Does Running SLOW To Run FASTER Actually Work? - 5 Easy Tips
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
- In this video I go through the benefits I have seen from running slower in training to get faster results on race day.
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Show your ego on race day not in training, great quote
Great video and absolutely, leave the ego indoors when you go out running.
What would you estimate your standalone half marathon to be if the slower running has helped improve your run off the bike?
haha thanks!
Ego has its place in training. Once a week or once a fortnight bring that ego out into a group setting and push hard.
@@dbo4506 I think it's all about understanding the environment you're in and the people that are around you. For the most part I'd say ego has no place in training. But, yeah sometimes going head to head with your mates is fun, but does it defeat the point of the session?
Exactly, i was runnung slow for 2 months did PR on 5k after, great feeling!
Loving the content Harry. Here in Finland where we have 30cm of snow, so you cannot go out and run supper fast time. Winter here is a time for mixing the training up: trail running, skiing, strength training etc. Based on the past decade or so I always come out stronger in the spring with a slower paced winter and not stale at all.
Glad you are enjoying the videos mate. I think that bit of cross training too can be really useful for building fitness- It's actually a video I'll be posting on Friday 👍
This was incredibly encouraging. I have seen a lot of “easy run” videos. This one connected the most for some reason. Thanks man!
Thanks so much for the comment! Really glad you enjoyed it
Hi Harry, great video and tips. Got my first official half marathon in March and looking at branching out to duathlons too. Love the straightforwardness of the vid! Subscribed.
Exactly, the talk i need it to start my half-m training. Thanks, mate!
Awesome! Happy New Year!!
Hey Harry! I can (sort of) attest to this too. At the start of 2021 I used maffetone to set my zones. I planned a marathon, 70.3 and then IM Wales as my A race. Of course, it was all about endurance rather than speed. So I stuck as much as possible to something like 80/20 with a bit of up-front polarised training. It was at times tedious and I confess I sometimes found the pace so slow that I felt I was plodding/jogging. However, I managed 1 40% increase in my usual peak weekly volume of training, and I managed that for several months...without injury. Fast forward to my base season for 2022. Really interesting. I used the 30min LTHR test which was offset from maff by a whole zone give or take - my maff Z2 is my LTHR Z1! What this has done is allowed me to 'open up' a little on the easy stuff without cooking myself every time. My long run (90min+) pace is at least 2min/mile faster than ever before - and I am no more fatigued than before - arguably less so! It really feels like 2021's long and slow is paying off now and I'm very optimistic that there may be some PBs coming this year. My advice to anyone reading - ignore anyone who says that Z2 trg or 80/20 will pay off in the short-term. It takes months of consistent low intensity to make real gains...but when they come, those gains will be significant!
Thank you -just what i needed to hear, haven't been for a run since summer, and just started with short easy runs end of December, i quite like it, but i felt a bit guilty for keeping it easy this week. But thanks for saying its alright, i'll try to listen to my body and let it define when i'm ready for a longer and faster run.
Great Video Harry! Spot on! 👍
Cheers Jez
great video Harry
this will useful for all
Super content as always!
Thanks so much
Really liking this new avenue of content your doing. 👍
Thanks mate really appreciate the feedback!
Spot on Harry top tips!
Thanks mate
Always great content
Thanks so much
Love the intro! Great video again
Thanks mate
We definitely needed yet another video on the topic, thanks! -_-
I hope you comment this on all the other videos too 😂
@@Harry-Palmer mmmh... now that's an idea!
It's snowing here in Quebec now so I'm back on the treadmill and I just realized that I can get the miles in at a much lower heartrate. I'll mix in a bit of trail running and some cross country skiing as well! Great video!
Great idea mate! Means you can control a lot of factors. Enjoy 👍🏻
Super cool!
Sound advise. I think the bonus tip #6 was actually the most beneficial for me - thank you
Really glad you enjoyed it! Happy New Year!!
Good luck for your adventures in the new year.
Thanks pal! Happy New Year!
Hey Harry, great video mate. Tip No 4....I moved this year to a city where there are ZERO hills for 350kms. I mean zero hills, not even a bump in the landscape, so running flat is easy for me, BUT when it comes to Hill Sessions nye on impossible unless I run the stairwell at home. Keep up the great content.
Thanks for the comment Mark! sounds like you live in an ideal area- Hills suck haha 😂
4:30 Conversation (Conversational Pace)
- One of the best investments I ever made was buying a commercial treadmill. So many different sessions I can so, in any weather condition. My key session, an easy-run, is now always done on the treadmill. Why? I found when I was doing an easy-run out on my usual circuit I would either go out too fast or I'd speed up throughout the run. This negates the benefit of the easy-run. Doing an easy-run on the treadmill takes my mind off thinking if I'm going too fast/running too fast - it's now just 'set and forget'. It might seem a bit boring, but I just put on some tunes and it actually gives me a chance to think about my next big run or my next race, or just life in general. A good way to chill out while also getting in a 'consistent' easy-run.
I got your point here. I ran my easy day based on feel on last training cycle. Just set alarm for heart rate and that's it. My data screen sets to show only time of the day and timer. just cut off my concern about lap times and enjoy easy days :)
Yep really good idea, I actually did something similar a few years ago. I find the treadmill is a great tool but also found myself needing to so some running outside just to stay in touch with how that felt and keep me strong on different terrain. But, with your point being about controlling the speed it's a great idea!
@@Harry-Palmer Yes, good point. You need the muscle adaptation from running outside on different terrain. Actually, it's interesting you say this because I recently ran a half-marathon (HM). Apart from two 10km runs I did in the earlier stages in training, I did all the rest of my training on a treadmill. Why? Because for months it just kept raining and raining and various stages of my usual circuit turned into a water course. I can handle puddles, but when you have to literally alter your run then that becomes inconvenient. So anyway, I wasn't going to try for a PB so it was a bit of an experiment to see how quick I could run a HM with training only on a treadmill. I have to say though, it was hard to gauge where my fitness level was at because I wasn't running my usual circuit. But anyway, I ended up running the HM in 1 hr 34 mins, so I was fairly happy with that.
Anyway, a few months has passed and I'm now training for my next HM and thankfully, I'm back out running on my regular circuit. Things are looking good already as I'm running sub-30mins for 7km on a hard circuit and I still have 3 months to go to smash a new PB for the HM.
@@thepsychologist8159 Awesome work mate! Absolutely get the training on the treadmill in weather like that and also if you like in the country without any street lights it can be very difficult. Best of luck with all the training and keep my in the loop with your progress!
Channel going from strength to strength, well done Harry
Thanks so much for the comment and support!
Great video to follow up to the zone2 stuff - I have found my running getting faster after doing Z2 zwift cycling, and not actually doing much running! without trying to be a stalker lol, I'm local to the loop you were doing in the video, I could not have had a low heart rate even walking up that first hill last year, will have to try it again!!
haha not stalkery at all, love it up there! I do have to admit, I walked up a fair chunk of that hill😂😂
100% agree with running slower to go faster. Without doing anything really different other than making my easy runs actually easy, I took my 5K PB from 20:04 to 19:19, and that's without any 5K specific work.
Without upping the mileage?
@@bendigeidfranemmanueljones5694 Yes. It was around the same, if not a bit lower.
@@ChrisColwillYT And you weren't a beginner, and you're not 18? And you don't do fast elsewhere? In other sports I mean? And you were at 20 mins for a while? Astonishing. What was your easy pace/milage before and after?
Awesome work Chris
Ego part is spot on. My problem with ego is not with Strava though, it's a constant fight with myself, why run slower when I can run faster. I hope one day I'll get over it!
Yeah I can completely empathise with that, very difficult habit to get out of for sure.
I was in the same situation, never being able to run at a slow pace. One year ago I decided to give it a shot, after being somewhat stale in my races. I used to have my practice runs at a 4'30 - 4'40 /km. To have practices at a low Z2 pace I had to drop to 5'30 - 5'40/km, which was a little hard to keep in the initial weeks. After 2 months doing ONLY these slow runs I entered in my first race, cutting about 2 minutes in the 10km time (to about 43 minutes, and I'm 59 years old).
So, try doing it and forgetting about the clock. I only could keep the slow pace when I started to control heart frequency (125 max in my case).
Great video. Tip 5 is the one. Still gets me every bloody time. I now hide easy runs from followers on Strava so I can allow myself to run easy as pathetic as that sounds!
That’s pretty ridiculous, strava ego is real ! Honestly forget what people think about how fast your runs are.
Sounds silly but if that helps you run easy then fair play for doing it- Keep up the good work
@@FatUglySadMan I think this is the problem with most social media now, It's easier said than done but really who cares what other people think, as long as youre doing what's right for you then it's all good 👍
Hi there. Good video, i liked the last tip. Greetings from Brazil.
Thanks so much for the comment! Happy New Year!
@@Harry-Palmer Thanks, Happy New Year for you too.
Thank you for the great info. Do you recommend running on a treadmill or running outdoors?
Keep selling is that seggzy zone two training. God knows I need to do more of it but it’s fitting it in around life and trying to expand my 70.3 fitness is tough with 4 kids
Yeah you are right, it's very time consuming and when you have family and job commitments etc etc it can be a bit of a juggling act. Happy New Year!!
@@Harry-Palmer happy new year to you as well and I hope 2023 brings you Podium’s
my base training follows Maffetone guidelines. Do you know ? super video, thanks. I agree with what you explain here.
Good video Harry. Save your ego for race day is great advice. I’m 63, recovering from a broken pelvis / collarbone / ribs and G2 groin strain (cycling accident May this year) and training to get fit enough to complete my first Ironman in July ‘23. Running / cycling Z2 will be my main focus for the next few months. Good luck with your own training.
Hope the recovery goes well Stuart, sounds like a nasty accident.
ahhhh man sounds like you've had a really nasty accident mate. All the best and keep me up to date with your progression! Happy New Year!!
@@danmount007 Thanks Dan - making slow but steady progress each week😊
@@Harry-Palmer Thanks Harry - Making slow but steady progress and building a solid base. Training starts picking up this week. Happy New Year to you too and keep up the good work.
The algorithm brought me here. Great stuff, 2nd to only SweatElite.
Thanks so much James! Can I interest you in a sub?😂 SweatElite is quality stuff 👌🏻
Running by feel helped me quite a bit. Glancing once in a while at HR and pace, but I had a chart tell me what my easy pace *should be, but it actually set me back. When I slowed it down an extra 30-65 seconds I got way faster. Cheers!
Awesome to hear mate. Sounds like you’re doing a great job
Thanks for the great video! May I ask if you base your slow runs on a specific total time e.g. 1 hour, or distance based?
Thanks for the comment. generally I go by duration, so 60 mins for example and that way it means I don't really worry about pace and distance
Many thanks for the reply and info! 🙏
Fully agreed with you. I tried to train adhere to a training plan in the last marathon season. Not only limit my pace, but also limit daily milage by the plan. The result is positive. I can feel the progress and broke my PB in half marathon and 5k in last 3 months.
Awesome to hear you've been some really positive results! Keep smashing it
Living in a hilly area I often find myself doing too many intense sessions to the detriment of slow runs. The result is that easy runs don't feel easy anymore after some time. Either efficiency or aerobic LT or both decrease when doing too little zone2 training. I mean just look at Emil Zatopek's running form to see what too much intense training can do😁
Yeah you are absolutely spot on with this, really difficult when your environment is challenging
Any channel, person, or training program that claims, "running slower to run faster" doesn't work, does not know what they are talking about. EVERY single professional runner from 800 to marathon runs most of their runs easy. Most of their easy runs are shockingly slow. Ingebrigtsen will walk up hills on his easy days. Easy days easy, so your hard days can be hard. Good video
Absolutely bang on!
Great video. I totally agree with the effectiveness of slower runs and that they help to reduce the risk of injury. I would be interested however in the pace. How slow is slow (in km/h)? I am asking as Zone 2 can spans a wide spectrum, especially as you get fitter.
Lactate test, mate. Every 3 months a new test, because when fitness is improving, your zone 2 will shift too.
Yeah you are bang on about the pace needing to be slightly different as you get fitter so generally for easy runs the primary thing to look at is HR and then as a secondary bit of info it's pace. As long as your HR and perceived effort are in Z2 then it's all good. Z2 can span a massive range though so some days you may feel like being lower Z2 and some days higher Z2. For me this can be anywhere from 5:00/km pace (I try to go no quicker) to 5:30/km pace
Zone2 spans about 10% of your HR max. If you compare different runners at the same HR their pace varies by 50% or more (even 100% if you base the percentage on the slower person). Even the fitter runners are still much slower than the pros at the same HR.
On top of that, two equally fast runners on, say, a 10k course have about the same pace at anaerobic LT but can still have large differences in the aerobic threshold which is what you train with slow runs. So even for similarly fit runners pace is a horrible basis to determine a training zone.
It simply comes from want to get better at running, then you need to run more. In order to run more volume and not fatigue, you need to slow down and run at a lower intensity. What baselayer are you wearing in this video Harry? The Grey chainmail looking long sleeve.
cheers, keep up the Channel.
Thanks for the comment! You are spot on with this . It's a long sleeve base layer from Craft, it's actually one I bought from one of the Ironman EXPO's Happy New Year!
@@Harry-Palmer Just grabbed a few items from Craft, cheers Harry.
Happy new year.
Harry that run looked great what part of the UK was that it looked long and flat.
It's mega! It's called Roundway, near Devizes in Wiltshire 👍
Hi Harry. Great video. 👍
So my zone 2 /below 150 bpm currrent pace is 9:30mm... in 6 weeks maybe it goes down to 9:00mm? Is that what happens?
Lots of variables to consider when looking at this but in essence if you stay consistent with it you will see results. I can almost certainly say that you will see some benefits within 6-8 weeks
Tip no. 4 is very hard where I live. Can't run even 500m without a hill, so I take it really slowly up the hills and use the downhills to recover
Yeah it’s very difficult if you live in a hilly area. Sounds like you are doing the right thing though 👍🏻
Same here. Needless to say I'm relatively slow on flat ground because there's really no space for speed sessions on top of all the VO2 max and LT work you basically can't avoid on hills
Run with power! ie. Stryd.
low heart rate does not mean you are healthy.... this is soo misunderstood by many athletes.... look at seth demoor he has one of the lowest heart rates but he gets injured at least 2 times a year.... of course being very light makes it easier for you to perform well.... but the risk is high if you are lacking quality nutrition to fuel your body....
what athletes need to work on is performing well at higher heart rates.... can you heart pump at 180bpm for a marathon and not crumble.... it is the high intensity workouts that will make you perform way better than the competition.... all you need is 2 hard sessions a week and i mean 30k runs at high intensity and the rest of the week just 5 to 10k easy runs morning and evening.... this will allow you to build high mileage but also prepare your body to perform well at races.....
I mean, It completely depends what level and what distance you are racing for. I wouldn't say 30km hard runs are things you should do week in week out, this will most certainly lead to injury. The base work is crucial and then on top of that of course the speed work is really important, but only once you have built a suitable base to build from
Great video Harry! I'm trying to do as much easy running as much as possible currently, but how much do you concentrate on easy Z2 riding when you're on the bike?
80% Z2 20% Z4/5 - same like running
For the most part it's very similar to the run style of training, It may just feel like more easy stuff purely because I do more cycling compared to running in a training week. But, yeah the classic 80/20 rule will be a very good one to follow
Hello, one thing you did not mention : how Many times i can run in a week to keep getting better , and what about rest days , to recover properly ! Thanks 🙏❤️
Absolutely spot on with this, rest days are very very important indeed. Happy New Year!!
I still need to know if I train with no water or energy drinks or gels and then use them in the marathon will this shock my body into a better performance ?
Thanks, Harry. Here's one thing that eludes me. Runners say "consistency is key" and it clearly is. But then when they have improved times, how can they necessarily relate it to running slower? It could be from being consistent (we often have consistency when running moderate too) or changes in so many other variables over time (diet, sleep, cross-training, etc). We know that constant easy slow runs don't win the races (eg all MAF), so it's really about the quality days. If running easy allows harder quality sessions on non-easy days, maybe the benefit isn't from running easy...it could be best by walking fast or not running at all on the "easy days" between quality days. What do you think? Thank you.
I think the most benefit of 'slow' (or 'low intensity') run is to create solid, strong base for runners to work with their speed and I agree, you still need those hard sessions to get faster and improve pbs for sure. So, low intensity training is really crucial for body adaptation and prepare runners for hard sessions.
Yes, you are absolutely right you can't just run easy and then expect to be smashing every PB out there without any speed work. However, when it comes to value I'd put a lot more on the easy base runs than the speed work as it builds your aerobic capacity, helps with recovery, reduced injury and reducing levels of fatigue. Yep, speed work will help for sure and isn;t something to ignore but I guess my opinion is why do any speed work if you can't even be consistent with easy runs. Easy runs are the cake and then harder sessions are the icing. Who just want's to eat icing? Actually, that's a terrible example as I'd demolish a load of icing without thinking about it 😂 You get my point though haha
@@jazzjingjing Bang on
@@Harry-Palmer I like your explanation (and the icing part lol), Harry. Makes sense. Thank you for writing that…you have a lot more running experience than I do. #appreciation
@@Burps___ thanks for the comment mate appreciate it. All the best
nice content man, i agree with the last one. ego
Thanks for the comment! Happy New Year!!
100% correct. Yet no matter how useful your advice might be, somewhere out there someone is going to dislike it, lol.
hahahah Yeah always going to be the haters aren't there unfortunately. Happy New Year mate!
@@Harry-Palmer Thanks, this reminded me I forgot to subscribe, all fixed now! All the best.
@@DonJon55 Legend!
Why don't short distance runners use 80/20? Sprinters do not train by doing cross country or any other type of endurance training. Or so said a famous sprinting coach who's name I forgot. As my username suggests I'm a hiker that almost never runs but training to hike requires hills so it's hard to keep the Heart Rate low. I struggle to do 20 miles and keep the AVERAGE HR below 128 . . . do I need to worry about this or not? I'm training for a 900 mile backpacking trip in June and need to reduce my chances of overuse injury. I don't want to train on asphalt and we don't have dirt roads like you are running on around here in the metropolis I live in and I abhor treadmills. I use Strava but no one but me sees it. I can't hike at all when it rains because you cant walk on sticky clay for a week after a rain so they close the park so I will be dusting off the bike but now i have to train my butt to sit on a bike seat again.
What an epic adventure!! Sounds like an awesome plan! I wouldn't worry too much about your HR as like you said the hills do spike it a lot even when walking, having a heavy backpack will affect this too. I would say a degree of cross training on the bike will help your overall fitness for sure. Best of luck with everything and happy new year!
Are easy runs based on Z2 heart rate or below max aerobic HR (180-age). Both zones can be easy.
Hi, I am age 45 and have been trying out maf for 6 mths but I see a plateau. Till now, my speed is still 7 min/km at HR 135-140. I run 4 times a wk including a long run of minimal 20km, weekly mileage was > 60+ km but lately reduced to > 50+ km. I notice cardiac shift after I hit more than 10km and hard to keep HR under 140 even at 7km/ hr pace. Is it my base is not strong enough? Been running for 18mths. I dun smoke, drink or coffee
Sounds like you've done a great job! So the base work will help a lot but essentially only get you so far, so some degree of tempo or speed work should inject some progression back into your running. Perhaps try some hill reps as these are a great way to develop strength and speed
Really good video! Hope the abdo/gut issues are better
Thanks pal!
Loved the video . But do you subtract your age from 220 or 180 to get your maximim m.a.f heart rate to run at in training. Also I'm thinking of not drinking any water or energy drinks during my training to shock my body into a better performance in the marathon with energy drinks and energy gels. Do you think this will work?
220-age determine your MAx HR for age.
For aerobic running 180 - age.
@@Senseigainz So if I subtract my age 57 from 220 that gives me 163 bpm.So i have to run with my heart at this rate to increase my stamina speed and aerobic capacity. Is that correct?
@@liamwalsh2467 no 163bpm is your max suggested heart rate. Of course your heart could do more.
180 - 57 = 123bpm is your max aerobic heart rate.
Stay below 123bpm to build on stamina.
Can somebody tell me the difference between slow run and recovery run?
How often and how far should you run?
Bit of a cop out answer but it depends. Lots of factors like time avaliable, level, ability, age, goals etc etc
Could you give an example of the pace you run easy runs compared to the pace you do a 5k for example?
Yeah for sure. So easy runs I try to keep between 5:00/km pace and 6:00/km pace, this will depend on terrain and how I am feeling on the day. 5km pace is roughly 3:00/km pace- actually, depends how many pies I've had 😂😂
I have some trouble keeping my HR in aerobic zones. Even when running slowly (7:00/km, 7:30/km, or slower), my HR stays at Threshold or Anaerobic zones. This situation interferes with my base training.
In cycling, this is not the case. I can manage my heart rate for each zone.
I've already had medical tests, and there's nothing wrong with my heart.
The problem is specific for running, as if cardiac demand is much higher than that of other activities.
Is there any solution for this?
Hmmmm this is really interesting. When you try to run faster does your HR stay consistent or does it go a lot lot higher? What sort of HR numbers are you seeing?
@@Harry-Palmer Answering your first question, if I try to run faster my HR goes up quickly and stays in the anaerobic zone. It doesn't matter if it's a interval training or steady pace. Always happen.
If I run 10km at a comfortable pace (AVG 6:30 to 7:10/km), my AVG HR stays at 170-180bpm. But looking at the graphs, it gradually rises over the kilometers, reaching peaks of 190-196bpm. Remembering, I'm not forcing the pace to run faster. It's a 10km easy run.
What I'm currently testing now is a run-walk base training, keeping my HR always in the aerobic zone. During the run, when the HR reaches the threshold, I start walking until it drops to the low aerobic zone. Then I run again.
New minister of health’s mantra “slower ,weaker ,fatter”. Lol
hahahaha sound about right 😂😂
I managed to run slower than usual yesterday: 10min/km pace. Because it felt so easy my ego wouldn't let me run anything less than a half marathon, so I did and everything's a little sore now but doesn't feel like anywhere close to injury.
I seriously though 8 min/km was my slow run pace but turns out it's too fast, quite a hit on the ego. For reference I can run 1k in under 4min and 10 km per week at 8min/km pace.
Sounds like you are doing the right things for sure! Well done
I think you might confuse a lot of people with this video. Running slow is important and will contribute to running faster BUT if you want to run faster you also need to do the hard sessions. I am sure apart from these easy runs you are also doing some threshold and or VO2Max sessions.
Keep is flat. No problem: 🇳🇱🌷
haha dreamy!
It’s the best way to train if you running at least 5 runs a week. 180-your age and you get your LSD zone. It’s quite funny to see how you evolves by running slow. It might be boring in the start for me I started running 5:20 pace to keep my heart rate below 140 but just after 8 months I could run 4:20 pace with the same hart rate. And improve my pb with 5 min. But you have to run for a few years before you try this.
Yeah you are very right on this one. Thanks for the comment
Are easy runs based on Z2 or 180-age?
I always tell my friend save it for race day when he speeds up past girls😅
hahahaha sometimes you just need to show off a bit 😂😂
How did you get the camera to spend like that?
Is there a video on loosing muscle mass?
Great tips. I’ve struggle with every one of them. But my mind is right now. Just waiting for the payoff. The most important tip is “patience”. Improvements don’t happen quickly which can make us drop the strategy and go back to what we know. That superman level aerobic fitness takes years to build. Sigh 😢
Absolutely right. Stick with it and the rewards will come 💪🏻
What distance are you referring to for 1:13 etc?
That’s for a half marathon off the bike 👍🏻
Is there running too slow?
I've been doing the low rate heart training using maffetone method.. but for the past 2 months my pace have been stuck at around 1hr 4mins..
I really have been questioning my self..
What sort of pace are you running? What other training are you doing? What's your lifestyle like? Sorry for the questions, just a good idea to get a view on things and then hopefully I can help a bit
Oh please dont say sorry.. on the other hand im so happy for your questions... 8D
But first of all thank u so much just for replying me.. 🙏
So i've only been measuring my run this june with a samsung galaxy watch ( yes.. i know not the best thing.. but it was gift.. 8D ) and from june my pace for a 10k was around an average 6'20/km (10'16/mile)..
But when i did my first marathon in october i had a lousy pace at an average 6'34/km (10'34/mile)... all because thinking an ice coffee was a good thing before a race.. (n i never drink coffee before a run) so i started my run on a zone 3 already -_-
So since ive been following the maffetone method from early November my pace is stuck around 6'23/km (10'17/mile)
So lifestyle for me on weekdays (3-4days) i run 10k in the morning and 20-30k on either Saturday / Sunday... i rest on the days i dont run..
one thing i might need to mention im from Jakarta Indonesia.. so temprature here is around 26-30c (82-86f) in the morning with a humidity around 80-90%.. plus air quality here is very very bad 8/
For other training i might admit i have been slacking off on my strengthening this month.. but previously i do mostly squats with slant boarf and squats with kettlebell..
@@ohorguN no worries at all hopefully I can help a bit.
Sounds like you are doing a decent amount of volume and mileage which is great but also how do you feel at this millage? Feel like you are recovering ok? The reason I ask is because no matter how hard you work or no matter how much you do it you don’t recover well then you won’t adapt and get better. Sounds like you are running in tough conditions too so potentially backing off the weekly mileage a bit and keeping the easy stuff chilled and then adding in some strides or faster sessions to get the leg speed in and focus on good form
thank you so so much for your advice..
How do i feel? Well for sure after folowing the maff heart rate it made my run so much easier during and after..
For recovery, i honestly dont know if i have had enough... but i haven't had any severe pains or anything...
But now since u mention about recovery.. i do notice my body feels much better after a 2-3 day rest although the time still stuck at the same pace..
So definitely will try to put shorter easy days in and back the strides and faster sessions on the next to do list..
Thank you agai so much @Harry Palmer 🙏🙏🙏
@@ohorguN no worries at all, keep me up to date with your progress
If running slow makes you faster then just imagine how much faster running faster would make you
Running slower makes a lot of sense if you're running 5 days or more, but if you're not (and I've seen training plans for 3-4 days) I don't think it works so well. The days you're not running at all are equal to easy running.
From my personal experience and perspective I still think a good 80/20 rule even if you’re not able to run that often will help you progress. I get the urge to run faster in easier runs if you aren’t able to run that often, but, then you are just in this ‘grey’ zone which isn’t really that effective. If you’re only able to run 3-4 times a week you can still implement a really good amount of easy and fast runs to help you progress. You can also mix these, for example a 40 min easy jog with a few strides at the end to focus on leg speed and good form
@@Harry-Palmer Incorporating strides into an easy run might be helpful though they take an easy run and make it harder. And you should make the long runs easy (zone 2 mostly) but even if you do they don't make it "80%" easy because the long run doesn't equal 80% of your runs by itself. It might equal 50%. I'm just saying the more you run the more the 80% rule makes sense.
I have improved both my 5km and 10km times by adding an easy long run on Saturday/Sunday and I only run three times a week (other three days are powerlifting), so there's definitely something to adding low heart rate zones to your training. My previous PB's were all set in 2020 (thanks lockdown) - but adding the slow days for the last year has knocked almost two minutes off those times. Everyone is different though, so I guess just do what works for you
Another way of being certain that you are running Easy is being able to breathe in and out through your nose.
Yep very good point!
Pretend you are a race horse disguised as a shire horse.
Love that!!
Slow and steady wins the race, don’t you think Harry?
Bang on 👊🏻
Get a buddy. Easy. Right.
hahaha I've got no friends either 😂😂
Need to listen your body too😍 and flexibility is the 🔑
100%
Running slow is just very boring.
Not if you're running somewhere beautiful
No one cares what I'm posting on Stava! That's just plain cruel! 😭😭😭😭
hahaha sorry😂😂
When I worked in horse racing, the theory was slow work made slow horses.
I'll be honest with you, I don't know anything about horses 😂
Hindi m video banaye kuch samaj nhi aata
nice belly 😂.
Its a concept that excist since the days of Athur Lydriad...its called..Long Slow Distance or LSD in short.
Totally on board with the training advice. I've always been a slow trainer, and keep things in check with a HR monitor. Over the years (I'll be 70 soon), more often than not I out-raced those folks who were close to me in ability, but who routinely ran their daily aerobic workouts at faster paces than I did.
In regards to HR monitors, environments vary, people are different. But I get very reliable HR readings from my Garmin VivoActive 3 wrist monitor. The VivoActive is one of Garmin's more basic models. For me the trick was to cinch it up a notch or two tighter than I would a normal watch. Not uncomfortably tight, just tight enough to keep it fixed steady on my wrist. Sure, on rare occasions it will have trouble locking in for the first couple of minutes. But I wore three different models of chest straps prior to switching to the VivoActive 3, and all of them had the same occasional issue. I don't know if this link will work, but if it does it will show the HR profiles of my last three 5k races. Very very consistent HR tracking in all three cases.
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Sounds like you’re doing a great job!!
Awesome to hear you’ve found that ti work well, I’ve not actually tried tightening the watch so maybe that’s the key to get it to be a little more actuate, nice idea as sometimes the Hr straps can be a little uncomfortable
How 'bout running fast and staying fast!