Run Slow, Live Forever: Why You Should Train at an Easy Pace
ฝัง
- เผยแพร่เมื่อ 11 พ.ย. 2023
- You don't have to train hard all the time. In fact, it is better for most of your exercise to be slow and easy. In this video, I do just that.
#running #trailrunning #slowrun #training
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Any run at any pace is a gift. Injury or illness can stop you in your tracks. Enjoy your mobility and health everyone.
yeah I felt this. This
I agree 1000%
I could barely walk, but found an amazing surgeon who rebuilt my foot with an ankle replacement back in 2020. I workout everyday, slow jogging on treadmill,
Resumed the activities that I love and missed terribly. I won’t ever win a race, but that’s just fine with me.
DO NOT GIVE UP!!!
It is great that you made it back.
Well said!
So true
I’m 76. I agree. I trained for a ten k for five months, mostly by running slowly for increasingly long times. I won in my age group because I was the only one in my age group
As long as we are still running, we are winning
Haha! I'm 76 as well and almost always win my age group at parkrun for the same reason. It's pretty cool being a winner every week!
Zone 2 training the best
Much respect.
I’m 57. Still a lot of guys trying hard in my age group. Just have to outlast them. Planning to dominate in my 80’s.
Just turned 50 and finally ready to embrace light jogging… always thought running was such a wast of time and boring… now i’m enjoying learning slow run.
Good to hear
After more then 25 years of running- running for me is an escape from life stresses, form of meditation, ability to connect with nature as well as your own body. I compare slow running to recharging the batteries. So many of my friends had to stop running due to some injuries. But i find that with due respect, the body will not break down, on the opposite, it will become more strong and efficient. 3 years ago i moved to a warmer climate and switched to barefoot running. Which gives you an additional connection to yourself and the elements. And that is precious in our modern world.
I haven't been brave enough for barefoot yet :)
Bare foot is unsafe, you need to buy a good shoes to absorb shocks.
@@PaulNguyen-ex8xx barefoot is probably not for me, but the barefoot running community is pretty big and will disagree with you in all sorts of ways and at length.
@@satiricalrunnerwhat running shoes model do you use for your application of slow rhythm and being comfortable?, I've used nimbus model from asics all my life, I am on my #8 pair of shoes and they are magnificent but I always like to hear other opinions. Thank you for sharing this content and for your time.
@@satiricalrunnerin the barefoot community there is a brand called VIVO BAREFOOT that creates magnificent ergonomic shoes for many applications. I'll buy some of their products soon to try the barefoot experience. Just curious, why barefoot running is not for you?, even with barefoot shoes?
I’ve been looking for running content like this. Nature. Depth. Simplicity.
Thanks
Spot on. I do daily short runs of 90 min each and a huge run once a week. My heart rate tops out at about 70% - that is what most people call painfully slow running. I mostly have to walk hills. But here is the thing: by running so slowly, you do not get hungry and can lose a bunch of excess fat. I find it even fun because even though the runs are longer than most people would do, I never get tired from the intensity, not even on a 5-hour run on the weekend. I am 56, by the way.
Yes, it can give you an immense range
I am 66 and a long run for me can range between two and a half hours and my logest training run of 6 hours....and Iwill run pretty much all the hills I encounter as the training runs are for mountain running. Running to get tired is part of the objective as that will reflect race conditions
Five hour run?! Good on you.
What would an average distance be after 90mins?
@@boxerotheweek6789 that depends very much on the individual and their fitness and training state. If I run like this in training I am around 6.30-7 min/km. But it is an ultra then over 8 min/km.
I'm 59 and started running again nearly four years ago during the pandemic (I had run cross country in high school and college, then off and on as a younger adult). I have found that the longer, less-intensive runs really are the most satisfying ones. I do mix in some shorter three-milers at higher speeds, but the longer runs are more relaxing. Combining those with significant post-run stretching sessions has, so far, allowed me to avoid any major injuries. I don't care if I am not winning races. I am winning THE race.
Exactly right
Slow long runs are my favorite ones. Sure, running at a fast pace in a race is cool and exciting, but slow and long runs through some gorgeous vistas can be a great therapy for the mind. Makes me feel so peaceful and calm.
I agree completely
You mentioned that glycogen stores can run out. You also mentioned "adrenaline" rush. Probably the main reason I run slow now (at age 66), is that when I began running at age 50, I went hard and heavy, setting a p.r. in every race I ran (one per month) and finally, breaking 4 hours in my first marathon. Then, I was racked with adrenal fatigue. This led to the "vision quest" I had hoped my marathon would be. It sent me on a spiritual examination of my life. What was "ambition" and "drive" to me? How much is enough? Am I listening to Spirit?
I embarked on a life-style change. I saw that I had been addicting myself to stimulation. I now seek serenity and stability as fuel. I was never an "A" type, and it did not serve me well to try to act like one. Thank you for this video. You are a fellow traveler.
Thanks! I am happy to be on the journey
Paul the reaaon you would have been setting PRs in every race is because you were starting from a very low base and it is realtively easy to set PRs in that scenario. Setting PRs when a runner has reached a level of maturity and experience is much much harder and rarer.At 66 I still have that ambition nand drive and Iwould hope to set a new PR at some race distance next year. Ambition and drive is not a negative thing in running and can lead to its own serenity. I will never be the fastest my in 65 age group but I can always strive to the fastest runner I can be and that quest can be remarkably spiritually rewarding
Great video 👍. I am 62 and I have been a runner since I was a teenager. I used to live by the principle of going a little bit further, or a little bit faster with each run. Now I go out most days for an hour in zone 2 and once a week I go out for 2, 3, 4 and sometimes five hours just breathing in nature. Running is just so great for physical and mental health and unlike common consensus, I believe that running is NOT responsible for knee, hip and back problems, I think that running maintains mobility in the knees, hips and back. Thank you for this great video!
❤Inspiring! Do you believe lifting weights is necessary for slow/distance runners? I ask bc im having g trouble deciding whether to discontinue all lifting due to recent lower lumbar spin deterioration (and pain with lifting). Any input I will appreciate. ❤
@@s.s.tillmanesq.305 I don’t do weights and never have. Running, press ups and sit ups is all I have ever done in my life.
I use light weights and body weight exercises such as push ups and pull ups. Upper body strength is important to a runner to help hold up the torso. Also, it is necessary to place the skeleton under some pressure to maintain bone density. However if you have back problems you need to find ways of doing that without injuring yourself further.
I believe that running can be responsible for knee, hip, ankle, back problems…..if running form is not good.
Does landing on my heels cause trouble? I run on my heels and I've had knee scope on both knees for miniscus.
Top item, 100% agree at 65+ 😅I’m still running, often over 25k and slow runs are my driver, can’t tell you how important these are to one’s longevity as a runner. Bravo Sir & Thanks for taking us on your slow run,🙏
I agree.
And listen to your body, how it feels on a particular day. You're no robot.
If you feel good, well fueled, run fast.
And don't forget yoga/mobility ...
So many people don't seem to understand that taking things easy is also important.
Yes, it us true. I do slow bicycle walking , athletic march, swiming, and yoga. Only fast and hard sometimes on or under water, Best than ever, 63!
Lovely video, I so agree. I am 65, did the Lake Garda marathon this March, using Galloway running technique which involves 30 second walk breaks every few minutes all the way through. It took me 5 hours, but I actually enjoyed it, and every walk break was ‘money in the bank’ to give me plenty of energy for the lasts few kilometers. And I had plenty of time to appreciate the wonderful mountain scenery
I am 66 anmd wpi;d expect to run a riad marathgon in at least under 4 hours and I do trail marathons in around 4 and half hours and mountain marathons, depending on the elevation and nature of trail in the 5 to 6 hour time frame. Walk run juts trains runners to be slow
@@amblincork those are really impressive times, well done!
@@nicolabenson1155 Thank you
Love this video.At 65 I run 10k at slow pace. Our running group have seven members,
This is just what I needed to watch, thank you for your explanation and expertise with slow running 🏃♀️ 🐢☀️
This was a very motivating video for me. I just finished for the first time in my life, a 5k run in about 40 minutes. I was feeling great on the one hand, because I'm recovering from long COVID and suffering from chronic fatigue, after getting COVID thrice, so doing even this much is a great achievement for me.
However, i was also feeling bad because my pace was so much slower than the average pace of my age (24).
That being said, your video reminded me about the importance and health benefits of even running slowly, and not to give up working on my long term health, even if my health is really bad right now.
Thank you so much for your beautiful video. It is definitely an inspiration!
Thanks! Never give up
that's great to finish race! don't bother about time. your time will come. just enjoy yourself by every step of your way.
Most 24yo's these days struggle to get off the couch, so your time is fine. As you recover from COVID, your lungs will improve and you'll definitely see a reduction in your 5K time. You got this, mate.
What I got most out if this, was what I needed to hear. You saying that it's not exciting, and there is no adrenaline rush. That fact is what I am working to get past and it helped to hear you say it. Thank you!!!
Spot on. Aerobic/metabolic fitness is the foundation of anything that can be meaningfully called “fitness”.
Excellent explaination of slow running. Beautiful place to run in! Skål!
I'm glad to see someone got it right. Keep it up!
Could not agree more. I love my brisk walks and soaking in the stunning nature. 🥰
Great :)
Thank you. Helpful info delivered at the slow pace you recommend for running!
Thanks
This video came at the right time. Thank you for sharing these important concepts, and showing us the beautiful autumn foliage.
My pleasure
Pleasant music, helpful information, beautiful scenery. Thanks for the video.
Thanks!
You're 100% right in saying that no one teaches you about running slow. I just learned at 38 years old that 80% of our run training should be slow. 🤦🏾♂️ I wish I would've been told this 20 years ago. I always hated running because of how hard and miserable it always was. I love it now.
It is great that you enjoy it now
Super! Thank you. I always feel great after a slow run ❤
That's good to hear
Thank you for your excellent video. I am 73. Have been running for only a few years. I will be doing my 3rd Half Marathon in a couple of weeks and this has given me heart not to be discouraged by all the people steaming past me and to enjoy the view!
Thanks. Your achievement is amazing in itself, no need to pay attention to the others
Totally agree 👍🏻, on top of that running is best exercise for your heart 🫀🫀🫀🏃🏽♂️🏃🏽♂️🏃🏽♂️.
Slow runs= healthy 🫀
Good advice. And I'm more than a little envious of your trails!
Thanks
"It's a palace" 🌳🌻🐸🌿☘ Soooooooooooooooooo true! Amazing beautiful video! You have a beautiful heart it's so easy to see! Thankyou for being you and making this video !
Thanks!
A really great video. Full of vital running tips. New sub here
Love your videos mate :) Helps me relax and think positive
Thanks!
A very good message.
This is the BEST advice on running I have heard. This is the type of running that will keep one running forever. It IS so relaxing, too, a moving meditation on nature and the breath in the body.
Thanks!
💯... Excellent video..I find that slower paces especially at my age of 57 is more beneficial to my recovery and ability to reserve energy for work and family.
Thanks
I was a runner for nearly 20 years and decided to quit for problems with my lower back. I love indoor cycling, resistance training with my body weigth and hiking in the mountains but while watching your beautiful video I've missed those bygone days.
Thanks!
One of the reasons I switched to mostly trail running was that street running gives me some back issues. But in trail running my body position changes so often those problems didn't occur.
It is the same problem with my knees. I like running, but I often get injuries. Every time I see running videos, I wish I could recover as soon as possible to get back on the roads.
@@HienNguyen-io4mp if you have a recurring injury, it is really worth trying to find out why that happens - have you seen a physio and really examined your gait, posture, leg strength, shoes?
5 days a week I walk, push, pull, lift and carry for about 5 to 12 miles daily. I do what your talking about in your video in work, so my exercise is focused on the short and sharp and fast paced and red faced. When I retire and will doing a lot of the slow running and walking and I'm bless to be surround by the most amazing parks and hills.
Sounds like you have it covered
I completely agree 👍 great message!
Thanks.
You are so right, I need to implement this way of thinking and doing into my practice,,
Slowing down is hard to do at first. You have to monitor your pace until you are used to it.
OUTSTANDING video.
Thanks
Excellent video! Thank you so much!
Thanks
Terrific explanations!!! I'm a slow jogger and this is the best I've seen. Kudos!!!
Thanks
lovely, as humans this is one of our number 1 superpower, we can go long, very long at a very easy pace. At this pace you can meditate, breath easy, take it all in. My long run is 12 miles, over sand dunes, along a beach etc. Nature has my vote:) great video. thankyou for the video
Love this video.
Beautiful video, thank you
Thanks!
Thank you so much! I run in the palace as you say! Now, I am going to start by saying palace for the beauty of the land, water, and sky. Love it! I'm 42 and I've always run my long runs too fast since my competitive college cross-country days. I am going to apply this tomorrow when I do 5 miles nice and easy. Peace! ☮🦊🐢🪶🐾🦅🌳🌲🍃
I was impressed with your running and beautiful scenery.
This video makes me want to run more!
Thanks. I hope you do.
Excellent jog thru nature. I am sold but never old! Subscribed!
Thanks
@@satiricalrunner My pleasure. I have this narrow-minded old school tendency about my training: No pain, no gain. And prioritize always intensive interval kind of training things like explosiveness, muscle power output and anaerobic threshold in mind, be it running or cross-country skiing or whatnot. Basic endurance training is the lacking part of my regimen which seems to get the least appreciation and focus (my fear: it will make me slower, I need quick first steps in tennis etc.). But now I must incorporate some of this slow pace running & skiing in my schedule: You said it: metabolic fitness enables the body to consume fat during performance instead of depleting glycogen and thus establishing a buffer on which the speed endurance/intensive/explosive training can be build.It 'makes me faster' in a way. If I am correct. Anyway, thank you.
@@jackquinn9535 That is the same school I belonged to for most of my life. :)
I found this video very informative and helpful. Thank you for making it so easy to understand.
Thanks!
@@satiricalrunner I've subbed too! Thanks for your helpful advice! :)
The backdrop of the "notice the beauty around you" segment is perfect 🥹🍂
Trees can be good, too
I didn't mean the tree obviously, I hate trees!
Top item, 100% agree at 65+ I’m still running, often over 25k and slow runs are my driver, can’t tell you how important these are to one’s longevity as a runner. Bravo Sir & Thanks for taking us on your slow run,
Thanks
Very inspiring video,thank you 👍
Thanks!
I just wish I had a running path like that by my house! Relaxing video.
Thanks
Love this video. Thanks for sharing! Gonna go buy some running shoes.
Hi, if you are just starting out, take it very easy at the start. Your body needs a long time to adapt. Go short distances, walking as needed. Good luck.
Excellent thank you
I’ve just started this week and I love it!
@@IMHip2 That's great! Take it really easy at the beginning.
I cried… your message is powerful! You are beautiful! We are beautiful! Thank you!
Thanks!
I detest crap comments like this. There are 8 billion of us, cutting down forests, overfishing, wrecking the planet, habitat destruction to build houses, causing other animals to go extinct, how are we beautiful?
Absolutely AMAZING video… ❤❤❤
Thanks
Epic
Thanks for sharing and guidance
My pleasure
Great vid - thanks!
Great video with lots of common sense advice. I do think we should pay attention to running surfaces and form - especially as we get older.
At 68 years old and keeping active through jogging, circuits, light weights, cycling, golf and other sports, my lower back and knees will grumble when running on roads, or worse - concrete oavements. On the other hand trails, forests and open countryside are true bliss !
That was one factor that made me take up trail running. I talk about it in the video I made about Why Go Trail Running?
Love the message! ❤
Thanks
Wonderful. Just subbed! And definitely CAKE!!
Yes. There are rules! :)
Great stuff! Recently started running slower, and I like it much more. It's not a pain to go running anymore 😂
Great! It's meant to be fun
thank you for this amazing video!
Thank you
Thanks for this, great balanced, instructional and so positive presentation. My temptation is to over-do it at times. Your advise to enjoy it really important, thanks.
Thanks!
Love this!
Thanks
great video! i'm 46 and really just enjoy being outside and running for as long as possible. it's relaxing!
Thanks
Very informative video. Simply and well said to understand.
Thanks!
Beautiful trail 👍🌎.....good advice 👌
Thanks!
I agree with you weill said very good explanation .
be health run for ever 💪
Thanks
I love where you are running. I'm a very slow runner and run on grass at a big park two or three times a week. I jog for 5 minutes and then stop and stretch and do plank then continue. I do this for an hour while I'm listening to kids play and looking at the sunlight on the mountains. I listen to the breeze make music in the leaves of the trees. It is quiet and sacred and beautiful and I hope I can do this for many years to come. I just turned 60.
That sounds perfect
What a lovely video. I think this reflects my running style. I can't remember the last time I was ill.
Thanks!
beautiful video..
Thanks
Great spot you have there for running! Even though I've been training over 30 years, my easy pace still gets my HR to around 80% of max. I do most of my cross training at the gym at an easier pace to make up for it. Since my heart attack 5 years ago I haven't run further than 3.5 miles. I think this is the year to start going longer - thanks for the inspiration.
Thanks, take care
Thank alot this video has deep meaning about life. About the things we love to do.
Thanks
Lovely place for your run out. Best wishes out there. First time watching. New subscriber.
Thanks!
A brilliant concept. Can't believe I've never come across this before
Thanks. This approach has been used for many decades in long-distance running, with research going back at least 30 years if not more. But I guess it isn't well-known in general.
Wonderful. Thank you. Subscribed immediately.
Thanks!
Problem as I see it is that most runners think of running as a sport. It can be a sport - but it can also be (only) a cardio "activity". At age 77, I am now officially over running as a sport- I did get sucked into it as such for some years - but now my aim is to just get an hour per day of doable cardio activity (running and/or walking) - with a small amount of harder work including weights each week.
An hour a day is still more than most people can bring themselves to, at any age.
That's a lovely video both in terms of how you shot it and content. 👌
Thanks
I’m a 62yr old keen runner and I enjoyed your video 👍
Thanks
I LOVE THIS!!!
Thanks
Great video, great advice!
Thanks!
I turned 55 and gradually found I could not keep to my running training schedule. Ended up giving up running. Took up mountain biking but missed the simplicity of running. I returned to running after my 58th birthday but with a different outlook. I aimed to just run comfortably, I used to hate setting off cold, relying on pace to warm me. Running slow was the key. It gives me time to look at the world around, not at my watch etc. I expected running slowly to come easily but holding down the pace is incredibly difficult to start with. I’m now there, I can trot along in the local mountains for a good two to three hours. My weight is down and stays down, I’m not hungry between meals and I just feel free. I still mountain bike and the slow running has helped form a solid aerobic base. Slow running is deeply underrated.
I am glad you discovered it. I also found it strange at first, as a former competitive runner.
Just like me I love nice slow looooong runs
Excellent video. Excellent editing
Thank you
Liked and subbed , thanks.
Excellent video thanks learnt loads ❤❤❤
Thanks
I just found your video yesterday and I try this morning, I could run for 90 minutes, 10k, the 10K it's not important for me, I have asthma, I'm overweight, so did what I did this morning it's amazing. Thank you for your tip's.
Thanks, that is great to hear
Great video - I am 47 not far from 48 and started back after a lot of alcohol abuse and bad diet. I am on work out 7 this year and today it took me 38 mins to cover 5k, first 30 mins @ 8 km/h, 2 min rest and upped the speed to 11km/h max to hit the 5k in the desired under 40 min deadline. I thought that was very slow....but this vid has encouraged me to take it easy and work to 1 hour at 8 km/h and maybe if that get's comfy, I can build in a few faster paced efforts. This is on a standard treadmill...once I've lost some weight (currently 17.5 stone...target is 15 stone) I'll run out doors.
The body needs time to adjust, especially the bones and joints. There is no rush. Long walks outside are also a good approach.
Love this and also that cake gets a mention 🙌🏼
Can't leave out the important part
Mmmh, I like that perspective. Most times I insist on intense exercise, putting the body under intense pressure. Good stuff, I can incorporate those easy moments 👍
For some reason I found this video quite emotional, thankyou
Thanks
Thanks so much for taking the time to write a detailed reply. I guess I will need to take on food during long runs after all 😊
It doesn't hurt to have it with you
I will save this video as a reminder to take it easy, which is something I tell all my closest friends, but don't really do for myself.
Good
really great stuff!
Thanks
Fantastic,
Thanks
I’m soon to be 59. I’ve been a competitive duathlete for 25+ years, former national team triathlon ITU world championship finisher. fell away 2 years ago (call it speed burn out). I’ve been itching to get “that high” again. “that high” that is described in this vid, especially at 3:30 mark. “Beautiful” listen to the birds look at the squirrels, enjoy and be in the moment. LSD for ever. Thanks you really struck a nerve.
Thanks
You would still burn lots of fat if you run slow but cover long distances.
4:25 "some cake." Ha ha ha. Great video. It's hard not to want to run fast often because it feels like you're flying, but my favorites are the purposefully slow long runs.
Thanks!