Yes in a week i have intervals, slow run, fast run, goal run, strengthening, tempo run and uphill/dowhill. All 7 workouts in 7 days. Do you think thats good?
Don't know about anyone else but a Zone 2 HR run for me is somewhere between a fast walk and a slow jog... Soooooo hard to maintain and feels completely unnatural.
Sounds like zone 2 to me. You will get better at it. If you really think its too easy you could try to find the upper bound of zone 2 with the talk test. Or now during quarantine, run so slow that you can easily breath through your nose. Although you're probably going just a little too fast by default. Running a bit faster and breathing just a little bit like you're actually running feels better.
Same... Zone 2 HR run for me is around 7:30 - 8:00/km. 8:00 - 8:15/km for me is pretty much a brisk walk. My heart really annoys me in that regard. It's like, once I open my eyes, my heart goes BRRRRRRRRR! But it will improve over time, I'm not losing hope :D
@@TheVeganFreediver I'm about the same in terms of pace. It feels like I'm not doing anything, but the science tells me it's the best way to get faster.
yep same here. If I want to feel like Im running, I floating around zone high 2/low 3. I feel like true zone 2 running would be useful for me when I can train for ultra marathons again, and I can put in enough weekly mileage to make it count for something.
I was hammered with injuries and running slow saved me. I’d rather run slow than not run at all. Pro tip - I started nasal breathing to force me to run slow and this allowed me to build up a huge aerobic base over 3 months…plus I didn’t have to be constantly looking at my watch to make sure i was below a certain pace or heart rate.
Totally agree. I took up running again back end of last year after some 30 year absence. Started with C25K and today I’ve completed 15k... well I actually did 16.2k just so that I know I completed 10miles as well! The videos have really helped me with understanding breathing, having better form and a whole host of things. I’m not looking towards completing a triathlon, but that doesn’t matter here. The information given is excellent and a channel I shall certainly recommend to others. Thanks 👍🥇
I am back after 7 years, looking forward to be able to finish half marathons again. I am completely out of shape and relly on good technique, at the moment I do 10k variable HIIT five times per week.
Running slowly has finally allowed me to enjoy my training and be injury and asthma- inhaler free. Since I LOVE races, that means going longer to stay competitive. Running trails prevents the boredom.
I have been following the GTN C25K and am now on week 6. Running slow and maintaining the aerobic pace has been the hardest part of the challenge because I keep pushing into the anaerobic zone no matter how “slow” I tried to go. This video was extremely helpful-wished it came out earlier :’) What I would have liked to see more of are more real-time examples of the slow shuffle-I know close to the end of the video Mark was shown doing his slow pace but as a complete beginner like me, I would have found it helpful to see a full breakdown of the form and the actual pace. Thank you for the great content; they’ve kept me running for longer than I ever had in my life!
Yes, I find it harder to run slower than my regular "in the zone" pace. I have been running for 51 years (yes, you read that correcty) and it's quite simply an integral part of my DNA. Obviously one's natural pace changes over the years due to age et al....however, the body becomes a living metronome of sorts. So when you break from that natural internal rhythm (ie: run slower) it's outside your regular mind-body synch and thus feels rather awkward and uncomfortable. For me, running has always been at least 75% psychological...and I think it's the mental (OCD) based mechanism here that is the true motivator. There have been stages over the years where I have actually run the same training distance (ie: 12K - 15K) in "exactly" the same time literally to the second, 3 ,4, or even 5 times in succession without even trying to...that's how meticulously focused and calibrated the physiological pace clock actually is. In my early 50's I ran 5 consecutive 12K road runs (on separate days) in exactly the same time. It was quite astonishing, and there is no way that I could ever do that...IF I had actually (intentionally) tried to do so. At my age, yes I do tend to run too hard still...which perhaps I shouldn't. I have been very lucky over the decades with very few injuries...I pulled my very first hamstring at 62 LOL!!...however, I did tear the Meniscus in my left knee last summer (2019) which took several months to heal fully (touch wood)... This could be an interesting sports research project I feel...
Slow jogging made me fall in love with running - I never knew you could run so slow, not get tired and just run for hours. Just take a friend with you to chat or play an interesting podcast (Rich Roll ❤️)
exactly! I hated Long distance running my whole life. but one day I got curious about slow jogging and I fell in love with it.! I love Cruising around trails and parks without gasping for air every 30mins... on my weekends I would Slow jogs for 2hrs. IDK why, please don't ask lol. I do fast and slow run on weekdays. Slow jogging improved my running exponentially, I was surprised.
I found a metronome really helpful to quicken by cadence. I used Run Tempo on iPhone and it allows you to play music at the same time and you can also adjust the volume of the metronome.
What works for me the best is listening to an audiobook or podcast. My brain focuses more on the story and somehow my running becomes nice and easy jog where I don't want to push too much 🙂(and lets not forget that you are getting additional knowledge)
Was so excited to see this video because I feel like slow runs are harder for me than faster runs, so I'm glad I'm not the only one. I'm getting better at it, but coming from a sprinting background running slow has been a hard transition. Excited to try some of these tips!
I'm a new runner, just started a year ago. Before I started researching about running techniques and training programs, I thought that I always had to run fast in order to keep progressing physically. Which was too bad because I really love listening to audiobooks as I run, and when you're running all out, its pretty difficult to focus on your audiobook. Thank God for people like you spreading great contents like these. I"m currently training for a marathon right now, and I'm sooooo glad to learn that most of my runs during the week (except strength and speed training days) is supposed to be done at a fairly comfortable pace, especially the long endurance runs on weekends. But as the video states, its pretty hard to run slow especially at the beginning of the run. The metronome tip sounds quite interesting though, I might try that.
I started running about a month ago now. I couldn't run a mile when I started, I can now run 5 or 6 comfortably. I run slowly every time I run, I love it, I love running, I used to hate running previously.
My personal experience with my self and as a professional trainer is, that to keep injuries at as low a level as possible, its extremely important to run slow, and run slow a lot ! More than you really want to. And the hard sessions should be varied a lot. Its important, as you will find out, when you pass 50 or 60 or older, and still want to be active athletes. Think years ahead in todays training.
Zone 2 running is really beneficial. When I first did it I had to walk up a hill and wasnt sure it would work. I have PB in every race since I started this in 2015. My legs are no longer wrecked the next day or days after. You have to leave your ergo at the door & trust the process & be patient.
Having taken 6 months to get back to only 5k after an Achilles problem, your video explained the likely causes and gave a timely reminder of how to avoid a reoccurrence. 👍🏻
I used to find running slow hard but after years of trying to get to grips with doing ultra marathons I’ve got used to it, now I’m too slow and trying to speed up again 😂
I recently introduced slow runs for the first time into my week. Within 3 or 4 weeks I had a knee injury. Once I’m back I’ll definitely try and imagine I’m running light across ice! Great video topic 👍
I found focusing on running form and a mid-foot landing while maintaining my normal cadence/foot turnover helps make slow running easier to manage. A friend to run with also helps pass the miles!
I want to be able to do my 10km regular run without stopping but the issue is I HATE slow running for all the reasons you highlighted, it feels uncomfortable, and it's boring. Every time I try to run slow I always give up and find myself intermittently running quick and sprinting because it feels way more natural and enjoyable; I love feeling the wind and watching the world whizz by as my music is blasting and I look over the river reflecting the sky. It gives me goose bumps and makes me smile from pure euphoria every time, that and feeling overtly sweaty and fatigued feels way more rewarding.
It all makes sense now! Recently I run my longest run in preparation for a HM race and immediately after that I started getting shin splints pain. My cadence was 145 or less… I’ll try and increase it in my next run and shorten my strides. However when I do that my heart rate goes into Z3
I relate to this so much ! It amazes me how running slow feels so strenuous somehow ugh. Relaxed/chill music and podcasts do help. thank you for such a good video, love your channel :) I'm always watching your videos for tips and informed running
YES. It's hard, and it hurts. I searched up this video because my body feels completely wrecked after starting to try to run more slowly the past few weeks. Every time the cold winter weather kicks in, I notice it's more difficult to breathe comfortably - but I don't want to stop running. The last few years I usually just changed courses and did something shorter, but I felt this year that I should just try my best to carry on by training myself to run more slowly. I'm running for fitness rather than racing, so it seemed like it might do me some good. Two weeks of struggling through slowing down, and I think I may have given myself plantar fasciitis in my right foot! My heel just kills when I first start my warm up walk, my run is fine, but then after getting home, not an hour after starting to rest, walking on it just screams! I also find myself with general body ache, but mostly in my calves and thigh muscles. I'm a relatively new runner - only been at it for going on 4 years so far - so all this pain is new to me, and I'm scratching my head trying to figure out what's going on. I have to wonder if it's the slowing down that's causing this initial soreness....Will it eventually go away, and how long will it take? I'm in my late 40s, F. Thank you so much for this video!!!
I'm in the same boat with you. Started maffetone training a few weeks ago and have to run painfully slow (literally) to stay below my prescribed heart rate. I have a history of overuse ankle pain which hadn't bothered me too much in the past month or so but after my last "run" the pains returned with a vengeance and included new knee pain and hamstring soreness. I don't pound the pavement either, it's a light sounding landing but something about this slow running is less smooth and jarring. I wonder if it's the lack of a falling forward momentum and more of a vertical hopping from foot to foot when super slow jogging. How are you feeling now?
@@JoeLeone636 Heya! Thanks for your reply! I'm a LOT better now, though still get sore. I'm still running my same route (it's only about 11.5K about 3 times a week, nothing too serious, and I'm walking a lot more to make up for extra mileage I've given up). Didn't give up on that, but I did replace my shoes, which were a lot older than I had realized. I usually like Adizero flats because they're so light, but got NB1080 this time because of the cushioning. Slowly getting used to the slower running, and though it's a little disappointing to see it's taking more time, hey - it's that much more cardio to get in, right? :) I think you're right about how the steps fall with slower running. Definitely a heavier impact, not as much air and forward momentum to keep your light as you jet ahead during faster runs, maybe? That's how it feels to me, at least. Do you live in a warm climate in general? It's still cold here, but I have some hope things will clear up once it starts to warm up again, as yesterday was a fairly warm morning and a lot of the soreness of the past few months was gone (except maybe some shin pain...man, it's always something! hah!). Keep at it! You'll get used to it, but it may just take some weeks of soreness while your muscles and ligaments get used to being yanked around differently than they're used to. I've found that simple yoga stretching videos help to work out the achy muscles before and after runs, too! Not sure if you're into that, but Yoga With Adrienne has videos that are designed to specifically target lower back, hips, legs, pre and post running stretching, all of that in like 15 minute intervals that are super easy to learn (I don't know anything about yoga before this, but picked up on it quickly!). That and some pain killers oughtta do ya! I hope you'll reply to this in a few months and let me know how things have improved for you, too! :)
Nice video. When I struggle with slow runs, it has nothing to do with running form and technique although I can appreciate why you said that and would be true to some degree. For me it's almost always about excessive work load and lack of sleep. Basically your body is fatigued before the run and you know this in the first 5 to 15 minutes of the run not at the end. What you seem to be talking about is tiredness at the end of a run where your form escapes you, but sure if your form is bad you will be more tired. Just my 2cent! Thanks guys, keep the great video coming!
Got injured several times (knee, calf, hip..) and found out the solution (in my case) was regular slow runs even walks/walk-runs to start with (thanks coach)
A great way to get good at this is to use heart rate to make sure that you run slow enough. Funny thing is that over time, you'll notice that you get considerably faster for the same slow heart rate. I think this is as much about you improving your form at those slow speeds as it is about increased fitness.
This is something I'm definitely experiencing right now training for a Backyard ultra. I'm trying to incorporate runs that are even slower than my typical easy day, an 11 minute mile compared to a normal 8 minute mile, to get my body used to that form.
My first year and half of running in 2018 and 2019, I ran too hard and too ofen as I entered so many half marathon and 10k races, as well my first full marathon. I then got plagued with a bunch for injuries from ITBS, almost a stress fracture, achilles tendinopathy that i've been dealing with since summer 2020 through now (it's gotten so much better), and then I finally gave slow/light running a shot in January. It's boring and longer indeed, but I can tell my feet is thanking me a lot.
I had COVID-19 recently and I am struggling to run as I need to do slow runs and get tired soon, today I tried that short stroke steps - like walking on the ice and did much better for 45min, so thanks for the tip!
I don't know if that's considered a slow run, but typically what I aim for is being able to breath in through my nose (still exhale through the mouth). That gives me an hr ~130 (with a max of ~185), that feels very Zone 2 to me. I quite like that pace. My cadence for that is ~170 spm, though I've had to do a bit of work to get that up from closer to 160.
It felt odd and slow when I started running in zone 2. But after a while I could increase my pace bits by bits while staying in zone 2. It’s great to reduce stress on your body, increase your overall stamina and the more you do it, the ‘faster’ you go. But getting started with it was hard and these tips are really helpfull for starters.
Exactly the same Niels - when I started Zone 2 I felt I could take along a newspaper it was so slow! It’s getting progressively quicker (now about a year in) and the effect on tempo and threshold is amazing
The boredom is the biggest and that tension of always having to keep HR in check. Podcasts are a big help. And on HR I just don’t punish myself as push for going over HR every so often and just try to keep within Z2 broadly rather than a 125-130BPM tiny amount of variation which is much harder to stick to
This couldn't have come at a better time for me. Really struggling with z2 running sessions prepping for a 70.3. Gonna stick with it taking onboard some of these points. Cheers guys.
Always been a toe runner... running on ice should help as an example... running slow is so unnatural. Useful content thanks for addressing this. Could you also help with how to improve cadence
Great breakdown man. Thank you. My partner and I have had to take are outdoor runs dramatically slower because of the ice and snow - not over-striding I'll consider that.
Thanks for this video, much needed discussion. I REALLY struggle to go slow, and learning to do it continues to be a struggle. At 54 I've learned my main reason is that I'm addicted to the endorphin high. So if I've only got 45 min (let's say), I'm not going to doddle at conversation pace. That said, running with a friend can help me keep my heart rate around 135-45, and this is helping me slow down.
Good video. Slow runs are probably my least favourite aspect of running. I dread them. Glad to know it’s not just me. Just checked my stride length between runs on Garmin and definitely looks like that could be the issue. Normally only pay attention cadence.
After years of running slow and zero progress (actually I got worse!) I no longer believe slow running works for everyone. For me I now am a firm believer in run/walk method. Run fast. But to keep HR down add in longer walking sessions.
I do some sprinting and running, but I actually enjoy my slow jogs. I don't find it hard at all. Part of it is that I usually do it barefoot. Also, I mostly travel by foot. I'll do a slow jog just to get from one place to another, at a slightly faster speed than merely walking. I'll even do this while carrying a full backpack. Now that will teach you proper form for a slow stride. I'd add that I never get bored. I'll treat my slower jogs as a meditation where I focus on my breath. I've been doing meditation practice for so long that it's easy for me to slip into a meditative state. It helps me to completely relax my body and is quite enjoyable.
I agree totally, when I'm running slowly I tend to be mindful of my aches n niggles, such as knee/hip complaints whereas when I'm running interval/tempo I feel good physically from an niggle/achy point of view (probably because my focus is on the pain of running hard) however, I feel I'm more susceptible to muscle strains when doing sprints/intervals/tempo work.
Thanks Mark, that's exactly how I'm feeling at the moment, I'm currently doing the Stryd half marathon training, and there are quite a lot of low power/easy runs, and I've started with knee pain again, and I'm currently trying to motivate myself to go do a 2 hour easy run 🤪🏃
I am currently doing C25K and just stuck in Week 4, I'm having to do it a second time round because I keep giving up on the second 5 min run. Advice everywhere is to 'run slower' and I despair because I feel like I cannot be running any slower than I already am! So this video came at the right time for me, and will be a bit mindful of these tips the next time I go out (even though, in Scotland it actually has been icy on occasion 😂)
Thanks Mark. I always struggle to run "easy pace" - I will try the "on ice " technique tomorrow. I also have a friend for the second half of my run tomorrow and will run at the speed of chat 😃
I 100% agree. I don't have that long distance pace down. I run too fast, get gassed, and basically suck wind the rest of the run because my pace is too fast for my body at that moment. I'm not saying I'm fast in general- but there's no way I could talk while running.
I do my slow runs very early morning. First advantage is no one can see me shuffling along. Second is it's easier on the bones and warm up can be an even easier shuffle for the first bit.
Not odd at all, I really struggle with this. I started training for my first marathon so was following a plan that had me run really slowly, much slower than I'd ever tried (about 7min/km pace) and I started getting bad knee pain and had to pull out of my marathon. I've put off getting back into long distance running because of this but want to try again, and ironically need to learn how to run slowly.
Interesting topic, but I'd like more real life examples that we can use. "Easy run" is going to be different for each runner, so something like expected cadence at 7:00 Min/Km, 6:30 Min/Km, 6:00 Min/Km, 5:30 Min/Km, with some videos showing the proper technique at these paces would be great. After spending the last months training mostly in Z1 and Z2 I am now more comfortable at these low paces, with cadences that go from 165 spm at 7:00 Min/Km (Z1) to around 172 spm in Z2 (6:00 Min/Km in my case). I'm not sure if that's optimal, though, they just feel fine for me and I'm always landing midfoot.
For me, Zone 2 HR is extremely hard to do so I'm looking at my HR on my watch every couple of seconds to see where I'm at; that keeps the run "interesting". Though I do often curse at myself for not being able to stay in the zone, I don't love that.
Me too! Lol I used to struggle with 'speedy' 5-10k's. Miserable, clinging to my asthma inhaler, and regularly injured. Now I run ultras... slow, relaxed, happy, and uninjured. My friends think I'm a rock star, and can't believe I'd rather race 31 miles than 3.1 miles! Lol
When running slow i feel it more tiring... Everytime im going out to go jogging with my buddies most of them run slow so i past through them most of the time while thinking how they can do that while not becoming tired easily? I feel faster runs with a bit of ling strides whie jogging
Very much agree that slow running is the hardest running I do. And when I have tried MAF I just gave up. Gonna make a concerted effort to run slow as I do need to build my aerobic base. It is very poor.
Slow pace running is tough for two reasons: #1 someone will say how they do slows run at a cool and easy 5 min per kilometer pace. But for some, that can be a fast pace. Or #2 when we run slow we just feel we need more pain and suffering to make the workout more beneficial. I have to keep saying to myself " slow down" when I run. Usually I noticed it takes me 2 kilometers just to warm up and then I can feel I get faster. Even Frank Shorter has a video saying how slow runs will make you faster. Can someone please explain HOW this happens exactly!
My main reason for finding it hard to run slow (although is ridiculous)... is that I don't like seeing a slow run on my strava haha! Especially if I'm doing intervals and have to run slow in between... want the avg pace to show more of the 5/5:30 min mile splits I've put in, not the 8/8:30 recoveries haha
There are two types of easy runs. 1. They are scheduled because you want to get a fast aerobic pace and suddenly it starts raining and you wish you could just run as fast as possible home. or 2. It is just beautiful weather you feel great and you end up running faster than you actually wanted but you don't care it was just amazing 😄 No seriously slow running requires a lot of effort when it comes to getting comfortable whilst running. It is not very exhausting but you feel in the beginning weird and strange doing it. But after a month or two you firstly get quicker and you also get more used to it.
Really useful. Following the Maffetone method but no end of calf strains and then lower back pain so have had to stop for a while :( . Run on muddy tracks so that could be a reason too
i hate slow runs because i HAVE to, im a newb runner and as soon as i try the "forward lean from the ankles, landing under your center of gravity, "pulling" the foot back with the glutes and 180 cadence... im at 150 bpm before i even check my watch :p a good thing is that i improve quickly, newbie-gains still rolling in :D
Yeah, I've even tried speed walking rather than slower jogging on easy days, and it's still hard. My heart rate hits the same speed walking as slow jogging. If I'm really trying for an easy day I seem to do better alternating between running and walking to keep the heart rate down. BTW, in the American military we called that the recon shuffle. But every branch of service has its own term for shuffle jogging with boots.
I was training at HR zone 2 and initially (a very long period of initially..) everyone ran past me.. it's hard to fight the temptation to pick up the pace.
For me (overweight runner including trial for 7 years) that is ....not my problem. When I slow down I actually increse cadence a little bit. The trouble is not the leverage. It is difference between what my body is used to as most effective (list energy intensive) way to travel a given distance in a running mode and the way I try to force it to do it- frustration. Long runs are easy technically- just run slow and don't overthink it. They are frustrating, but effective way to improve your long distance run. Running under LT1 (HR around 130 or breathing trough the nose all the time with ease or singing without trouble) increases the amount of mitochondria and allows for better fat usage during run (instead glycogen). It will not make you faster on a 2 h run, but it will increase your 5h run distance. The key to not get frustrated is stop planing the exercise based on distance or loop and start planing based on time. The training should be long - at list one h or more. No glucose replenishment is needed. Stop looking at the pace and start looking at the HR and breathing rate. No real technical skill is needed. You can jump to high on this ones if it makes it easier for you.
I've been experiencing quite a bit of knee/feet pain recently. After I got done with my XC season my feet and knees were quite hurting. I took some time off in the winter (not a lot of structured time off cause winter is just hard to plan training in). I suspect they've been hurting a bit from tight muscles (maybe not great stretching) and probably also my running form. I tend to over-stride a lot and over all take slower strides than I usually do, making it definitely a possibility ,or one of the factors, causing my leg pain.
Just been watching the Joe Skipper easy run (04:00min/km) video, and talking about super slow near walking (05:00min/km). I think the hardest bit about slow runs is being judged by others for going slow. On strava or where ever. Even just coping with how slow you have to go to keep your heart rate in zone 2 isn’t much fun 😂 That venue looks very cool.
I’ve been doing 6km runs once a week for about a year now (started last March), on tarmac - my average cadence is 157, pace is 5’35’’, average heart rate is 174 and my time is around 34 mins. Not sure if that’s good or bad though!!
I literally had shin splints 4 months as i always thought i Had to do slow Runs to ease Back into it. Also running slow actually might be the cause of my injury
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Do you run too hard, too often? Let us know 🏃♂️
Yes in a week i have intervals, slow run, fast run, goal run, strengthening, tempo run and uphill/dowhill. All 7 workouts in 7 days. Do you think thats good?
Definitely - else I just get bored. Altought I know a balanced training load is key I simply cannot slow down.
What is considered a slow pace? 6-7mins per km?
@@terencetan236 Ummm... It can be different for every different individual, but for me that is 5:50 to 6:15 per km.
hey is this filmed at odd down in bath also are you doing the duathlon there on 20th of march
Don't know about anyone else but a Zone 2 HR run for me is somewhere between a fast walk and a slow jog... Soooooo hard to maintain and feels completely unnatural.
Sounds like zone 2 to me. You will get better at it.
If you really think its too easy you could try to find the upper bound of zone 2 with the talk test. Or now during quarantine, run so slow that you can easily breath through your nose.
Although you're probably going just a little too fast by default. Running a bit faster and breathing just a little bit like you're actually running feels better.
Same... Zone 2 HR run for me is around 7:30 - 8:00/km. 8:00 - 8:15/km for me is pretty much a brisk walk. My heart really annoys me in that regard. It's like, once I open my eyes, my heart goes BRRRRRRRRR! But it will improve over time, I'm not losing hope :D
@@TheVeganFreediver I'm about the same in terms of pace. It feels like I'm not doing anything, but the science tells me it's the best way to get faster.
yep same here. If I want to feel like Im running, I floating around zone high 2/low 3. I feel like true zone 2 running would be useful for me when I can train for ultra marathons again, and I can put in enough weekly mileage to make it count for something.
Yeah.. same 😶😶
I was hammered with injuries and running slow saved me. I’d rather run slow than not run at all. Pro tip - I started nasal breathing to force me to run slow and this allowed me to build up a huge aerobic base over 3 months…plus I didn’t have to be constantly looking at my watch to make sure i was below a certain pace or heart rate.
Good advice, with the nasal breathing, will give that a try!
I got no base and nasal breathing still makes my heart rate go up, I'm jealous of your situation
The nasal breathing is a big thing. If you can’t get all your respiration that way you’re going to hard.
Not an odd topic, super useful !
This channel is becoming the best information source for runners of all expericence levels.
I cannot thank you enough!
Glad you enjoy it!
Totally agree. I took up running again back end of last year after some 30 year absence. Started with C25K and today I’ve completed 15k... well I actually did 16.2k just so that I know I completed 10miles as well!
The videos have really helped me with understanding breathing, having better form and a whole host of things. I’m not looking towards completing a triathlon, but that doesn’t matter here. The information given is excellent and a channel I shall certainly recommend to others. Thanks 👍🥇
I am back after 7 years, looking forward to be able to finish half marathons again. I am completely out of shape and relly on good technique, at the moment I do 10k variable HIIT five times per week.
I hate slow runs! Always end up faster than I planned... Hope this video helps
I agree. The older I get I really have one speed. My 5k is slightly less than half of my 10k
You have to cope with your slow/easy/low heart rate runs since they should be somewhere 80-90% of your runs 🤷🏽♂️
😁🙏
I think you can set your run a bit faster
Running slowly has finally allowed me to enjoy my training and be injury and asthma- inhaler free. Since I LOVE races, that means going longer to stay competitive. Running trails prevents the boredom.
Yup. My favourite is 'recovery runs' that turn into a fight to the death 😂
I have been following the GTN C25K and am now on week 6. Running slow and maintaining the aerobic pace has been the hardest part of the challenge because I keep pushing into the anaerobic zone no matter how “slow” I tried to go. This video was extremely helpful-wished it came out earlier :’)
What I would have liked to see more of are more real-time examples of the slow shuffle-I know close to the end of the video Mark was shown doing his slow pace but as a complete beginner like me, I would have found it helpful to see a full breakdown of the form and the actual pace.
Thank you for the great content; they’ve kept me running for longer than I ever had in my life!
Yes, I find it harder to run slower than my regular "in the zone" pace.
I have been running for 51 years (yes, you read that correcty) and it's quite simply an integral part of my DNA.
Obviously one's natural pace changes over the years due to age et al....however, the body becomes a living metronome of sorts. So when you break from that natural internal rhythm (ie: run slower) it's outside your regular mind-body synch and thus feels rather awkward and uncomfortable.
For me, running has always been at least 75% psychological...and I think it's the mental (OCD) based mechanism here that is the true motivator. There have been stages over the years where I have actually run the same training distance (ie: 12K - 15K) in "exactly" the same time literally to the second, 3 ,4, or even 5 times in succession without even trying to...that's how meticulously focused and calibrated the physiological pace clock actually is.
In my early 50's I ran 5 consecutive 12K road runs (on separate days) in exactly the same time.
It was quite astonishing, and there is no way that I could ever do that...IF I had actually (intentionally) tried to do so.
At my age, yes I do tend to run too hard still...which perhaps I shouldn't.
I have been very lucky over the decades with very few injuries...I pulled my very first hamstring at 62 LOL!!...however, I did tear the Meniscus in my left knee last summer (2019) which took several months to heal fully (touch wood)...
This could be an interesting sports research project I feel...
Woahhahhh my braainn
51 years??? Holy shit gramps I wanna be like you
Slow jogging made me fall in love with running - I never knew you could run so slow, not get tired and just run for hours. Just take a friend with you to chat or play an interesting podcast (Rich Roll ❤️)
exactly! I hated Long distance running my whole life. but one day I got curious about slow jogging and I fell in love with it.! I love Cruising around trails and parks without gasping for air every 30mins... on my weekends I would Slow jogs for 2hrs. IDK why, please don't ask lol. I do fast and slow run on weekdays. Slow jogging improved my running exponentially, I was surprised.
@@marumarukira someone likes their 🥊😜."Dempsey roll"
I found a metronome really helpful to quicken by cadence. I used Run Tempo on iPhone and it allows you to play music at the same time and you can also adjust the volume of the metronome.
What works for me the best is listening to an audiobook or podcast.
My brain focuses more on the story and somehow my running becomes nice and easy jog where I don't want to push too much 🙂(and lets not forget that you are getting additional knowledge)
A treadmill is your best friend if you struggle to run slow. Set it to a slow speed and you have no choice. Helped me big time. 👍💯
Was so excited to see this video because I feel like slow runs are harder for me than faster runs, so I'm glad I'm not the only one. I'm getting better at it, but coming from a sprinting background running slow has been a hard transition. Excited to try some of these tips!
Ground Contact Time increases as you slow down which in return causes more discomfort and pain.
I'm a new runner, just started a year ago. Before I started researching about running techniques and training programs, I thought that I always had to run fast in order to keep progressing physically. Which was too bad because I really love listening to audiobooks as I run, and when you're running all out, its pretty difficult to focus on your audiobook. Thank God for people like you spreading great contents like these. I"m currently training for a marathon right now, and I'm sooooo glad to learn that most of my runs during the week (except strength and speed training days) is supposed to be done at a fairly comfortable pace, especially the long endurance runs on weekends. But as the video states, its pretty hard to run slow especially at the beginning of the run. The metronome tip sounds quite interesting though, I might try that.
I started running about a month ago now. I couldn't run a mile when I started, I can now run 5 or 6 comfortably. I run slowly every time I run, I love it, I love running, I used to hate running previously.
My personal experience with my self and as a professional trainer is, that to keep injuries at as low a level as possible, its extremely important to run slow, and run slow a lot !
More than you really want to.
And the hard sessions should be varied a lot.
Its important, as you will find out, when you pass 50 or 60 or older, and still want to be active athletes.
Think years ahead in todays training.
Zone 2 running is really beneficial. When I first did it I had to walk up a hill and wasnt sure it would work. I have PB in every race since I started this in 2015. My legs are no longer wrecked the next day or days after. You have to leave your ergo at the door & trust the process & be patient.
Thanks so much for this. I'd been wondering for months if something was wrong with the way I was running easy because of the discomfort.
Having taken 6 months to get back to only 5k after an Achilles problem, your video explained the likely causes and gave a timely reminder of how to avoid a reoccurrence. 👍🏻
I run slowly (to avoid injuries) and always feel bad for not running faster. This videos makes me feel a little better.
Good to hear! Did you learn anything helpful from this video? 👀
I used to find running slow hard but after years of trying to get to grips with doing ultra marathons I’ve got used to it, now I’m too slow and trying to speed up again 😂
I recently introduced slow runs for the first time into my week. Within 3 or 4 weeks I had a knee injury. Once I’m back I’ll definitely try and imagine I’m running light across ice! Great video topic 👍
I found focusing on running form and a mid-foot landing while maintaining my normal cadence/foot turnover helps make slow running easier to manage. A friend to run with also helps pass the miles!
Okay this is spot on. Whenever I slow down, I'm heavy-footed and also my calves start burning like crazy.
Its funny but I really tried tot do a lot of Z2 in the new year and strained my calf!
I thought it was just me! My lower legs get very tight and achy on slower runs
I want to be able to do my 10km regular run without stopping but the issue is I HATE slow running for all the reasons you highlighted, it feels uncomfortable, and it's boring. Every time I try to run slow I always give up and find myself intermittently running quick and sprinting because it feels way more natural and enjoyable; I love feeling the wind and watching the world whizz by as my music is blasting and I look over the river reflecting the sky. It gives me goose bumps and makes me smile from pure euphoria every time, that and feeling overtly sweaty and fatigued feels way more rewarding.
It all makes sense now! Recently I run my longest run in preparation for a HM race and immediately after that I started getting shin splints pain. My cadence was 145 or less… I’ll try and increase it in my next run and shorten my strides. However when I do that my heart rate goes into Z3
I relate to this so much ! It amazes me how running slow feels so strenuous somehow ugh. Relaxed/chill music and podcasts do help. thank you for such a good video, love your channel :) I'm always watching your videos for tips and informed running
YES. It's hard, and it hurts. I searched up this video because my body feels completely wrecked after starting to try to run more slowly the past few weeks. Every time the cold winter weather kicks in, I notice it's more difficult to breathe comfortably - but I don't want to stop running. The last few years I usually just changed courses and did something shorter, but I felt this year that I should just try my best to carry on by training myself to run more slowly. I'm running for fitness rather than racing, so it seemed like it might do me some good. Two weeks of struggling through slowing down, and I think I may have given myself plantar fasciitis in my right foot! My heel just kills when I first start my warm up walk, my run is fine, but then after getting home, not an hour after starting to rest, walking on it just screams! I also find myself with general body ache, but mostly in my calves and thigh muscles. I'm a relatively new runner - only been at it for going on 4 years so far - so all this pain is new to me, and I'm scratching my head trying to figure out what's going on. I have to wonder if it's the slowing down that's causing this initial soreness....Will it eventually go away, and how long will it take? I'm in my late 40s, F. Thank you so much for this video!!!
I'm in the same boat with you. Started maffetone training a few weeks ago and have to run painfully slow (literally) to stay below my prescribed heart rate. I have a history of overuse ankle pain which hadn't bothered me too much in the past month or so but after my last "run" the pains returned with a vengeance and included new knee pain and hamstring soreness. I don't pound the pavement either, it's a light sounding landing but something about this slow running is less smooth and jarring.
I wonder if it's the lack of a falling forward momentum and more of a vertical hopping from foot to foot when super slow jogging. How are you feeling now?
@@JoeLeone636 Heya! Thanks for your reply! I'm a LOT better now, though still get sore. I'm still running my same route (it's only about 11.5K about 3 times a week, nothing too serious, and I'm walking a lot more to make up for extra mileage I've given up). Didn't give up on that, but I did replace my shoes, which were a lot older than I had realized. I usually like Adizero flats because they're so light, but got NB1080 this time because of the cushioning. Slowly getting used to the slower running, and though it's a little disappointing to see it's taking more time, hey - it's that much more cardio to get in, right? :) I think you're right about how the steps fall with slower running. Definitely a heavier impact, not as much air and forward momentum to keep your light as you jet ahead during faster runs, maybe? That's how it feels to me, at least. Do you live in a warm climate in general? It's still cold here, but I have some hope things will clear up once it starts to warm up again, as yesterday was a fairly warm morning and a lot of the soreness of the past few months was gone (except maybe some shin pain...man, it's always something! hah!). Keep at it! You'll get used to it, but it may just take some weeks of soreness while your muscles and ligaments get used to being yanked around differently than they're used to. I've found that simple yoga stretching videos help to work out the achy muscles before and after runs, too! Not sure if you're into that, but Yoga With Adrienne has videos that are designed to specifically target lower back, hips, legs, pre and post running stretching, all of that in like 15 minute intervals that are super easy to learn (I don't know anything about yoga before this, but picked up on it quickly!). That and some pain killers oughtta do ya! I hope you'll reply to this in a few months and let me know how things have improved for you, too! :)
Nice video. When I struggle with slow runs, it has nothing to do with running form and technique although I can appreciate why you said that and would be true to some degree. For me it's almost always about excessive work load and lack of sleep. Basically your body is fatigued before the run and you know this in the first 5 to 15 minutes of the run not at the end. What you seem to be talking about is tiredness at the end of a run where your form escapes you, but sure if your form is bad you will be more tired. Just my 2cent! Thanks guys, keep the great video coming!
Glad you posted this video. Slower paced runs always cause my calves to tighten. glad its not just me.
Got injured several times (knee, calf, hip..) and found out the solution (in my case) was regular slow runs even walks/walk-runs to start with (thanks coach)
A great way to get good at this is to use heart rate to make sure that you run slow enough. Funny thing is that over time, you'll notice that you get considerably faster for the same slow heart rate. I think this is as much about you improving your form at those slow speeds as it is about increased fitness.
This is something I'm definitely experiencing right now training for a Backyard ultra. I'm trying to incorporate runs that are even slower than my typical easy day, an 11 minute mile compared to a normal 8 minute mile, to get my body used to that form.
My first year and half of running in 2018 and 2019, I ran too hard and too ofen as I entered so many half marathon and 10k races, as well my first full marathon. I then got plagued with a bunch for injuries from ITBS, almost a stress fracture, achilles tendinopathy that i've been dealing with since summer 2020 through now (it's gotten so much better), and then I finally gave slow/light running a shot in January. It's boring and longer indeed, but I can tell my feet is thanking me a lot.
I had COVID-19 recently and I am struggling to run as I need to do slow runs and get tired soon, today I tried that short stroke steps - like walking on the ice and did much better for 45min, so thanks for the tip!
Thanks for sharing!
I don't know if that's considered a slow run, but typically what I aim for is being able to breath in through my nose (still exhale through the mouth). That gives me an hr ~130 (with a max of ~185), that feels very Zone 2 to me. I quite like that pace. My cadence for that is ~170 spm, though I've had to do a bit of work to get that up from closer to 160.
It felt odd and slow when I started running in zone 2. But after a while I could increase my pace bits by bits while staying in zone 2. It’s great to reduce stress on your body, increase your overall stamina and the more you do it, the ‘faster’ you go. But getting started with it was hard and these tips are really helpfull for starters.
Exactly the same Niels - when I started Zone 2 I felt I could take along a newspaper it was so slow! It’s getting progressively quicker (now about a year in) and the effect on tempo and threshold is amazing
Thanks for addressing the topic, good tips as always.
The boredom is the biggest and that tension of always having to keep HR in check. Podcasts are a big help. And on HR I just don’t punish myself as push for going over HR every so often and just try to keep within Z2 broadly rather than a 125-130BPM tiny amount of variation which is much harder to stick to
Slow jogging on new routes is pure bliss. ✨️😇👍
This couldn't have come at a better time for me. Really struggling with z2 running sessions prepping for a 70.3. Gonna stick with it taking onboard some of these points. Cheers guys.
This actually helped so much, thank you!
Always been a toe runner... running on ice should help as an example... running slow is so unnatural. Useful content thanks for addressing this. Could you also help with how to improve cadence
Great video. Love running easy, slow, long runs. I sleep better and don't get injured as much, and recovery is faster.
Great breakdown man. Thank you. My partner and I have had to take are outdoor runs dramatically slower because of the ice and snow - not over-striding I'll consider that.
Thanks for this video, much needed discussion. I REALLY struggle to go slow, and learning to do it continues to be a struggle. At 54 I've learned my main reason is that I'm addicted to the endorphin high. So if I've only got 45 min (let's say), I'm not going to doddle at conversation pace. That said, running with a friend can help me keep my heart rate around 135-45, and this is helping me slow down.
Just started running , this channel is really helpful
Great to have you on board!
This is great. Really really helpful. Exactly what I needed!
So true !your so used to a certain stride length that it's hard to shorten but I'm certainly going to try today!
Thanks Mark, great video I have been seeking the answer to this question for some time now.
Good video. Slow runs are probably my least favourite aspect of running. I dread them. Glad to know it’s not just me.
Just checked my stride length between runs on Garmin and definitely looks like that could be the issue. Normally only pay attention cadence.
When boredom kicks in I start shouting "WHO'S GONNA CARRY THE BOATS?"
JK, I just imagine I'm doing that- I don't dare to.
After years of running slow and zero progress (actually I got worse!) I no longer believe slow running works for everyone. For me I now am a firm believer in run/walk method. Run fast. But to keep HR down add in longer walking sessions.
I do some sprinting and running, but I actually enjoy my slow jogs. I don't find it hard at all.
Part of it is that I usually do it barefoot. Also, I mostly travel by foot. I'll do a slow jog just to get from one place to another, at a slightly faster speed than merely walking. I'll even do this while carrying a full backpack. Now that will teach you proper form for a slow stride.
I'd add that I never get bored. I'll treat my slower jogs as a meditation where I focus on my breath. I've been doing meditation practice for so long that it's easy for me to slip into a meditative state. It helps me to completely relax my body and is quite enjoyable.
I agree totally, when I'm running slowly I tend to be mindful of my aches n niggles, such as knee/hip complaints whereas when I'm running interval/tempo I feel good physically from an niggle/achy point of view (probably because my focus is on the pain of running hard) however, I feel I'm more susceptible to muscle strains when doing sprints/intervals/tempo work.
I do tend to lower cadence and keep the same stride length on easy runs leading to over striding. So that makes a ton of sense!
I haven’t even watched yet but I already know that I have the opposite problem. 😂
Thanks Mark, that's exactly how I'm feeling at the moment, I'm currently doing the Stryd half marathon training, and there are quite a lot of low power/easy runs, and I've started with knee pain again, and I'm currently trying to motivate myself to go do a 2 hour easy run 🤪🏃
I am currently doing C25K and just stuck in Week 4, I'm having to do it a second time round because I keep giving up on the second 5 min run. Advice everywhere is to 'run slower' and I despair because I feel like I cannot be running any slower than I already am! So this video came at the right time for me, and will be a bit mindful of these tips the next time I go out (even though, in Scotland it actually has been icy on occasion 😂)
First slow run today and my calf, hip, and back all were tight or slightly pained. I hated it. I will take this tips into the next one.
Thanks Mark.
I always struggle to run "easy pace" - I will try the "on ice " technique tomorrow. I also have a friend for the second half of my run tomorrow and will run at the speed of chat 😃
Perfect!
I 100% agree. I don't have that long distance pace down. I run too fast, get gassed, and basically suck wind the rest of the run because my pace is too fast for my body at that moment. I'm not saying I'm fast in general- but there's no way I could talk while running.
I run for health. My pace is usually 7-8.30 per km. I like enjoying it than making it a competition
I do my slow runs very early morning. First advantage is no one can see me shuffling along.
Second is it's easier on the bones and warm up can be an even easier shuffle for the first bit.
Good to be a bit older and so don't really care. Being lazy slow running is perfect for me.
I’ve been running MAF for the past 3 months. It’s all a mindset & wasn’t that hard to slow it right down.
Plus it seriously builds your base!!
Not odd at all, I really struggle with this. I started training for my first marathon so was following a plan that had me run really slowly, much slower than I'd ever tried (about 7min/km pace) and I started getting bad knee pain and had to pull out of my marathon. I've put off getting back into long distance running because of this but want to try again, and ironically need to learn how to run slowly.
Interesting topic, but I'd like more real life examples that we can use. "Easy run" is going to be different for each runner, so something like expected cadence at 7:00 Min/Km, 6:30 Min/Km, 6:00 Min/Km, 5:30 Min/Km, with some videos showing the proper technique at these paces would be great.
After spending the last months training mostly in Z1 and Z2 I am now more comfortable at these low paces, with cadences that go from 165 spm at 7:00 Min/Km (Z1) to around 172 spm in Z2 (6:00 Min/Km in my case). I'm not sure if that's optimal, though, they just feel fine for me and I'm always landing midfoot.
For me, Zone 2 HR is extremely hard to do so I'm looking at my HR on my watch every couple of seconds to see where I'm at; that keeps the run "interesting". Though I do often curse at myself for not being able to stay in the zone, I don't love that.
Finally found my niche in which I excel...
Me too! Lol I used to struggle with 'speedy' 5-10k's. Miserable, clinging to my asthma inhaler, and regularly injured. Now I run ultras... slow, relaxed, happy, and uninjured. My friends think I'm a rock star, and can't believe I'd rather race 31 miles than 3.1 miles! Lol
@@Kelly_Ben Honestly the shorter the race distance the worse it feels. I'd rather race a 20k than a 1500m.
I’m very new to running. Was meant to do a long run today at a nice slow and easy pace. I’ve ended up with a ruined ankle now.
Thanks for the great video.. it was a huge help.
You're welcome! We're glad we can help.
I really need to learn this. I walk 100K races but I want to run them, at least in part. The pace needed is completely different to my usual 5 or 10k.
I seem to hop more when trying to slow down. This bothers my knees
When running slow i feel it more tiring... Everytime im going out to go jogging with my buddies most of them run slow so i past through them most of the time while thinking how they can do that while not becoming tired easily? I feel faster runs with a bit of ling strides whie jogging
Very much agree that slow running is the hardest running I do. And when I have tried MAF I just gave up. Gonna make a concerted effort to run slow as I do need to build my aerobic base. It is very poor.
helpful for me as i've started doing MAF training and its def pretty rough on the body even if it's easier on the cardio
Slow pace running is tough for two reasons: #1 someone will say how they do slows run at a cool and easy 5 min per kilometer pace. But for some, that can be a fast pace. Or #2 when we run slow we just feel we need more pain and suffering to make the workout more beneficial. I have to keep saying to myself " slow down" when I run. Usually I noticed it takes me 2 kilometers just to warm up and then I can feel I get faster. Even Frank Shorter has a video saying how slow runs will make you faster. Can someone please explain HOW this happens exactly!
My main reason for finding it hard to run slow (although is ridiculous)... is that I don't like seeing a slow run on my strava haha! Especially if I'm doing intervals and have to run slow in between... want the avg pace to show more of the 5/5:30 min mile splits I've put in, not the 8/8:30 recoveries haha
Strava is full of people with ego issues.
@@FatUglySadMan Agreed! TH-cam’s full of people with unhelpful and useless comments also.
Thank you! Always struggle to dial back...
In my case, I feel that my calves, especially Peroneal muscles and tendons, are more sore when I run slower.
There are two types of easy runs.
1. They are scheduled because you want to get a fast aerobic pace and suddenly it starts raining and you wish you could just run as fast as possible home.
or
2. It is just beautiful weather you feel great and you end up running faster than you actually wanted but you don't care it was just amazing 😄
No seriously slow running requires a lot of effort when it comes to getting comfortable whilst running. It is not very exhausting but you feel in the beginning weird and strange doing it. But after a month or two you firstly get quicker and you also get more used to it.
Great explanation. 👍
All my easy days I do on my bike, because my running form suffers so much in easy pace
2:40 bang on! Whenever I run slower, my feet hurt more.
YES
Really useful. Following the Maffetone method but no end of calf strains and then lower back pain so have had to stop for a while :( . Run on muddy tracks so that could be a reason too
i hate slow runs because i HAVE to, im a newb runner and as soon as i try the "forward lean from the ankles, landing under your center of gravity, "pulling" the foot back with the glutes and 180 cadence... im at 150 bpm before i even check my watch :p a good thing is that i improve quickly, newbie-gains still rolling in :D
Yeah, I've even tried speed walking rather than slower jogging on easy days, and it's still hard. My heart rate hits the same speed walking as slow jogging. If I'm really trying for an easy day I seem to do better alternating between running and walking to keep the heart rate down.
BTW, in the American military we called that the recon shuffle. But every branch of service has its own term for shuffle jogging with boots.
I was training at HR zone 2 and initially (a very long period of initially..) everyone ran past me.. it's hard to fight the temptation to pick up the pace.
I'm new to running and find it hard to run slow
When I do manage it random passers by jump in front of me and cry faster faster. So annoying.
amazing.. very helpful 🤩💪🏿
For me (overweight runner including trial for 7 years) that is ....not my problem. When I slow down I actually increse cadence a little bit. The trouble is not the leverage. It is difference between what my body is used to as most effective (list energy intensive) way to travel a given distance in a running mode and the way I try to force it to do it- frustration. Long runs are easy technically- just run slow and don't overthink it. They are frustrating, but effective way to improve your long distance run. Running under LT1 (HR around 130 or breathing trough the nose all the time with ease or singing without trouble) increases the amount of mitochondria and allows for better fat usage during run (instead glycogen). It will not make you faster on a 2 h run, but it will increase your 5h run distance. The key to not get frustrated is stop planing the exercise based on distance or loop and start planing based on time. The training should be long - at list one h or more. No glucose replenishment is needed. Stop looking at the pace and start looking at the HR and breathing rate. No real technical skill is needed. You can jump to high on this ones if it makes it easier for you.
I've been experiencing quite a bit of knee/feet pain recently. After I got done with my XC season my feet and knees were quite hurting. I took some time off in the winter (not a lot of structured time off cause winter is just hard to plan training in). I suspect they've been hurting a bit from tight muscles (maybe not great stretching) and probably also my running form. I tend to over-stride a lot and over all take slower strides than I usually do, making it definitely a possibility ,or one of the factors, causing my leg pain.
Very useful, thanks 👍😀
Just been watching the Joe Skipper easy run (04:00min/km) video, and talking about super slow near walking (05:00min/km).
I think the hardest bit about slow runs is being judged by others for going slow. On strava or where ever.
Even just coping with how slow you have to go to keep your heart rate in zone 2 isn’t much fun 😂
That venue looks very cool.
I suffer with Strava paranoia 🤣 I also find it so much easier to run fast. It’s frustrating that I can’t force myself to run slow.
I’ve been doing 6km runs once a week for about a year now (started last March), on tarmac - my average cadence is 157, pace is 5’35’’, average heart rate is 174 and my time is around 34 mins. Not sure if that’s good or bad though!!
Good explanation about how and why. But al the slow-mo video doesn’t show it correctly. I think that is unfortunate..
I literally had shin splints 4 months as i always thought i Had to do slow Runs to ease Back into it.
Also running slow actually might be the cause of my injury
How are you doing now? I started slow running about 8 weeks ago and I have shins splits for around 6 weeks now. Never had it before