Hi Lindsey Thanks for your great advice. I did a 4.7km easy run this afternoon and it made all the difference. My ankles does not hurt and I feel just fine. I tried keeping my pace slower than 6min/km. Keep up the good work! The crazy blind runner from Nigel
Great video that is so true! i have been beating myself up for not improving my pace and the slow pace feeling harder as i go by forgetting that there are other stress factors affecting me currently.
Great video reminding one to "know thyself". I got caught up in a run several weeks ago and pushed too hard. I have been aware of a slight ankle and arch of foot discomfort since that has made me cautious about running. Hoping some rest and training in the pool and on the bike allows me to get back running soon.
Good video coach. And let's not the forget the psychological advantage of running slowly too. Much easier to motivate yourself to do another run if you actually enjoyed the last one. Plus much lower chance of injuring of yourself. As I'm sure you're aware, Phil Maffetone sets all this out and more in his tome, The big book for endurance training and racing
Hi Lindsey, your podcasts are awesome as i train for my first comrades in 2020. thank you so much for all your running wisdom. see you at city hall on june 14th next year ?
Does it matter if you occasionally drift (higher) out of Zone 2? I’ve read all sorts of stuff about shifting away from fat burning to burning more glucose AND it takes a significant period of time for the body to reset back to burning fat. In the process this reduces potentially positive adaptation of the mitochondria?
I'm training towards my first comrades but am very concerned about my pace. I try run with the thought of, slow and steady, will get me through it. Not sure if I'm doing enough.
If I ever got invited to run with an elite athlete, it would absolutely be a conscious decision to push my pace, feeling like I needed to so as not to slow them down... or make them laugh. 😆 Also, Strava is great in many ways, but it definitely encourages poor decisions when it comes to pace/ distance.
Hi I usually train in the morning. But do you think running 2-3 0kms in the evening helpe improve my performance. How often , would you recommend running in the evenings? And how helpful is it?
Hi. I am Gmohan from India mysuru. Aged 73. I run walk run daily 13 to 16 km. Mornings. Daily. My pace on race days 7 per km. Mostly 10 km and 5 km. Ranked first to third. Invariably. No injury nor medical issues. Started 65 th year. I enjoy running. Is it OK. Sir.
You're an inspiration! There is a saying, Motion is Lotion. It means that movement is its own medicine, helping so many health and pain issues. If you stop moving and sit around, it's amazing how many more aches and pains come up, as well as a decline in your overall health! It seems like you're doing what's best for your body, and should keep at it. If you eventually start to experience discomfort etc, check with a doctor if possible, and cut down your speed and distance further. Best wishes!
Hi Coach! Was just wondering if you could narrow this down to a rough guideline with regards to heart rate zones. For example the common zone 1 to 5 classification. What would suitable HR zones be for an EZ or a LSD run be? I find that zones are very useful because they reflect overall effort (whereas pace is pace regardless of all those external factors that can affect your performance). I am a scientist and take comfort in numbers although I have benefited from the odd 'naked' run (without a watch). I know we are all different and sometimes there isn't an exact one size fits all science to it but it would be great to hear your thoughts on the training time distribution per week in different HR zones.
Hi Lauren, I don't work in zones because our basic understanding of even the 5 zone model differs so much from individual to individual. I prefer to work on threshold which can be roughly worked out by running hard between 30-40mins, this is close enough for the purpose of getting the easy runs right, once you have that average, you then aim to do easy runs below 80% of threshold.
I have a problem with my ham strings and TI and what I think is sciatica, not during running but sitting for long times and driving. What do I do to fix that. It is sharp pains at times running from the calf all the way to to butt.
i struggle with the slow runs. i am 46 so according to maffetone, my heart rate shouldnt go higher than around 140bpm. i run slow enough to barely be called running and my heart rate is high 150's-160. i don't feel like it is that high. i feel totally fine but if i slow down any further, i am walking. any advice?
Personally, I would choose what feels easy and enjoyable over strict adherence to the MAF formula. That's my approach. I realize that "easy" can be subjective. It can also vary from day to day. Basically, it needs to feel like an effort that you could maintain for hours. Something you could easily keep up for a full marathon and still have plenty in the tank. It also needs to be something that your body can easily recover from. The run should feel aerobically easy for the entirety of the run and it should always feel like you could have easily run faster and / or farther. I'm kind of in the same boat as you. 49 with a higher than usual working heart rate. Anything in the 150-160 range feels easy. When I started doing my easy runs by RPE, this is where my heart rate was. That's well above MAF for me, but it seemed easy. As my fitness level improved, my running heart rate began to drop. Now, with most of my easy runs, my heart rate is below MAF for several miles and doesn't get much higher. I hope this helps!
The one question that always comes up for me when hearing this type of advice is whether it applies to people who cannot (or choose not) to run high mileage. It seems to be aimed mostly at pros and highly committed amateurs who are running 100+ mile weeks and going out multiple times a day. Of course if that is your schedule it makes sense to do most runs slow/easy... you would burn out quickly if you did all of them at high effort. But if your schedule only allows, say, 4-5 runs a week and only one of them can be 2+ hours, does it still make sense to do so much easy running? It seems like you would be able to do so few miles if you could only do that many runs and all/most were slow. In that case would you get greater benefit from doing more hard runs (almost like a HIIT strategy: less time but higher intensity)?
Hi, most of the programmes I prescribe the the general population are 4 day a week programmes ranging from 40-80km per week of training volume. The 80/20 or in most cases dependent on working circumstances etc 85-90% easy to 10-15% hard ration. There is some wiggle room if you are training for an event that lasts less than 30min but in the main if you are training for an event that includes a strong aerobic component the best results regardless of total volume are ensuring the vast majority of training is done at below ventilatory threshold/anaerobic threshold
how much time is needed to improve pace from starting point on 130 bpm for 8min per km to 5 min per km on same HR...im running for last 3-4 years, also have run 1/2 marathon but Im not satisfied with a condition, time, running form which goes on 160-70 bpm in run 6km per minute...so I start using this training...and Im just wondering how slow this period will be :D thanks...btw im 40yrs
I have a 180 cadence too and can get down to 125-130 heart rate. It’s possible, it just takes a lot of practise. I couldn’t do it for my first couple of years of running.
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Hi Lindsey
Thanks for your great advice. I did a 4.7km easy run this afternoon and it made all the difference. My ankles does not hurt and I feel just fine. I tried keeping my pace slower than 6min/km.
Keep up the good work!
The crazy blind runner from Nigel
This is essentially training at Maximum Aerobic Function (MAF) as described by Dr Phil Maffetone, using his 180 formula.
not Maffetone Ernst van Acken 1953 in Germany
We’ve known the benefits of easy running for decades. Way before Maffetone.
Great video that is so true! i have been beating myself up for not improving my pace and the slow pace feeling harder as i go by forgetting that there are other stress factors affecting me currently.
Great video reminding one to "know thyself". I got caught up in a run several weeks ago and pushed too hard. I have been aware of a slight ankle and arch of foot discomfort since that has made me cautious about running. Hoping some rest and training in the pool and on the bike allows me to get back running soon.
Good video coach. And let's not the forget the psychological advantage of running slowly too. Much easier to motivate yourself to do another run if you actually enjoyed the last one. Plus much lower chance of injuring of yourself. As I'm sure you're aware, Phil Maffetone sets all this out and more in his tome, The big book for endurance training and racing
One of my favourite "coaching manuals"
It totally changed my approach to running. Keep up the good work!
On the other hand, if you don't enjoy running slowly, it makes it harder to motivate yourself...
Hi Lindsey, your podcasts are awesome as i train for my first comrades in 2020. thank you so much for all your running wisdom. see you at city hall on june 14th next year ?
Does it matter if you occasionally drift (higher) out of Zone 2? I’ve read all sorts of stuff about shifting away from fat burning to burning more glucose AND it takes a significant period of time for the body to reset back to burning fat. In the process this reduces potentially positive adaptation of the mitochondria?
Trying to learn this discipline, and enjoying it!!
I'm training towards my first comrades but am very concerned about my pace. I try run with the thought of, slow and steady, will get me through it. Not sure if I'm doing enough.
If I ever got invited to run with an elite athlete, it would absolutely be a conscious decision to push my pace, feeling like I needed to so as not to slow them down... or make them laugh. 😆 Also, Strava is great in many ways, but it definitely encourages poor decisions when it comes to pace/ distance.
Hi I usually train in the morning. But do you think running 2-3 0kms in the evening helpe improve my performance. How often , would you recommend running in the evenings? And how helpful is it?
I like it!
I’m trying to run now not on time but keeping my BPM below 140. It’s making a big difference.
How many slow runs should we do and how many more intense ones in a week?
Hi. I am Gmohan from India mysuru. Aged 73. I run walk run daily 13 to 16 km. Mornings. Daily. My pace on race days 7 per km. Mostly 10 km and 5 km. Ranked first to third. Invariably.
No injury nor medical issues. Started 65 th year. I enjoy running. Is it OK. Sir.
You're an inspiration! There is a saying, Motion is Lotion. It means that movement is its own medicine, helping so many health and pain issues. If you stop moving and sit around, it's amazing how many more aches and pains come up, as well as a decline in your overall health! It seems like you're doing what's best for your body, and should keep at it. If you eventually start to experience discomfort etc, check with a doctor if possible, and cut down your speed and distance further. Best wishes!
Hi Coach! Was just wondering if you could narrow this down to a rough guideline with regards to heart rate zones. For example the common zone 1 to 5 classification. What would suitable HR zones be for an EZ or a LSD run be? I find that zones are very useful because they reflect overall effort (whereas pace is pace regardless of all those external factors that can affect your performance). I am a scientist and take comfort in numbers although I have benefited from the odd 'naked' run (without a watch). I know we are all different and sometimes there isn't an exact one size fits all science to it but it would be great to hear your thoughts on the training time distribution per week in different HR zones.
Hi Lauren, I don't work in zones because our basic understanding of even the 5 zone model differs so much from individual to individual. I prefer to work on threshold which can be roughly worked out by running hard between 30-40mins, this is close enough for the purpose of getting the easy runs right, once you have that average, you then aim to do easy runs below 80% of threshold.
@@CoachParry thanks so much, this is very helpful! I will determine my values this week and aim for 80%!
I have a problem with my ham strings and TI and what I think is sciatica, not during running but sitting for long times and driving. What do I do to fix that. It is sharp pains at times running from the calf all the way to to butt.
i struggle with the slow runs. i am 46 so according to maffetone, my heart rate shouldnt go higher than around 140bpm. i run slow enough to barely be called running and my heart rate is high 150's-160. i don't feel like it is that high. i feel totally fine but if i slow down any further, i am walking. any advice?
Personally, I would choose what feels easy and enjoyable over strict adherence to the MAF formula. That's my approach. I realize that "easy" can be subjective. It can also vary from day to day. Basically, it needs to feel like an effort that you could maintain for hours. Something you could easily keep up for a full marathon and still have plenty in the tank. It also needs to be something that your body can easily recover from. The run should feel aerobically easy for the entirety of the run and it should always feel like you could have easily run faster and / or farther.
I'm kind of in the same boat as you. 49 with a higher than usual working heart rate. Anything in the 150-160 range feels easy. When I started doing my easy runs by RPE, this is where my heart rate was. That's well above MAF for me, but it seemed easy. As my fitness level improved, my running heart rate began to drop. Now, with most of my easy runs, my heart rate is below MAF for several miles and doesn't get much higher. I hope this helps!
@@alfromtx245 yes! that helps. thank you
The one question that always comes up for me when hearing this type of advice is whether it applies to people who cannot (or choose not) to run high mileage. It seems to be aimed mostly at pros and highly committed amateurs who are running 100+ mile weeks and going out multiple times a day. Of course if that is your schedule it makes sense to do most runs slow/easy... you would burn out quickly if you did all of them at high effort.
But if your schedule only allows, say, 4-5 runs a week and only one of them can be 2+ hours, does it still make sense to do so much easy running? It seems like you would be able to do so few miles if you could only do that many runs and all/most were slow. In that case would you get greater benefit from doing more hard runs (almost like a HIIT strategy: less time but higher intensity)?
Hi, most of the programmes I prescribe the the general population are 4 day a week programmes ranging from 40-80km per week of training volume. The 80/20 or in most cases dependent on working circumstances etc 85-90% easy to 10-15% hard ration. There is some wiggle room if you are training for an event that lasts less than 30min but in the main if you are training for an event that includes a strong aerobic component the best results regardless of total volume are ensuring the vast majority of training is done at below ventilatory threshold/anaerobic threshold
how much time is needed to improve pace from starting point on 130 bpm for 8min per km to 5 min per km on same HR...im running for last 3-4 years, also have run 1/2 marathon but Im not satisfied with a condition, time, running form which goes on 160-70 bpm in run 6km per minute...so I start using this training...and Im just wondering how slow this period will be :D thanks...btw im 40yrs
Views about slow jogging?
I wonder if this only works BECAUSE people have run too fast previously and have simply recovered with easy runs? 🤔
Hi Lyndsey. Uphills are my nemesis. I have endurance on flats and downs and hit an absolute block on hills. How do I overcome this
Do more hills
How to lower your heart rate during long distance runs ?
You will inevitably get the heart rate creeping up on a long run, but focus on form constantly, relax, and of course slow down.
Hello
I am trying to run in Zone 2 however I am.finding that I am. Forced to walk to remain in Zone 2..
Is this normal...
Perfectly normal. Just keep the cadence and stride down and over time you’ll be able to maintain a jog without leaving zone 2.
Cause my 180 cadence slowest I can run is 7:48 @hR 150
I have a 180 cadence too and can get down to 125-130 heart rate. It’s possible, it just takes a lot of practise. I couldn’t do it for my first couple of years of running.