I’m 75. I wish someone would make a video on helping older runners. Tomorrow I’ll run my first outdoor 5 k training run. I’ll go slow. Check heart rates etc.
I'm 71: ditto. I'm getting to grips with my easy runs by using the heart rate monitor on my GPS watch, but is pricey and requires constant diligence. I'm going to run into a lamppost or a tree pretty soon.
Thank the Lord God you are still able to run at that age and enjoy the run.. Age is just a mindset, it's the recovery that is slower! Never too old to build muscle and fitness.
Unfortunetly I have to keep a pace of 9:30 min/km to stay in Zone 2, committed to it though. Hoping it comes down to where can actually run on my Zone 2 “runs” 🤣
Same here. U cant let all of these programs, videos influence u too much. Zone 2 (garmin not strava!) is so slow for any beginner. All these videos r made by younger people, who has been training for 10 years all in with little other commitments. Coming down to 7 min/km maf pace is what im working towards - that took me 3 years training before. My zone 2 (65%) is 9 min/km, with some walking if its a slight incline, windy etc. I have also started to remove pace from display, but keep monitoring heartrate. I agree, running this slowly eventually feel great! Even running higher aerobic is a chore now. Benefits will come, but it takes alot of time. Im 3 months in after a long break, and 90% of my runs r zone 2 and liw zone 3 - feel so much better and i think u can safely build much longer mileage, enjoy u runs more, not get injured this way. The rest 10% i trail run, turn off everything and just enjoy pushing those hills.
It will come. But even garmin (who i really dislike) says that zone 2 is jogging normally where zone 3 u can run. There really isnt a downside to walking either - but try to focus in breathing. To run at zone 2 u have to total breath control and belly breath. Economy, pace, and breathing will develop but it sometimes suck that u have to constantly work consiouslly on breathing. Since zone 2 is so low intensity u can really develop more mileage too, safely. I run 35 to 60k a week, 90% with a pulse under 134. It works, but it feels hard to be slow - but worse to injure yourself and overtrain by going too fast.
I'm the same. Usually my runs are between zone 4&5 and this is even when I've slowed down 30sec per min. I feel like a comfortable pace But trying to get my heart rate to zone 2 (according to my Garmin Fenix) is pretty much a fast pace walk
I think one way to have an easier time maintaining easy in the easy runs is to learn to enjoy them for what they are. I love that they give me time to think and get into a bit of a meditative state. I can't do that if I'm pushing a tempo pace.
Exactly! Easy runs give the chance to relax the mind, or focus on form, or focus on listening to our bodies, or on listening to the feeling of the current heart rate (i like to guess my hr as i run), or focus on the surroundings. There's a lot to enjoy in a slow run!
I started MAF training about 7 weeks ago and it has been a huge help in forcing me to slow down. I used to be in pain on every run (and after every run -- pretty much all the time)...but just a few weeks into MAF training and doing mostly easy runs (truly easy) I'm now virtually pain free! It's wonderful. That's what I use as my motivation when my ego begs me to run faster/harder on what are supposed to be my easy days.
MAF training for me would mean walking all the time, forever. Running at 126bpm is pretty much impossible for me. I wish I could but I tried it for about two months and just got fed up and wasn't enjoying running at all. Good work if it's working for you.
Started paying attention to HR on long Sunday runs during lockdown 1. Really challenging at the start to stay in Z1/Z2 but am seeing the benefits with my first sub 4hr marathon (solo run too) back in April. Funny how hitting 50 made me want to think about running slower. Even funnier that I am running stronger now than ever before! Great video GTN!
I think that is the hardest part of training. I need to use my watch and keep to a 6:00 to 6:15 pace. I'm an older runner so I won't hit your numbers you put in video. I do manage to stay injury free which is a good thing, so far. Cheers
Fab video! I really struggle with running at an easy pace. I went out for an "easy" run this morning but when I got back I had to change the description on my training plan to "hard tempo" run.
I've been training too hard on easy session for 5 years. Right now I force myself to keep easy days easy and I improved my run as much in two monthes keeping the easy run easy as in two years of pushing hard everytime. So, now I feel like I could train more everyday when I was wondering how to do my hard sessions. It's really hard to run slow watching people overtaking you but the matters is what you can do on race days.
@GTN, are you sure the HR math is correct? With LTHR 165, zone 1 should be below 165×0.85=140.25 and zone 2 should be greater or equal to 140.25 and below 165×0.89=146.85.
I heard about different types of running workouts, but I think you guys have one more type up your sleeve. 'Setting up the camera and then running in front of it and then coming back to pick up the gear' type of workout. Would be great to hear how this workout can improve the performance of us mortals 😂
In my coaching practice I see that those easy runs only work for athletes who are already quite developed runners - as for beginners without a proper aerobic base, this would probably mean 'walking'. Also I prefer to set the zones in power (using a Stryd e.g.) as this is a more absolute value rather than HR which can fluctuate quite significantly or speed, where terrain obviously plays a part. I do agree that most athletes run their Z2 runs too fast though and I quite often have to remind my athletes to go slower to reap the benefits.
Late coming to this thread but I'm glad you brought this up. I'm 54 but have been running on an off for about 12 years but was probably working too hard most of the time to really progress or enjoy my runs. I did start to slow down especially for the long runs and have started to see the benefits. However, I recently came across the MAF method which states I should be running with a heart rate of 126bpm which to me is pretty much impossible and would mean walking all the time, forever. I do my easy runs at around 156bpm and harder runs at around 165bpm but this feels about right to me. I think some people just have higher heart rates, maybe? My resting heart rate tends to be between 45-55bpm usually.
@Paul Fenton yes that might be the case but without having the knowledge of your HRmax that’s difficult to tell. If you can have an easy conversation with someone while running without really getting out of breath you are probably hitting zone 2 (or Z1 depending on the system you’re using)
That's my dilemma. At a 9 minute/mile pace over 3 miles, my average HR is 172. I would have to do a run/walk in order to maintain a zone 2, but that seems counter-productive when my goal is to eventually run 13.1 miles.
How do you approach 'Easy' runs when you're new to running an/or really unfit where just running - heck jogging- is a full on lung busting work out. With the numbers you mention seem to be for people who can run, but these 'easy' runs even appear on the most basic and early training plans. Feeling a bit lost and left out here :(
I was in the same situation many years ago. Trust the process and slow runs 80% of time. Involve the harder workouts for short periods and you will soon see improvements. Incorporate walk/run workouts. Never give up. Cheers
Just slow jog and recover with walks whenever your HR spikes above zone 2 - if you have a watch, otherwise just go by feel. Do it for like an hour, but regularly (say 3x a week). No need to look at your pace. Don't mind the pace numbers shown in the video, I've been running for 4+ years and Mark's "easy" paces are my all-out race paces.
Just walk. I did the couch to 5k (there is a whole series on this from the same channel gtn) it’s a lot of walking in the beginning but it really works
HR zones seem weird to me. When I run super slow, whether it's 10/11/12 minute per mile pace, my heart rate is always around the 155 mark. Even when I run fast, it usually chills around 165. I would legit have to crawl to get in zone 1 or 2 it seems
then crawl lol...heart rate has to stay around 140 or below to get the benefits...just the way it is...took my to long to learn this and far to many injuries and setbacks
@@brianmcguffee7394 the principle of this is true but it is not the case that the exact same numbers apply to everyone. We’re all different, w/ different baseline & low/ high HRs, fitness/ health, etc so the idea that the EXACT same HR has the same benefit & is thus necessary for everyone is simply not reality.
A good way to get easy runs easy... I find anyway.. is to get a fitness watch.. and go for around 60-65% max heart rate.... which is often very slow running... and then set the tread for that pace.. and it'll train the brain for that easy pace... then when outside it'll happen normally and feel normal.
I feel like the easiest run isn’t the slowest. If I run too slow, it feels like I’m running in quicksand. When I pick up the pace from this, it feels easier and more free.
Easy jog puts me at 168 and I look like a duck running. Sprints put me at 190 Slightly over weight but low resting heart rate 50-60. Walks put me around 88 - 120 resting. I cannot for the life of me get in between 120/160. Ideas?
Run flats and downhill. Walk the uphill bits, that should drop your HR enough. If you live in an area with no hills or train on track and have your sub 160 bpm pace be that anoying 7/8min/km pace where you can neither walk nor run properly you can either do intervals (walk 100m, run 300), or just keep up training (without easy runs) for a couple more months. Also, biking is a good way to train endurance with a low HR and it will help with your running stamina.
It is really hard for me to run this slow, I really have to concentrate to slow down after being conditioned to run hard every day. Hope it works for me
I really struggle to keep an easy run, easy. Especially when out on my own, I always end up getting into the comfortable medium/fast pace. I then try to slow down, but find myself 'plodding' and losing form. How can I keep form, yet still go slow enough?
Regular walk breaks. 30 s of walking every four or five minutes will keep your average pace and HR low, but let you run with reasonable form between breaks. Try to keep the transitions between running and walking nice and smooth. I find leaning slightly forward as I shorten my stride while maintaining my cadence helps with this.
That's easily fixed - lobby the government to convert to the metric system! Love it how the US has stuck to the imperial method for speed, distance, volume, temperature, etc, yet their dates are based on the Gregorian calendar. Honestly, the US should go back to using the Julian calendar then they would truly be backward.
@@thepsychologist8159 "That's easily fixed - lobby the government to convert to the metric system!" If by "lobby" you mean agitate for political change, the American government is pretty unresponsive to that. If by "lobby" you mean pay politicians money to do your bidding, plenty of lobbyists with deep pockets are already doing that. Adopting the metric system isn't on their list of priorities.
@@thepsychologist8159 Agreed on healthcare. Not abolishing guns is actually consistent with the will of voters. To your basic point though, not even being able to get universal background checks legislated for gun sales is blatantly against the will of voters.
@@synchronium24 The will of voters? I'd say more like the 'fear' of voters. I hear people in America say "guns save lives". Yer, that's because they're used for self defence. If guns were abolished, then people wouldn't feel the need to own a gun because they constantly live in fear. I couldn't tolerate living in a place knowing that I could be shot an any time because the law allows anyone to own a gun, and because a person doesn't cherish their own life, they decide to go and take others ... including innocent children happily playing at school.
Ok let’s have a real talk, I’ve been running for 30 years. I run a sub 1:30 half at 45, fast to some and slow to others, just using my time to prove a point. That’s a 6:45-6:50 pace, 5k around 5:50 pace, 10k around 6:20. I can’t talk in complete sentences running easy even at 10:00 mile pace. Yet during a half marathon I can literally chat with other runners it makes no sense at all. All my easy runs feel like work and I struggle to keep my heart rate down. As for heart rate training MAF and me, no! Friel and me I still struggle to run in zone 2 on easy days. And again my easy days are 10-9:30 per mile. I run a half marathon at a heart rate over 180bpm. So this easy pace this, easy HR that, conversation pace, or perceived rate of exertion just sucks. Nothing feels easy, nothing works.
I have a question related to said zones: a lab test says that my Zone 2 is between 127 and 134 bpm. A lactate threshold test would, however, place my HR zone 1 between 136 and 147 and 148-153 zone 2. I have to say that running beyond 140bpm starts feeling a bit demanding for an easy pace - what would you recommend? I'm tempted to just toss all the equipment and just use RPE.
What happens when my zone 1 is moderate walk and zone 2 is a fast walk? I run a plus 30 min 5K with heart rate between 130-155. The only way to go slower is to take tiny baby running steps--not interested. It would be helpful if alone with heart rate zones, recommended cadence could be suggested. My run cadence is between 160 and 175. To get that to 150, I would have to pretend I was running is slo-mo.😀
"Easy run"??? I find ALL running hard at ANY speed and distance. I also find it almost harder to run very slow at ~ 12 minute mile than at ~ 10-11 minute mile. Should I just walk on easy days? I'm very frustrated and I'm absolutey dreading and hating my 3-4 times-per-week runs.
Chill out. Your aerobic capability is probably non existant, all you need to do is train more. I uses to run 12 minute miles 4 months ago. It's now 6min.
@@Ty-qv3ml If you went from 12 minutes to 6 minutes per mile in only 4 months you are most likely genetically-gifted with high efficiency and a big VO2 max. I spoke to two ultra trail running coaches and they said it usually takes years to create an efficient aerobic engine. I've known more than one life-long couch potato who ran sub-4-hour, first-time marathons with less than 6 months training, each. I also know several who have run marathons steadily for years who can't break 4 hours. As for me, I switched to walking to keep my heart rate under 130 because even 150 yards at 5 mph takes me over 140.
your legs and muscular system need adaptation to pound to ground or concrete if your goal is to be road runners. swimming and cycling are good non weight bearing exercise to develop aerobic system without harden your muscular and nervous system
Easy run..... and how to train that when some club members run easy pace under 6 Minute Miles (which to some isn't much, but to me in reality it's way out of my reach) - as a distance runner
I find that an easy pace for me is around 1km / 6 minutes... it took a while to get used to running slowly. However, my HR is at about 150-155 at that speed, yet it is so easy and slow for me. I did have to take some time off due to illness, which has increased my HR when running, so I am working to reduce my HR. How long does it take for HR to come down? When I run, it sometimes says I am in zone 5 and at threshold, and yet I run like that for 45 minutes and feel I am holding back to run slower ...
Today I went out for another running session which was supposed to be an easy long run but I ended up running faster than I thought and i couldn't hit the mileage
Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39
You will feel hurt if if you are overtraining, you might feel it in your shins, feet, knees, back or hips or just out of energy. Always avoid overtraining no matter your goal, it really ruins your running experience which should be enjoyable.
Don't mind what Tony said. Injuries can happen with overtraining but it is completely possible to overtrain and never have any injuries. Usually a severely overtrained athlete will have hormone deficiencies and trouble to get his/her HR up. However, overtraining is pretty rare, and unless you are doing more than 20h/week or went from 0 to a very high training volume you shouldn't be worried. Just make sure you feel well when training and don't always go all out.
I have 5K time trial 19:27 PB and 1h track race PB 13701m distance covered, but I have problem to run slower than 5:50-6:10/km without destroying my natural form, thought even that pace increases my heart rate mostly around warm summer months?
I think it's pretty likely that you're not doing anything wrong. My 5km PR was 18:50 and I had a similar minimum pace as you to maintain form. You could try using shorter steps and shorter, slower arm swings, but even that may not help.
Im training primarily for the 2 mile and 3 mile(5km). My longest run of the week is 18kms. About 11.5 miles, or so. Is that enough to build very high endurance for the 2mile and 3 mile?? (Ill obviously be doing speed specific workouts)
I can't run easily for more than about 40 meters. I watch groups of runners pass me like I'm standing still, but they're having conversations like THEY'RE standing still.
You mentioned the key word from the beginning: ADAPT. Don't underestimate how well the human body adapts to what you do. Adding a lot of slow distance running will make your body adapt accordingly and unless running slow is your goal you are not going to benefit from it. If you think I am wrong you should show me the evidence that running slow makes you faster.
Most of the energy your muscles need during a run is supplied by mitochondria, which, as you probably learned in high school biology, is considered the “powerhouse” of your cells. When you run slower, your body actually creates more mitochondria. That means that when you do run faster, you have more of those “powerhouses” working for you. More powerhouses = more energy to run faster and longer. When you run slowly, your body also substantially increases its capillary production. Capillaries are small networks of blood vessels that run through the body and bring blood - and, consequently, oxygen - to the muscles and tissues. The more capillaries your body has, the more oxygen your muscles receive. Oxygen helps your muscles to produce more energy, and therefore last longer. They don’t fatigue as quickly and can keep working hard for you. So that’s why athletes (even Olympic athletes) usually train 80% slow runs and 20% harder runs.
You want evidence that running slow makes you faster? Look at any marathon winners Trai ing plan ever. All of them do huge milage at least 25% slower than goal pace.
I just started to run about 1 month ago. And now just understood the importance of easy runs. But the thing is, i hardly maintain less than 160 bpm at my average 10:30 m/km pace. Is this normal for a beginner like me or am i doing something wrong? Cz swear to god its so frickin slow and yet i struggled maintain below 150 bpm 😢
Everyone is different. Sounds to me like that is fine. When I first started out/came back after a layout I could not keep my heart rate low no matter what I did. Keep at it and it gets easier. Your heart rate will come down and pace will increase at the same time, then you can start to do longer runs.
Hey coach thanks a ton for your amazing content. I have heard that easy pace should be 2 min slower than my 5k race goes into the lower bound of my zone 3 (i have belt for HR monitoring) not zone2 . I have heard that easy run should be in zone2 . Should I run slower than 2 minutes? My 5k race pace is 3:40 and my weekly mileages is 70km. Im 34
The example heart rate zones listed were too low compared to your example threshold of 165bpm! Please recheck the calculations? 🙏🏻. Also worth noting that a number of factors (including climate, sleep, digestion, injury etc) that might impact heart rate compared to the “perceived effort” on a given day!
Hey Miguel, I was just checking out this video and saw your comment. Not sure if you got a response so I thought I'd offer some advice. It's 100% fine to use walks as your "easy run". Easy runs are all about active recovery and increasing your time on feet. If your current recovery pace is a walk, then just get out for a walk as your recovery run. It will offer the same benefits. I'd recommend using jog / walk interval sessions (e.g. 10 x 1 min jog @ Zone 3 / 1 min walk) on workout days to build up your fitness and increase running efficiency. With some practice you'll find that your easy run pace gets quicker and you can start to get out for some easy runs at a pace that feels comfortable and keeps you in Zone 2. Enjoy 👍
Please help I never receive a answer back! I want truthful advice! I am a man 5ft 9inches tall and I weigh 170lbs i want to be a lean runner I have been stuck at 170lbs for months I have lowered my calories slowly over time and I lift heavy weights a few times a week what else can I do to get lean? Thank you
Heavy weights will not make you lean. If you have higher body fat and will train only muscles without cardio you will be „bigger”. Muscles will grow and will push skin and fat outside. As I heard there are 3 principles to loose fat: 1) sleep enough, 2) caloric deficit, 3) cardio. I don’t say working on your muscles is bad. It’s good because you will streghten your whole body and lower the risk of injury e.g. during running. Hope this help buddy 👍
I can only speak of what worked for me. I went on ketosis for 4 months with easy running along the way. I brought my weight down from 83 kg to 72 kg. That's if you want to lose weight solely.
Hi how do you guys be able too get a low heart rate mine at easy pace is 145 150 and when I,m pushing it it goes to 160 170 like sometimes I,m running like 40 minutes straight on 160 because I can't get it lower .. i run approx 7to 8km
@@bidipop1671 thanks -that’s what I thought instinctively but then when I try to speed up/dofaster sessions I struggle to lengthen stride again. I just need more practice I guess! Thanks a lot. :)
This advice is not great. But then again u r triathletes - which is more like crosstraining for narcissists. Nice scales. 5.45 min per km zone 1 training. Lol. Kipchoge apparently does alot running in 7 min mile pace - so that is close to the worlds best marathon runners pace then omg. Excellent advice. Most peoples goal pace is 5.35 which is a sub 2h, 4 h marathon. Who the hell of beginner, intermediate runners runs dream pace in zone 1. Then again. U might have too run that fast when u cant swim right? So bad chosen example - and your calcutions for zones r alot higher than it should be. 65% is higher zone 2 for easy runs for garmin. But what do they know .
That feeling when the zone 1 and 2 paces in the video are where my PB paces are at right now...
I feel you
Yeah. Triathletes running 3h marathon pace in zone 1. Yeah right. For sure.
Same lol
same here bro…🤣😂🥲
even worse, my PB is slower than this
I've known what an easy run is for years but still can't help but watch every video on it, just to make sure I'm not missing anything 😂
🤣
I’m 75. I wish someone would make a video on helping older runners. Tomorrow I’ll run my first outdoor 5 k training run. I’ll go slow. Check heart rates etc.
I'm 71: ditto. I'm getting to grips with my easy runs by using the heart rate monitor on my GPS watch, but is pricey and requires constant diligence. I'm going to run into a lamppost or a tree pretty soon.
Thank the Lord God you are still able to run at that age and enjoy the run.. Age is just a mindset, it's the recovery that is slower! Never too old to build muscle and fitness.
sir how has your running routine turned out? hope all is well
Are you still alive?
Check out Lew Hollander. He's an ultra-marathon runner and is in his nineties.
Unfortunetly I have to keep a pace of 9:30 min/km to stay in Zone 2, committed to it though. Hoping it comes down to where can actually run on my Zone 2 “runs” 🤣
On the same path here. I started at 10:45 min/km.
Right now it's around 10:00 min/km. It works
And now I kinda enjoy these SLOW runs 😅
Same here. U cant let all of these programs, videos influence u too much. Zone 2 (garmin not strava!) is so slow for any beginner. All these videos r made by younger people, who has been training for 10 years all in with little other commitments. Coming down to 7 min/km maf pace is what im working towards - that took me 3 years training before. My zone 2 (65%) is 9 min/km, with some walking if its a slight incline, windy etc. I have also started to remove pace from display, but keep monitoring heartrate. I agree, running this slowly eventually feel great! Even running higher aerobic is a chore now. Benefits will come, but it takes alot of time. Im 3 months in after a long break, and 90% of my runs r zone 2 and liw zone 3 - feel so much better and i think u can safely build much longer mileage, enjoy u runs more, not get injured this way. The rest 10% i trail run, turn off everything and just enjoy pushing those hills.
It will come. But even garmin (who i really dislike) says that zone 2 is jogging normally where zone 3 u can run. There really isnt a downside to walking either - but try to focus in breathing. To run at zone 2 u have to total breath control and belly breath. Economy, pace, and breathing will develop but it sometimes suck that u have to constantly work consiouslly on breathing. Since zone 2 is so low intensity u can really develop more mileage too, safely. I run 35 to 60k a week, 90% with a pulse under 134. It works, but it feels hard to be slow - but worse to injure yourself and overtrain by going too fast.
I'm the same. Usually my runs are between zone 4&5 and this is even when I've slowed down 30sec per min. I feel like a comfortable pace
But trying to get my heart rate to zone 2 (according to my Garmin Fenix) is pretty much a fast pace walk
9:30/km is walking pace not running pace :(
I think one way to have an easier time maintaining easy in the easy runs is to learn to enjoy them for what they are.
I love that they give me time to think and get into a bit of a meditative state. I can't do that if I'm pushing a tempo pace.
Exactly! Easy runs give the chance to relax the mind, or focus on form, or focus on listening to our bodies, or on listening to the feeling of the current heart rate (i like to guess my hr as i run), or focus on the surroundings. There's a lot to enjoy in a slow run!
@@voodoochile80Agree 100%
+1, I also run with my toddler in a running pram. It's great because we can almost constantly talk.
I started MAF training about 7 weeks ago and it has been a huge help in forcing me to slow down. I used to be in pain on every run (and after every run -- pretty much all the time)...but just a few weeks into MAF training and doing mostly easy runs (truly easy) I'm now virtually pain free! It's wonderful. That's what I use as my motivation when my ego begs me to run faster/harder on what are supposed to be my easy days.
Same here bro. Had Achilles probs and decided to dial it back doing MAFF running.
MAF training for me would mean walking all the time, forever. Running at 126bpm is pretty much impossible for me. I wish I could but I tried it for about two months and just got fed up and wasn't enjoying running at all. Good work if it's working for you.
@@paulfenton734u should do some lthr tests to find your zones
My easy run is a hard walk I'm so outta shape hahaha. Never mind I'll get there.
It's better than not trying! It'll get easier if you just stick on it. You can do it 👏
Started paying attention to HR on long Sunday runs during lockdown 1. Really challenging at the start to stay in Z1/Z2 but am seeing the benefits with my first sub 4hr marathon (solo run too) back in April. Funny how hitting 50 made me want to think about running slower. Even funnier that I am running stronger now than ever before! Great video GTN!
I think that is the hardest part of training. I need to use my watch and keep to a 6:00 to 6:15 pace. I'm an older runner so I won't hit your numbers you put in video. I do manage to stay injury free which is a good thing, so far. Cheers
I’m 26 and these number are impossible for me as well. As well for now
This is a very subjective point
@@ross-morozov best I can do is around 9:00 pace😭
@@duckymomo6432pro-tip: switch to metric for an instant 60% speed buff
Fab video! I really struggle with running at an easy pace. I went out for an "easy" run this morning but when I got back I had to change the description on my training plan to "hard tempo" run.
I can actually walk fast much easier than a run at the same speed.
Fr @@joelouden6592
I've been training too hard on easy session for 5 years. Right now I force myself to keep easy days easy and I improved my run as much in two monthes keeping the easy run easy as in two years of pushing hard everytime.
So, now I feel like I could train more everyday when I was wondering how to do my hard sessions. It's really hard to run slow watching people overtaking you but the matters is what you can do on race days.
@GTN, are you sure the HR math is correct? With LTHR 165, zone 1 should be below 165×0.85=140.25 and zone 2 should be greater or equal to 140.25 and below 165×0.89=146.85.
For some reason rather than using 165, they appear to have used 152, not sure why.
Yes gents, this is not cool, as the math's don't tie up
@@magnusPurblind 120 bpm is a fast walk for most people. I can't see how such a low hr would have a benefit to my running speed.
5:45/km is kinda my "fast" or tempo pace 😬
Fast pace over what distance?
@@synchronium24 5-10k
I can’t even run at 5:44/km with my “hard “ run 😩
It’s all relatera to your heart rate. For a pro runner 5:45 is an easy run but for average people it’s zone 4 or 5.
Yeah lol that pace is nonsense
I heard about different types of running workouts, but I think you guys have one more type up your sleeve. 'Setting up the camera and then running in front of it and then coming back to pick up the gear' type of workout. Would be great to hear how this workout can improve the performance of us mortals 😂
In my coaching practice I see that those easy runs only work for athletes who are already quite developed runners - as for beginners without a proper aerobic base, this would probably mean 'walking'. Also I prefer to set the zones in power (using a Stryd e.g.) as this is a more absolute value rather than HR which can fluctuate quite significantly or speed, where terrain obviously plays a part. I do agree that most athletes run their Z2 runs too fast though and I quite often have to remind my athletes to go slower to reap the benefits.
So would you advise a beginner to go on an easy workout that is only walking?
@@zegner963 No. Maybe a run/walk to begin with but my point is that HR only might lead to walking, therefore I prefer another metric, e.g. power.
Late coming to this thread but I'm glad you brought this up. I'm 54 but have been running on an off for about 12 years but was probably working too hard most of the time to really progress or enjoy my runs. I did start to slow down especially for the long runs and have started to see the benefits. However, I recently came across the MAF method which states I should be running with a heart rate of 126bpm which to me is pretty much impossible and would mean walking all the time, forever. I do my easy runs at around 156bpm and harder runs at around 165bpm but this feels about right to me. I think some people just have higher heart rates, maybe? My resting heart rate tends to be between 45-55bpm usually.
@Paul Fenton yes that might be the case but without having the knowledge of your HRmax that’s difficult to tell. If you can have an easy conversation with someone while running without really getting out of breath you are probably hitting zone 2 (or Z1 depending on the system you’re using)
That's my dilemma. At a 9 minute/mile pace over 3 miles, my average HR is 172. I would have to do a run/walk in order to maintain a zone 2, but that seems counter-productive when my goal is to eventually run 13.1 miles.
How do you approach 'Easy' runs when you're new to running an/or really unfit where just running - heck jogging- is a full on lung busting work out. With the numbers you mention seem to be for people who can run, but these 'easy' runs even appear on the most basic and early training plans. Feeling a bit lost and left out here :(
I was in the same situation many years ago. Trust the process and slow runs 80% of time. Involve the harder workouts for short periods and you will soon see improvements. Incorporate walk/run workouts. Never give up. Cheers
Just slow jog and recover with walks whenever your HR spikes above zone 2 - if you have a watch, otherwise just go by feel. Do it for like an hour, but regularly (say 3x a week). No need to look at your pace.
Don't mind the pace numbers shown in the video, I've been running for 4+ years and Mark's "easy" paces are my all-out race paces.
Just walk. I did the couch to 5k (there is a whole series on this from the same channel gtn) it’s a lot of walking in the beginning but it really works
I just do all my runs after 50-100 mile bike rides, pretty much forces me to do only easy runs lol
HR zones seem weird to me. When I run super slow, whether it's 10/11/12 minute per mile pace, my heart rate is always around the 155 mark. Even when I run fast, it usually chills around 165. I would legit have to crawl to get in zone 1 or 2 it seems
then crawl lol...heart rate has to stay around 140 or below to get the benefits...just the way it is...took my to long to learn this and far to many injuries and setbacks
@@brianmcguffee7394 thanks yeah upping my mileage and going slow helped!
@@brianmcguffee7394 the principle of this is true but it is not the case that the exact same numbers apply to everyone. We’re all different, w/ different baseline & low/ high HRs, fitness/ health, etc so the idea that the EXACT same HR has the same benefit & is thus necessary for everyone is simply not reality.
@@brianmcguffee7394 The numbers are different for everyone. My walking is about 120 BPM for example, and half marathon BPM is 173 average.
A good way to get easy runs easy... I find anyway.. is to get a fitness watch.. and go for around 60-65% max heart rate.... which is often very slow running... and then set the tread for that pace.. and it'll train the brain for that easy pace... then when outside it'll happen normally and feel normal.
A brisk walk is just as good! Recovery/CV wise.
I feel like the easiest run isn’t the slowest. If I run too slow, it feels like I’m running in quicksand. When I pick up the pace from this, it feels easier and more free.
Easy jog puts me at 168 and I look like a duck running.
Sprints put me at 190
Slightly over weight but low resting heart rate 50-60.
Walks put me around 88 - 120 resting.
I cannot for the life of me get in between 120/160. Ideas?
Run flats and downhill. Walk the uphill bits, that should drop your HR enough. If you live in an area with no hills or train on track and have your sub 160 bpm pace be that anoying 7/8min/km pace where you can neither walk nor run properly you can either do intervals (walk 100m, run 300), or just keep up training (without easy runs) for a couple more months. Also, biking is a good way to train endurance with a low HR and it will help with your running stamina.
just train, your bpm will drop further. Yet 119 for a 5:45 pace is something I've never seen. I think their math is wrong.
It is really hard for me to run this slow, I really have to concentrate to slow down after being conditioned to run hard every day. Hope it works for me
I really struggle to keep an easy run, easy. Especially when out on my own, I always end up getting into the comfortable medium/fast pace. I then try to slow down, but find myself 'plodding' and losing form. How can I keep form, yet still go slow enough?
same here, strange how it's so much more awkward to just run slowly
Regular walk breaks. 30 s of walking every four or five minutes will keep your average pace and HR low, but let you run with reasonable form between breaks. Try to keep the transitions between running and walking nice and smooth. I find leaning slightly forward as I shorten my stride while maintaining my cadence helps with this.
@Grame Sadd you have to slow down your cadence but not much more than your normal pace… checkout the link I posted… hope this helps you
Thanks guys, I'll give them a try.
wait, you're telling me you get a 5:45 m/km with a bpm under 119?
The math in this seems to be wrong as 85% of a 165 LTHR isn't 119 but 140,25.
@@bennyoyoyo yeah, I figured so. 119 is incredibly low for a 5:45, but I'm not a pro as they are...So maybe. Who knows.
How is this possible ?! 5:45 min/Km pace my heart rate is 190
Thanks for adding pace in miles. You have a lot of followers in the US.
That's easily fixed - lobby the government to convert to the metric system!
Love it how the US has stuck to the imperial method for speed, distance, volume, temperature, etc, yet their dates are based on the Gregorian calendar. Honestly, the US should go back to using the Julian calendar then they would truly be backward.
@@thepsychologist8159 "That's easily fixed - lobby the government to convert to the metric system!"
If by "lobby" you mean agitate for political change, the American government is pretty unresponsive to that. If by "lobby" you mean pay politicians money to do your bidding, plenty of lobbyists with deep pockets are already doing that. Adopting the metric system isn't on their list of priorities.
@@synchronium24 "Adopting the metric system isn't on their list of priorities."
- No, nor is abolishing guns either, or fixing the healthcare system.
@@thepsychologist8159 Agreed on healthcare. Not abolishing guns is actually consistent with the will of voters. To your basic point though, not even being able to get universal background checks legislated for gun sales is blatantly against the will of voters.
@@synchronium24 The will of voters? I'd say more like the 'fear' of voters. I hear people in America say "guns save lives". Yer, that's because they're used for self defence. If guns were abolished, then people wouldn't feel the need to own a gun because they constantly live in fear. I couldn't tolerate living in a place knowing that I could be shot an any time because the law allows anyone to own a gun, and because a person doesn't cherish their own life, they decide to go and take others ... including innocent children happily playing at school.
LTHR in your example is 165, and zone 1 less than 85% of LTHR so how it could be less than 119bpm? it must be 165 * 85% = 140bpm
Yeah, came looking for explanation of this, but there is none…:/
I'm willing to recovery run every single minute of my life in such a beautiful landscape
Ok let’s have a real talk, I’ve been running for 30 years. I run a sub 1:30 half at 45, fast to some and slow to others, just using my time to prove a point. That’s a 6:45-6:50 pace, 5k around 5:50 pace, 10k around 6:20. I can’t talk in complete sentences running easy even at 10:00 mile pace. Yet during a half marathon I can literally chat with other runners it makes no sense at all. All my easy runs feel like work and I struggle to keep my heart rate down. As for heart rate training MAF and me, no! Friel and me I still struggle to run in zone 2 on easy days. And again my easy days are 10-9:30 per mile. I run a half marathon at a heart rate over 180bpm. So this easy pace this, easy HR that, conversation pace, or perceived rate of exertion just sucks. Nothing feels easy, nothing works.
It doesn't make sense but whatever you are doing seems to be working if you are getting under 90 minutes in a half.
dont run with your watch-monitor on just run at a easy pace , once you start looking at that speed-distance its never an easy run.
this is very true, hahaha. what was supposed to be an easy 5km turned into a race to reach 5km under 30 mins 🤣
I just turned it to single metric only , hoping just having BPM visible helps.
I tend to agree with that. People use all sorts of devices. I found on feel is the best way to avoid injury.
I went for an easy run and hit 4.30min kms, its really hard to slow down and recover
I have a question related to said zones: a lab test says that my Zone 2 is between 127 and 134 bpm. A lactate threshold test would, however, place my HR zone 1 between 136 and 147 and 148-153 zone 2. I have to say that running beyond 140bpm starts feeling a bit demanding for an easy pace - what would you recommend? I'm tempted to just toss all the equipment and just use RPE.
lab test is the most accurate. lactate threshold is a little less accurate through my experience.
Great video as always!
Any tips to improve if your easy running pace is actually slower than your normal walking pace?
Walk slower or run faster
What happens when my zone 1 is moderate walk and zone 2 is a fast walk? I run a plus 30 min 5K with heart rate between 130-155. The only way to go slower is to take tiny baby running steps--not interested. It would be helpful if alone with heart rate zones, recommended cadence could be suggested. My run cadence is between 160 and 175. To get that to 150, I would have to pretend I was running is slo-mo.😀
Love this video's explanation. Thank you
"Easy run"??? I find ALL running hard at ANY speed and distance. I also find it almost harder to run very slow at ~ 12 minute mile than at ~ 10-11 minute mile. Should I just walk on easy days? I'm very frustrated and I'm absolutey dreading and hating my 3-4 times-per-week runs.
Chill out. Your aerobic capability is probably non existant, all you need to do is train more. I uses to run 12 minute miles 4 months ago. It's now 6min.
@@Ty-qv3ml If you went from 12 minutes to 6 minutes per mile in only 4 months you are most likely genetically-gifted with high efficiency and a big VO2 max. I spoke to two ultra trail running coaches and they said it usually takes years to create an efficient aerobic engine. I've known more than one life-long couch potato who ran sub-4-hour, first-time marathons with less than 6 months training, each. I also know several who have run marathons steadily for years who can't break 4 hours. As for me, I switched to walking to keep my heart rate under 130 because even 150 yards at 5 mph takes me over 140.
Can you substitute an easy run with a different aerobic workout like swimming or cycling?
your legs and muscular system need adaptation to pound to ground or concrete if your goal is to be road runners. swimming and cycling are good non weight bearing exercise to develop aerobic system without harden your muscular and nervous system
*muscular skeletal system ( joint and etc )
When I do easy runs, my garmin watch says my training is “ unproductive” and tells me I have aged several years on my VO2 Max.
Don't let your watch shame you out of completing an important, easy session
Cadence matters on easy runs. 170 - 180 steps per min to keep good running form!
Easy run..... and how to train that when some club members run easy pace under 6 Minute Miles (which to some isn't much, but to me in reality it's way out of my reach) - as a distance runner
I had to train for 1 year to even have easy runs. Before that I couldn't talk while running
I find that an easy pace for me is around 1km / 6 minutes... it took a while to get used to running slowly. However, my HR is at about 150-155 at that speed, yet it is so easy and slow for me. I did have to take some time off due to illness, which has increased my HR when running, so I am working to reduce my HR.
How long does it take for HR to come down? When I run, it sometimes says I am in zone 5 and at threshold, and yet I run like that for 45 minutes and feel I am holding back to run slower ...
That was a bloody good video . As always xxxxxxxxxxxxxxxxxx
Glad you enjoyed it, thanks :)
Today I went out for another running session which was supposed to be an easy long run but I ended up running faster than I thought and i couldn't hit the mileage
Makes me laugh that tomorrow I am doing an easy run and GTN uploads a video !
what is the difference between running slow and jogging???
Semantics
Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39
Great guys!
How slow can you run and still call it running?
How do I determine if I'm overtraining?
Is overtraining still problematic when the goal is weight loss and not performance gain?
You will feel hurt if if you are overtraining, you might feel it in your shins, feet, knees, back or hips or just out of energy. Always avoid overtraining no matter your goal, it really ruins your running experience which should be enjoyable.
Don't mind what Tony said. Injuries can happen with overtraining but it is completely possible to overtrain and never have any injuries. Usually a severely overtrained athlete will have hormone deficiencies and trouble to get his/her HR up. However, overtraining is pretty rare, and unless you are doing more than 20h/week or went from 0 to a very high training volume you shouldn't be worried.
Just make sure you feel well when training and don't always go all out.
Weight loss is literally eating LESS
I have 5K time trial 19:27 PB and 1h track race PB 13701m distance covered, but I have problem to run slower than 5:50-6:10/km without destroying my natural form, thought even that pace increases my heart rate mostly around warm summer months?
I think it's pretty likely that you're not doing anything wrong. My 5km PR was 18:50 and I had a similar minimum pace as you to maintain form. You could try using shorter steps and shorter, slower arm swings, but even that may not help.
easy run at 5 min/km... damn, let me show myself the door.
Ha! I’m running 9:00 min miles on my best day. I’ll skip all the math and just run 11 minute miles.
Im training primarily for the 2 mile and 3 mile(5km). My longest run of the week is 18kms. About 11.5 miles, or so. Is that enough to build very high endurance for the 2mile and 3 mile?? (Ill obviously be doing speed specific workouts)
That feeling when your heartrate at 7:00/km is around 165-170.... fml
mate, i’m a beginner runner, no runs are easy runs. telling me to slow down, i’d just be speedwalking
Start with intervals of walking/jogging
Guess what I’m running an ultra lol .. I need to learn how slow to go for my first 30k at least
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My easy run is called walking😭.
I can't run easily for more than about 40 meters. I watch groups of runners pass me like I'm standing still, but they're having conversations like THEY'RE standing still.
You mentioned the key word from the beginning: ADAPT. Don't underestimate how well the human body adapts to what you do. Adding a lot of slow distance running will make your body adapt accordingly and unless running slow is your goal you are not going to benefit from it. If you think I am wrong you should show me the evidence that running slow makes you faster.
Most of the energy your muscles need during a run is supplied by mitochondria, which, as you probably learned in high school biology, is considered the “powerhouse” of your cells. When you run slower, your body actually creates more mitochondria. That means that when you do run faster, you have more of those “powerhouses” working for you. More powerhouses = more energy to run faster and longer.
When you run slowly, your body also substantially increases its capillary production. Capillaries are small networks of blood vessels that run through the body and bring blood - and, consequently, oxygen - to the muscles and tissues. The more capillaries your body has, the more oxygen your muscles receive. Oxygen helps your muscles to produce more energy, and therefore last longer. They don’t fatigue as quickly and can keep working hard for you.
So that’s why athletes (even Olympic athletes) usually train 80% slow runs and 20% harder runs.
You want evidence that running slow makes you faster? Look at any marathon winners Trai ing plan ever. All of them do huge milage at least 25% slower than goal pace.
I just started to run about 1 month ago. And now just understood the importance of easy runs. But the thing is, i hardly maintain less than 160 bpm at my average 10:30 m/km pace. Is this normal for a beginner like me or am i doing something wrong? Cz swear to god its so frickin slow and yet i struggled maintain below 150 bpm 😢
Everyone is different. Sounds to me like that is fine. When I first started out/came back after a layout I could not keep my heart rate low no matter what I did.
Keep at it and it gets easier. Your heart rate will come down and pace will increase at the same time, then you can start to do longer runs.
@@bangbangfan2184 yepp tru that. 2 months from that comment and now i can maintain 9:20 pace at 140-150bpm haha. Lessgooo 🔥🔥🔥
Do you think a 90 minute run can still count as easy run if it is well paced?
100%
I’d go off of HR as opposed to pace
Hey coach thanks a ton for your amazing content. I have heard that easy pace should be 2 min slower than my 5k race goes into the lower bound of my zone 3 (i have belt for HR monitoring) not zone2 . I have heard that easy run should be in zone2 . Should I run slower than 2 minutes? My 5k race pace is 3:40 and my weekly mileages is 70km. Im 34
i think you should try the karvonan method
Proper easy pace for 3:40 per km is at least 5:00 per km but probably a bit slower most days i reckon
The example heart rate zones listed were too low compared to your example threshold of 165bpm! Please recheck the calculations? 🙏🏻. Also worth noting that a number of factors (including climate, sleep, digestion, injury etc) that might impact heart rate compared to the “perceived effort” on a given day!
Don't forget black coffee :)
@@leslie7922 Ha yes good point - that’s normally my problem (plus the singapore weather!) 👍🏻
best to use target pace us HR as a guide with maxium HR level to adust as you go
You could just do an easy run by feel and not pay attention to heart rate.
Is it OK to walk if my easy run pace is 8:10??? 😵💫😵💫🤔🤔🤔
Hey Miguel, I was just checking out this video and saw your comment. Not sure if you got a response so I thought I'd offer some advice.
It's 100% fine to use walks as your "easy run". Easy runs are all about active recovery and increasing your time on feet. If your current recovery pace is a walk, then just get out for a walk as your recovery run. It will offer the same benefits.
I'd recommend using jog / walk interval sessions (e.g. 10 x 1 min jog @ Zone 3 / 1 min walk) on workout days to build up your fitness and increase running efficiency. With some practice you'll find that your easy run pace gets quicker and you can start to get out for some easy runs at a pace that feels comfortable and keeps you in Zone 2. Enjoy 👍
So there is People Running 5:05min/km at 134 bpm? for me its more like 5:46 at 191 😆
So.. Is an easy run a shorter long run?
Please help I never receive a answer back! I want truthful advice! I am a man 5ft 9inches tall and I weigh 170lbs i want to be a lean runner I have been stuck at 170lbs for months I have lowered my calories slowly over time and I lift heavy weights a few times a week what else can I do to get lean? Thank you
Heavy weights will not make you lean. If you have higher body fat and will train only muscles without cardio you will be „bigger”. Muscles will grow and will push skin and fat outside. As I heard there are 3 principles to loose fat: 1) sleep enough, 2) caloric deficit, 3) cardio.
I don’t say working on your muscles is bad. It’s good because you will streghten your whole body and lower the risk of injury e.g. during running. Hope this help buddy 👍
I can only speak of what worked for me. I went on ketosis for 4 months with easy running along the way. I brought my weight down from 83 kg to 72 kg. That's if you want to lose weight solely.
Hi how do you guys be able too get a low heart rate mine at easy pace is 145 150 and when I,m pushing it it goes to 160 170 like sometimes I,m running like 40 minutes straight on 160 because I can't get it lower .. i run approx 7to 8km
Hey there, this could be one for #gtncoachescorner 🙂
Excuse stupid question but when running slowly do you reduce cadence or stride length or both or doesn’t it matter?
stride length
I personally reduce my stride length and use the easy run to do drills to increase my cadence
I can measure cadence on my Forerunner 745 so you can assess this
@@bidipop1671 thanks -that’s what I thought instinctively but then when I try to speed up/dofaster sessions I struggle to lengthen stride again. I just need more practice I guess! Thanks a lot. :)
@@robpalmer3919 same. I like to keep cadence high but my stride is so tiny I never get anywhere 🙄
Wow. I'm surprised how high you recommend. My lactate is 157 and I run zone 1 at 70% 108bpm and zone 2 80% 126bpm.
Wow your hr is low
@Xander yes it is but % wise isn't relative to actual bpm. My zones are set much lower as a %. My max HR is 180.
@@alanshrimpton6787 That's still pretty low. I can reach 197 if i go all out.
@@Tibovl I'm old at 57 so HR doesn't go so high
@@alanshrimpton6787 Okay, then that's pretty high. Still you must be quite fit to have such low zone HRs.
How long should easy runs be ?
A typical average distance that you run, just slower
Easy enough to not care about this question …
So sad your easy run is my hardest run.😅
👍
“Comfortable and conversational”… Sooooooooo, walking??
That could be the case!
@@gtnThanks for the quick response!
You are talking shit. An easy run is not for recovery, a recovery run is. Two different things.
How do you define the two? Explanation please - interested to know.
First comment.😊😁
This guy loves to talk, my goodness get to the point already. 7:10mins of my life gone for nothing
This advice is not great. But then again u r triathletes - which is more like crosstraining for narcissists. Nice scales. 5.45 min per km zone 1 training. Lol. Kipchoge apparently does alot running in 7 min mile pace - so that is close to the worlds best marathon runners pace then omg. Excellent advice. Most peoples goal pace is 5.35 which is a sub 2h, 4 h marathon. Who the hell of beginner, intermediate runners runs dream pace in zone 1. Then again. U might have too run that fast when u cant swim right? So bad chosen example - and your calcutions for zones r alot higher than it should be. 65% is higher zone 2 for easy runs for garmin. But what do they know .
First comment.😁