The SCIENCE Behind Running Slow To Run Fast
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- เผยแพร่เมื่อ 5 ก.พ. 2025
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Welcome to this episode of the Faster Beyond 50 Podcast!
Brad Nadauld and Coach Lindsey Parry dive into the transformative power of running your easy runs at the right intensity. Discover why slowing down is the key to running faster, recovering quicker, and avoiding burnout as you age.
Lindsey also busts common myths about "running slow" and shares practical strategies for building endurance while staying injury-free.
Key Topics:
Why Easy Runs Work: Learn the physiological benefits of running at the right intensity to strengthen your aerobic system and improve efficiency.
Avoiding Burnout: Discover how proper pacing reduces fatigue, enhances recovery, and prevents injury.
The Fast Results of Running Slow: Brad shares his personal experience of breaking through speed plateaus by running easier during training.
Everything that you say is absolutely spot on. I stared running in August last year at the age of 40. I didn’t really know what I was doing and I didn’t follow a plan. Once I got more proficient at running, my minimum distance for a session would be 10k, and I would run three times a week (running on consecutive days wasn’t an option because of the fatigue). My knees were sore and my legs were constantly aching. I had to take 8 weeks off running in June and July due to a hernia operation. I was forced to ease back into training and I decided to follow the garmin suggested runs on my fenix 7. It had me running at a lot slower pace than I was used to, but I stuck with it. My fatigue levels are only present after my sprint/vo2 max session,and my fitness is progressing each week. I am now training 5 days a week - 2 base runs, a long run, a tempo session and a threshold or sprint session. My pace has been increasing for the same relative effort. I have just surrendered myself to the garmin plan and trusted the process. Great content guys!
Trusting the process is the way to go
Awsome detailed information. I am currently 71. I began running again several months ago. About 2 years ago I got burnt out, I ran 6 years straight. During that time I had ran in approximately 65 5k events. It was amazing, the older I got, the faster I got, but had my share injuries: Massive tear right shoulder rotator cuff; fractured my left foot; and a couple of pulled hamstrings and other minor injuries. My last 5k when I quit was 23:35 at age 68. I was running 5 days a week and sometimes twice a day and never easy runs. Now, at age 71, I run 3 days a week for approximately 5 miles each session. I do strenght training at the gym twice a week on the circuit machines, both upper body and legs. I take the weekends off. It's fantastic, now I look forward to running on Mondays, Tuesdays, and Wednesdays. Of course, my 5k times are not as they were at age 68. But what's awesome, is I enjoy running again and "especially", at a more easier pace on the trails. I ran in my first 5k just a couple of weeks ago, and I was pleasantly surprised 25:50, age 71. However, It was a far "cry", 23:35 at 68. The bottom line, running easy 80 percent of the time, does work, and it's more enjoyable than running 70 to 75 percent most times while in my 60s. Absolutely, your program does work!!
That's what I do....and have experience that,over the years.excersie to much or too hard ,it takes to long to heal up, there is a point,of intensity, that benefits, improvement, growth,etc
Thank you for another great video with sensible information and advice, down to earth and relatable.
Thank you!! I definitely burnt out years ago and started running again. Nearly starting to fall into this trap of doing to much at too high and intensity.
Thank you for a great presentation, although I felt that it could have been shorter. I started running slower after injries from a faster pace and found that I was recovering quicker. However, my last race result was a little disappointing as I obviously lacked the bigh intensity sessions to get back to my previous race pace.
Excellent
Hi, I am 67 years old and living in Korea.
I have been running 3 days per week for over 4 months. I expected that my VO2 max would be increased by at least 0.1. My VO2 max was 38.4 when I started running, but today, it was 33.9.
Do I need to see a doctor for this?
Thanks a lot.
A topic not often mentioned or understood.
My fitness level is higher than my legs’ ability to endure the runs. I don’t have any issues with my perceived effort or HR but my legs get tiered at any pace between MP and 90sec slower. What training do I need to efficiently improve that? I already tried repeating those runs over and over again but legs fail at HR in low to high zone 2! I run 5 days a week. Runs 11k and 16k, i have to walk after 9k when running at 5:50m/k-7:00. My recent HMP 4:51
Sounds like you need to get strength training in the mix.
I love your advice but that thing about “why it’s a bad idea to have Trump as president” had me rolling! 😂
Not something I want to argue about on a run but I agree, it is a bad idea!