GET FASTER with EASY RUNS: 5 Ways to Master the Easy Pace
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- Опубліковано 28 лип 2024
- Did you know you'll get faster if you do more easy running? But, are you slowing down enough to get to your easy pace? Most runners are sabotaging their potential by going too fast. Find out 5 ways to find your easy pace in training so you can run a faster race.
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I’m 75. I run three days a week at an easy pace but for an hour. Training for a five k. I will follow your great advice. Thank you for this information. Lots of opinions out there but at my age I have to follow what I think my body can handle. Running should be fun
100% Peter...supposed to fun...that's the point! You're doing amazing and I aspire to be where you are when I'm 75!
Making easy runs easy is definitely one of the hardest things to learn! Thank you for this
It really is! But SO important to keep improving and being able to run farther, faster.
4:15 I doubt there will ever be a time when I'm comfortable saying "yesterday I went to brunch with my friends", no matter the pace 😅
Lol!
Excellent advice thank you for the great video! I'm over coming IT Band Syndrom now and just getting back to running slowly with a couch to 5k plan and doing walk run walk run for 20-30 min. But so important that right now my focus is great form and very easy milage to build up my aerobic base again and go easy on my muscles while they start to get used to the milage again as I overcome these IT issues that have stopped me from running in the past. Thanks for the great video and tips, spot on! My bucket list dream goal for my running has always been to over come this and some day qualify for Boston Marathon! Thanks! Subscribed!
Love your videos. Thanks. Inspiring me to try another marathon.
You're so welcome - thanks for watching!
Loving your videos Jane. Found them whilst looking for a review for the Garmin Fenix 6 pro. Really helpful info and will be watching more. Will also definitely be trying to run some more easy pace and bring in strength work as I try to strengthen my right knee 😳
Hi Sarah! It makes me so happy to hear you're finding the videos helpful! Honestly giving yourself "permission" to run easier just makes running so much more enjoyable in my opinion...and then you find yourself looking forward to the harder days. All the best strengthening up your knee - I know going to a PT was so helpful for me when I hurt my hip to get just the right targeted exercises.
In my personal experience, taking walk breaks throws my rhythm off, so I go into a stricter version of Slow Jogging based on the work by the late Hirokai Tanaka, an exercise physiologist at Fukuoka University who ran a 2:38 marathon at age 50, and just take really, really short steps until Polar stops its infernal beeping. Strangely enough, the jukebox in my head goes to "If I Only Had a Brain" or "If I Only Had a Heart" to get me into a calmer state ;-)
Love your tips!
So happy to hear it's helpful!
Good stuff Jane! Thx!
Absolutely, Scott - thanks for watching!
Wow! Just this video improved my run. You have me as a subscriber!! Thanks.
I'm so happy you found it helpful!!
Very very helpful content. Thanks so much.
You're so welcome, thanks for watching, Sam!
Best advice I've read or watched regarding long runs. I'm actually looking forward to my long run tomorrow morning and feel much better prepared.
Hi Chris! Glad it was helpful and glad you're looking forward to your long run tomorrow! I think you mind find this video about long run pacing helpful as well: ua-cam.com/video/HKFFYq__VT0/v-deo.html
I'm on the comeback trail. I have been hiking and run/walking trail ultramarathons for the past few years. I signed up for a fall road marathon this year. I'm currently on week 16 of base training. I had to start over as a new, 54 year old, runner. Specific marathon training starts in June. My goal is to finish the marathon without walking. My finish time goal will be established in June. Your videos are very informative and motivating. Thanks for sharing. Cheers
Love that you're making a comeback to running and fun to mix it up with road and trail. Sounds like you are doing a great job being consistent by doing base training now which is absolutely going to set you up for success to run an entire marathon in the fall! So happy to hear you are finding the channel helpful!
Great video! I stumbled onto Maffetone training a few years ago and it revitalized my running and actually kept me going. I was almost ready to quit before I learned to train truly at easy paces.
I have noticed that the difference between my speed paces and easy paces is pretty extreme, more like 3 to 4 minutes per mile slower. I also learned that the reason most wrist heart rate monitors don’t work well is because people wear them incorrectly. If you make sure the device is at least two fingers up from your wrist, they are actually very accurate.
Hey Jeff - I think in some cases that's true about wrist-based monitoring and other times not. I have a Garmin Fenix 6 that will tell me my HR is 202 when I'm out running having a conversation with my friends lol, but my newer and much less expensive Garmin FR 55 is pretty right on, I think. I obviously wear them the same. Glad easy pace helped you get back the joy of running and see progress.
Okay wow! This is just what I needed! I have been running for a few months now but I noticed that my endurance wasn’t improving! I think it’s bc I don’t do easy runs. I always run hard even though I really am struggling!! Thanksssss Jane!!!
Absolutely! Really focus on adding in easy miles - including a long "slow" run each week to 10 days - and you'll be surprised at how quickly that endurance and stamina comes along! Happy running and thanks for watching!
great video. just finally getting the easy running strategy after wasting so much time running too hard. Still do 1-2 speed seshs a week and can now do those quicker also.
Sounds like you have it figured out and it's working!!
great video, so true with easy running now for 80% of runs a week. Speed sessions now also a lot quicker because of it.
Yes!! Higher volume contributes to faster speed, but to get higher volume you gotta slow down most of those miles. 🙌
Hi Jane, I really love your videos! I am going to be training to run a fast marathon, and I start this week. I am going out on a run now and it is an easy 7 miles. I am going to try these tips and really slow it down! We usually do ultra marathons, and training for just a marathon is so different - and honestly a lot harder! Ultras are almost all long and super slow miles, where as I always thought marathons were fast mileage all the time. So glad I found your channel!!
Hi there! I can definitely see how road races give that impression! I know I thought I was supposed to train fast to run fast for a long time, too. But just like ultras, you have to train your aerobic system and that's done by running at your aerobic (easy!) pace. Focus on 80% easy, 20% hard and that will be a good balance to execute a fast pace on race day without overtraining. What marathon are you training for?
@@runningwithjane i am running the Marthas Vineyard Marathon in May!
@@chasingcultures sounds awesome!
Like this advice on identifying easy pace running. Breathing through the nose is a tip I haven't yet checked out. I should get a better understanding of my max heart rate as the basic calculation tells me it's at 106 but I can hold a conversation at 120-125.
I'll watch some more of your videos 👌
Hi, yes, it can be tough. You definitely have to really know your max HR for it to be an effective strategy to use. Though most people CAN have a conversation when running a bit outside their easy pace. The nose breathing helps keep you in check. Thanks for watching!
Thanks
You're welcome, thank you for watching John!
Very useful experience for me too
Glad to hear that!
Thank you for the educational video Jane! This video certainly defied what I believed was right - I just did my first marathon finishing at 3:50:47, and I have been training, gasping for air, and reaching exhaustion every single time around 7:30 mile pace for 5-7 miles runs.
Do you ever run fast in your training? If so, what's the percentage of those runs vs. easy runs? I constantly feel the need to push my body to a considerable amount of stress for my leg muscles to grow. Please let me know! :)
Hey Kim! Congrats on your first marathon finish! So great question - I share the percentage in my most recent video and I think you'll find the rest of the content helpful, too: ua-cam.com/video/VQ8SvHfiTPA/v-deo.html
@@runningwithjane Thank you!! The 80/20 approach is awesome :) Hopefully, I can qualify for Boston Marathon one day with your advice!!
Just finished running Chicago, worst finish time of the four full marathons I've run so far. Looking back at my training I was running four days/week - Easy, speed, long run then easy run. There was often pace work in the easy run. Pretty much ALL of my runs were time based. With my pace being at the slower end I didn't really make it to 30 miles most weeks, usually in the 27-28 mile range. So slow pacing by time didn't get me very far ultimately. I'm attempting another full in February and asked my coach to add one more day so I'm running 5 days a week - and more mileage based runs vs. time. That previous schedule I feel didn't give me enough mileage and I'm not really a math person but that also looks like it broke out to only 50% of my run week being easy. But the other thing I've noticed about easy running (and I know I'm still not running slow enough so I'll work on that too) is that's the pace that ultimately feels super good. It's hard to not feel like I"m running too fast running faster on race day. How do you flip that switch mentally and physically?
Hi Jennifer - I'm sorry to hear that you didn't have a great race at Chicago. Some days just don't go our way and dang, with the marathon that's even more true! You definitely still want to go with an 80 easy/20 mod-hard split, but yes, you definitely need more miles. I try to get all my athletes to at least 40 miles and if it's 45+ even better. I understand exactly what you're saying about running by time...it makes sense. Perhaps you can work with your coach this cycle to have longer minutes for each of the runs and adding on a short 5th day should help a lot. As far as switching mentally/physically - you likely need some practice at marathon pace...perhaps with some marathon pacework within the long run. That's another great convo to have with your coach. Keep going - the consistency will pay off for you!!
Another helpful video! Question... I'm training for a 50k, and trying to do MAF training on my easy runs. Once I get over 25-30 minutes, my heart rate starts creeping up. Do you think it's better when building endurance to come to a walk to recover quickly and get back to running, or to slow my pace and try to sustain the running as I get slower and slower, but darn it still running? LOL
Hi Kelly - that's awesome you're training for a 50k!
Great question. So I'm not super familiar with MAF, but know the basics. My recommendation would be to run even slower from the get-go so that you keep your heart rate more level and below that max aerobic threshold. Continuous running is best if you can do that, but there is also nothing wrong with taking walk breaks to stay in the aerobic zone if needed. Instead of watching your HR slowly creep up until you absolutely must slow down, slow down much sooner or consider taking 1-2-minute walk breaks throughout (like 8 min. run/2 min.walk repeat).
@@runningwithjane Thanks so much!
Thank you for all these tips. One thing that trips me up is when people obsess over cadence and give advice to have somewhere around 180. When I run slow, properly slow, I struggle getting anywhere near that. I try to look at my stride length, but is high cadence something that doesn't apply as much to slower runs?
Definitely don't worry too much about your cadence number on easy runs...much better to keep an eye on it for something like a tempo run. But even in the 170s on those types of runs is normal for most people. Just be mindful that you are not overstriding (you want front foot landing under you not out in front) and you're totally fine!
Great vid! Question-54 year old fit male, started running about 3 months ago and have consistently tried to keep heart rate down (zone 2 below 141) by 30/second jog/30 second walk. I think even this training is too high HR! Am signed up for 1/2 in February and full marathon in October (will do combination run/walk). Recent 5k was right at 35:00. Based on the Maf and 220-age method would you recommend do the vast majority of my training (stationary bike also) closer to 115-125 HR? For runs may have to even walk more I'm thinking. What would your minute pace be for my easy runs based on my 5k? Thanks so much!
Hey there! I'd agree that at age 54, 141 is prob still too high. Yes, on keeping it under 125/130. Looks like that would put you at 13 min/mile for marathon pace, so at least a minute slower than that for easy runs. No shame in walking more at all...just make sure you're not running the running portions fast...those should feel pretty comfortable, too. Keep at it, stay consistent, and you'll be amazed at where you're at a year from now.
Gotta love Americans: Take your 5k pace and convert to minutes per mile.... 😄
Been using the U.S. Customary system since the day I was born so 🤷♀️
@@runningwithjaneI understand, I just found it funny that you chose to start with a metric distance.
So serious question, would you recommend just walking if running at any pace is more than an "easy" run?
If you're comfortable with running at even a minute at a time, you can start there and then have longer walk breaks in between! Walking to build time on feet and then moving to run/walk and then running only is a normal progression!
As a triathlete does biking and swimming in zone 2 count towards my "easy" miles?
Best way to get better at running is by running, but certainly substituting swimming and cycling in order to make sure you're getting better at all 3 sports can work to improve your overall endurance.
Do you think it will be possible to transition from walking to running easily when you walk like 18-20km a day? I know there's a difference between running and walking. Please 🙏 assist?
Hi Henry - it shouldn't take long as you're body is already well adjusted to lots of time on your feet! I'd recommend starting with something like 3-4 min walk, 1-min easy run the first week and then build from there as you feel ready!
@@runningwithjane Thank you very much for getting back to me.
can all my training for a marathon be easy runs? im scared of injuries as i had problems with my tendons all over my body
Absolutely!! At some point to keep making gains you'll need to interject speed, but you can train easy all the time and do very well.
I do intervals of 45/30 do I still have to decrease my pace per mile?
Hi Melida - do you mean you do run/walk intervals or hard/easy intervals? Basically in order to get the aerobic benefit you need to stay in the aerobic zone. Run/walking is a great way to do that if that's what you meant...just the run portion shouldn't be a hard effort. If you meant hard/easy running that's consider a hard session and you'll want to incorporate other days of just easy running. Hope that helps!
@@runningwithjane I meant run/walk intervals, thank you so much for your response!
hey i was wondering why my easy pace would be slower than my predicted easy pace using the 2-3 minutes per mile slower than 5k mile pace. i run with 70 percent of max heart rate but it winds up being 4-5 minutes per mile slower than predicted.
Hi! My easy pace often ends up being 3-3.5 min. slower than my 5k per mile pace. Slower is totally OK. I would focus on feel more than anything, but in most cases you really can't go too slow. Also, 75% of max HR gives a bit more wiggle room and is still going to give you the benefits.
@@runningwithjane okay cool, thank you :)
Currently, I can run 1.5mi in like 14minutes which is very slow. I'm just starting running again after 10 years off and 30lbs overweight. I use to run a 17min 5k on the TM from basketball training only, mind you, I ran 3mi everyday as fast as I could on the treadmill for my training. I've been doing my easy runs at 12min/mi, it feels too slow and like I am not improving. For instance, for the last 8 months I've been running at 12min/mi about 2miles a day and my time has not been improving up until the last week, where the entire last week I did only faster(8-9mi/mile running). Should I be doing my easy runs closer 13-14min/mi or was 12min/mi fine? I also know of cross fitters and lifters who are around my height and weight proportions that can run a marathon in 2:50, so I'm not really looking to lose any weight. What do you recommend?
I'd recommend following a schedule like the one in this video to make more progress instead of just doing only doing 2 miles at a time. ua-cam.com/video/jKcTec-su94/v-deo.html Do what feels easy and you will make progress!
@@runningwithjane Thank you.
I might've accidentally taught my body to trick myself.. Help Please!
So when I started running last year, I tried to breathe forcefully through my nose alone NO MATTER WHAT, even on days I was sick with a runny nose. Cos I heard from many pros, coaches and sports scientists that it is the most optimal.
No surprise I suffered a lot but around 4 months into it, I started being able to even sprint uphills without having to open my mouth.
Which I thought was a good thing until I found out I can't tell now if I'm doing an easy run anymore lol
I'm 30 so according to Hr training, 180-30, my easy should be below 150. But my average bpm for all my "easy" runs has been around 160-170.
As the nose breathing test is not applicable anymore, I tried the conversation test and I had no issues with it. Infact I tried singing too and that was fine as well.
Btw my Min-Max Hr for the last 9 months shows 30-214bpm (measuring it in my sleep too) and Resting Hr is 59.
So is my watch wrong, and I should get a medical grade Hr monitor?
Or do I have to slow down further?
Watch my most recent video...that might help: ua-cam.com/video/2g-0DSScznU/v-deo.html Also, 214 for a max HR I don't even think is possible at age 30??! so yeah, maybe a new HR monitor. But if it truly feels easy and comfortable and you can run lots and lots of miles at that pace without your HR continuously drifting upwards, you're prob in a good spot.
Can't stop doing easy runs.
Yes!
If only having asthma/allergies could allow a conversation while running-it doesn’t. Your throat hurts in addition to trouble breathing.
If you’re running buddy has this, don’t require them to talk while running.
For this same reason I have to carry a drink to keep the coughing down: soothes the stinging throat.
Thanks for that info - I wasn't aware! Glad you have methods to utilize so you can still run with asthma!
See Jane Run
Haha
It took me a long time to figure how slow is an easy run but I think I finally cracked it as almost 40 year old.
For me it's when I don't get injured no matter how crazy mileage I run, which is about 16min/mile pace. 2x slower than my 5k pace. 3x slower than my 1K pace.
So are you saying that your 5k pace is 8-min miles and double that for an easy run? For 16-min miles do you do run/walk? Thanks for your insight...agree that the only way to run high mileage without getting hurt is to spend most miles at a truly easy pace!
@@runningwithjane Yes, I had a hip surgery 3 years ago and since then been trying to increase the mileage but anything faster than 16min/mile pace is too much pounding for my body and it just breaks(shins, calves, hip, stomach). So since I can't run I've been cycling a lot which gives me speed on shorter distances but my running endurance is horrible.
Now I've finally figured out how much I had to slow down to sustainably run and a few days ago ran my first ever half marathon distance. Took me 3½ hours but no major issues. No walking, just running veery slowly.
10-11@ min miles hmm interesting
Completely depends on the person - unique to each individual.
80-20 is a passing fad. In a few years runners will promote another method.
Sure, 86-14 can be just as good, just doesn't quite have the same ring. Disagree that it's a fad - I'm a coach who has used it on many athletes and it just works. pubmed.ncbi.nlm.nih.gov/20861519/
@@runningwithjane that study focuses on professionals who run 10-13 times per week. Of course they need to chill to accumulate their 100-120 miles a week. I'm not sure the average runner doing 20 miles a week would benefit much only running 4 miles hard.
I'm looking into the Garmin chest strap, if I don't have a Garmin watch can you still see the data on an app?
Hi Johnny - I don't know, but would assume that it will connect via bluetooth to whatever device you're using. I personally have a Polar chest strap, but a Garmin watch, and so then the HR data I see in my Garmin app came from the Polar chest strap.