its frustrating, example i run my easy runs 10 min to 10 40 min paces and i can do that 4 times week no issues for 10-13 miles. But when i do my speed runs 8 min to 815 min paces for 8-10 miles i need ATLEAST 3-4 days off and that messes up my running frequency per week. I feel like the slower 10 min pace running has helped my fast pace ALOT but its like i can barely do those runs 1 week. Wonder if i should just stick to 930-1030 paces for awile now
Running slow is all I (can) do 😂
Sadly, running slow to run fast does not work. If only it was that easy! It would only work, if you massively increased your milage.
You absolutely must create physical stress in order to provide the stimulus for adaption! Running slower reduces the stimulus.
I think the presenters of this channel lack real experience, the advice is poor. If you want to be a competitive runner, go to your local track/club and find a real running coach.