Too Slow, Walking, "Easy??!" Running...What's the Deal?
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- Опубліковано 21 сер 2024
- Do "easy" and "running" even make sense together? To some this seems an impossible feat. Let's chat about slowing down, walk breaks and the elusive zone 2.
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I was skeptical of long and slow. After bonking my first marathon it forced me to reconsider. I’ve been doing more long slow runs for about three months. My heart rate is now much slower on these efforts. I started doing zone two training and have decreased my aerobic base runs from 10-10:30 per mile to about 9:20 per mile and I feel I still have more in reserve at the ends of my runs. The marathon is an aerobic game!
An aerobic game for sure!! 98/99 percent and this is def something people don't realize. Can't short cut the volume piece, that's for sure. Congrats to you on amazing progress...it's working!
I'm a trail runner, and I only have about 4-5 hours a week to train, and I'm slow as molasses, so i just focus on time, not distance. Zone 2 can be tough with the hills, but walking over steeps and on super technical trail helps. Most of my long runs are run/ walk intervals, just to keep me out there moving for 90-120 minutes. Then on race day, I'm always surprised about how much more fit I am than I thought, running faster and far longer than in training, injury free. I believe it's that easy slow training that allows me to hit the starting line fresh and generally fit, and enjoy the day.
100% yes to this!! Focusing on time on feet is a great way to go. It's a good way to backwards plan your week and you know when you'll be running and for how long. Consistency with zone 2 helps a ton!!
I have run over a dozen marathons but I was just running for fun and fitness. I hadn’t had specific time goals. This year I somehow got it into my head that I wanted to run the Boston Marathon. My qualifying time is 3:50, so to allow for enough buffer, I am planning to get under 3:45. I am prepared to take several years if necessary. I know that at my age, 60, gains come slowly. My current PR is 4:06 and that was nearly 20 years ago.
My first attempt where I am planning to try to go fast and at least see how far I have left to go is in February. I plan to spend nearly all that time building an aerobic base. I am currently “running” about 40 miles per week at about a 12:00 pace with an average heart rate of about 110. I have been there for about three weeks now without seeing appreciable improvement in pace. Like I said, I am prepared for it to take time.
I love that you are building a strong base by planning for a marathon that is many months away. 40 mpw is awesome! Are you doing any sort of strides or fartleks once per week to interject a bit of speed around the easy running> Or strength training? That can help, too.
I needed to hear this. I'm training for my first marathon and my easy runs do feel easy yet my HR is always at the highest zone 2 and sometimes even higher and it can feel a bit discouraging. Thank you for another great video!
High zone 2 is fine and like I said, if it drifts into zone 3 that's Ok sometimes. As long as you are able to continuously cover the distances each week and not feel completely fried at the end of them, then you're doing great. It's when you can get the mileage done or HR just skyrockets towards the end that it's important you pull back and slow down on the next one. Happy training and thanks for watching!
This is just the video I needed today! I just couldn’t get my pace this morning. I just embraced it and went for a slow run. Thanks
Glad to hear it!! Sometimes you just have to fall back on logging the miles first and foremost. So much benefit in that!
Because of your vids I'm 100% on board. 5 weeks into 1st 26.2 training plan and feeling happy and healthy because of lower hr running. It's also allowing me to hit paces in once-a-week workouts. Thanks for your continued video encouragement!
So happy to hear!! I think it's the period of time where someone hasn't yet seen the benefits where it's tough to trust the process. Definitely have to realize the changes won't happen overnight. Love to hear you're hitting your pace workouts...that's where the fruits of your labor get to shine before race day. Keep going - you're awesome!
This is me 100%!! Did you read my mind and make this video just for me?! Haha! I cannot thank you enough for this video as it is just what I needed to hear! You're the best!
Ahh that makes me so happy to hear it was helpful! Happy training to you!
Love you Jane!! Perfect mix of inspiring, friendly and tough-love. I’m watching you from Scotland, training for my first marathon in October and just looking to finish 👍 great channel Jane x
Aww thank you! Definitely always strive to be helpful first and foremost! Hope the training is going well!
I have talked to you in the past as I am right now building my base. I am up to 6 miles a day using the MAF method and being 61, I am keeping my heart rate below 119. I am running 5 days a week. I have been doing this for 2 weeks now. I feel fantastic after every run never tired or sore. I run on Monday, Wednesday and Friday I also take an hour-long spin class 3 days a week on top of my running. I just feel great. My resting heart rate during the day is 56 and sleeping is 43. Right now I am just building a base until I get to work with you or one of your recommended coaches, in March.
You're doing great, Eddie! Running slow like you are will build your endurance and is the lowest risk way to get in that time on feet. Wish more people would just ease in like you are doing - it takes patience but it works!! We can't wait for you to join the RSM team and look forward to connecting in March.
awesomeness to see another Coach Jane video. Have a wonderful weekend Jane. Thanks for the vids.
You, too, Ken! Thanks for watching!
Thank you for this video, just the video I needed! I end up in zone 3 a lot so I think it's time for me to start taking walking breaks to really stay in zone 2. Anyway, subscribed as I am new to running 😊👏🏼
I'm finally getting my head around zone 2 running at 7m30 per km so it's very comforting to hear even you can run that slow and still be in the right zone. Thanks for the reassurance
100%!! It takes time! I get that...it certainly did for me.
Thank you for this video. You and Coach Tiffany are the best
Awww thanks, Mary Frances!! Shared this with Tiffany - I agree - she is awesome!
🔥video! Enjoying your stuff so far. Glad I stumbled upon your channel
Thank you! So glad you're here!
Thank you so much for this video, this is so assuring that I am on the right track training for my next marathon
Always nice to feel that reassurance - so happy to hear you found the video helpful!
Thank you so much for your videos! I recently stumbled upon your channel and have been binge watching since. Your straight-forward/hard work focused content really resonates with me! And kind of makes me want to attempt the marathon... 🤔
Absolutely needed this video today as I'm tending to an irritated IT band while training for my first half this October. Im returning back to my training volume sloowwwly by run-walking in intervals and it totally sucks. But needed to hear that it's still helping me improve.
Also, finally started the easy run 80-20 method this training block and can confirm, it's awesome. I've never loved running as much as i do now since slowing down 😅
Hi Jen!! Sorry just seeing this as it went to my "held for review" folder for some weird reason!Thank you for sharing how much the channel is helping you - I really appreciate it and it makes me so happy!
Absolutely run/walk is great for coming back from an injury and keeping up your cardio endurance. Sorry to hear about your IT band...running injuries are incredibly frustrating. YAY 80-20...you will see the running GAINS!!
THANK YOU!! You made this issue very clear.
I was frustrated seeing how much slower I was running and yet my HR was still not in Zone 2 (yes, outside factors: incl. endometriosis-hormonally induced heart rate increase-and the California heat). I’m not going to stress over the numbers anymore. I’m training with Fleet Feet for my first half and then CIM. I’m much older, slower, having been injured (tripped), a bit heavier, but determined to complete these two races. I’m sticking to the training program with strength training included and I will pay attention to my body not the numbers knowing that the later Fall will bring better weather for me.
Yes, you're doing all the right things!! Don't get caught up in the numbers and just keep getting out and getting in the time on feet. It all adds up and you're getting fitter every week even if you don't realize it. You GOT this!
Thanks for another informative post. The only way I've found to maintain my heart rate in Zone 2 is to use my elliptical trainer. I'm 73 but my maximum heart rate is over 180 bpm. Any running takes my heart rate above Zone 2. I'll try your idea of running until tired followed by a long walk until my heart rate subsides. Thanks again.
You're welcome!!
Thanks for answering my questions Jane. I posted one on the last one you did and I think you were answering it in chapter 1 of this video. I started to do the Zone 2 / 80 - 20 stuff back in Oct 2022. It took me a while to dial in the zone 2 heart rate and it was indeed frustrating. I am glad you mentioned about not 100% relying upon heart rate for easy training, as I've found the wrist based heart rate monitors can be wildly off. I did stick with it, and it has taught me what easy pace is and most days I can dial it in.
The question is, I've seen some successes in the past year, but are they attributable because I've slowed most of my runs down? I think about it a lot as I like to take stock in my training to see what is working and what might not be. I am a veteran runner with nearly 30 years experience and while my base isn't as high as it once was, I feel I still have a lot of muscle memory from experience. I do think the take away on this is definitely keeping your easy days easy, which I now take more seriously than I have done in the past. A lot of my runs in the past were done at the exact same pace, every day. The easy runs make it easier to add variability.
Good content and as always, love the wisdom you dispense in your videos.
Glad this video helped you and thanks for the kind words!
I 100% believe the zone 2 running is helping you and honestly it will allow you to continue to build volume safely if/when you want to. Absolutely the body remembers...seasoned runners who leave and come back don't just start at "zero" even if it feels that way. Varying pace is so important - A lot of slow, a little bit of fast, and mostly stay away from the middle.
I love all your videos! Thank you for sharing such great advice. I’ve really taken it to heart, in order to avoid injury for my first marathon. I appreciate you share it because I don’t hear importance of 80/20 enough (or at all) at my running club.
I did a 10 mile run today with middle speed play, and found myself going faster than the prescribed marathon pace because it felt so good, and my energy levels were high because it was first time fueling while running (used 2x Huma).
My HR was high at the end, but I’m proud of myself for pacing >2 minutes slower than marathon pace in the warm up miles and on recovery runs. I’ll keep trying to practice getting back to that easy easy pace after speed work.
Thanks for the tips :) and would love to hear your favorite Huma flavors and if you think real food like apple sauce or dates would be as beneficial as the gel format - had a little trouble getting the gel consistency down!
Marissa
First time fueling - woot woot!! Game changer!
That's great you were going 2 min slower in the warm up!! After all the speed work is done in a long run (and with the heat of the day starting to creep up at the moment) it can be tough to get HR back down in zone 2. Focus on seeing a big shift in HR down though and that's a good sign you're doing it right.
Fave Huma flavors are
regular: Mango
double caf: Cafe Mocha
+ (extra electrolytes): Berries and Pomegranate
I buy everything at the The Feed: thefeed.cc/runningwithjane
I've actually never thought about my fave flavors before so that was fun! 100% you can eat real food for fuel, I find most people just end up using the gels or chews at some point because of the simplicity.
I struggle with slow my heart rate down I feel like I'm going to go so slow I'm gonna trip over my feet. I'm not even a fast runner as it is...marathon time is 5:25.. I can't keep a steady pace.. most of my runs I just try not to go too fast.. but I walk run through all my runs. My garmin shows many of my runs are in zone 3. 😂😂 I don't know what I'm doing but I continue to watch all these informative videos hopefully one day my body will want to do what head tell it to do. ❤
Yes, keeping at it is the number one goal! Adaptations take time - often longer than we hope. You're doing GREAT!!
My zone 2 can be a fast walk to a 4 min mile slower than my average. Someone explained that zone 2 is that large base of the pyramid. Visually seing myself work through the zones I can see myself building that strong efficent running pyramid.
YES! Gotta have a big "engine" and this is where all that slow running comes in.
I'm training for a marathon I'm a slower runner 12:30 min per mile I'm struggling to stay in zone 2 over 4 miles, I would love to run for longer I can slow down as I'll be walking more then running
Hey Phil...how long have you been running for?
@@runningwithjane just over a year
@runningwithjane I'm in the same boat as Phill! Been running for a year now (two halfs covered) and will be attempting my first marathon in November.
I'm in the same boat!
My experiences differ here. After my 2nd marathon where I started to fast and was exhausted after about the half I started to do low heart rate training and I did not have too many problems with it. That said when it came to the end of the marathon training I noticed that I was way slower than the year before and I barerly improved my time in the race but at the end I felt I had more in the tank so I could be that I started to conservatively. That said running slow and easy during my marathon training without some faster paces during the long runs put me into a groove that was mentally hard to overcome.
Now I started a 10k training plan to push my faster running before going back to base training.
For most people, yes, doing some faster running 1-2x per week is important for recruiting those fast-twitch fibers, but also just to get in that mental resilience practice.
My problem is that my perceived effort is way lower than what my HR indicates. I can hold a conversation with a HR of 150 which is zone 5 at my age. 🤷 I can sing at 140. I'm only running 10 -11 minute miles!
What device do you use to measure? Chest strap or arm band is best and if you're still getting those readings you may be someone with a naturally higher HR. At least 1-min. slower than marathon pace or 2-3 min/mile slower than 5k pace is a normal easy pace range.
I run about 99% of all my runs at easy pace. A common distance for me is 10K and I finish the final 100-200 metres with a sprint. So yes, I'm a big believer in easy paced runs.
I'm too heavy a body type to be running at a faster pace for too long anyway, so it's not sustainable.
So glad to hear it's working for you!! I will say though, that tempo runs could be really good for you once a week if you are interested in inserting a bit more fast running. Even most heavier set runners can safely run faster and tempo/threshold (about the pace you could hold if racing for an hour) offers a lot of benefits. That said, nothing wrong with 99% easy running if that's what you enjoy and it aligns with your goals. Thanks for watching!
zone 2 is really hard, even when i jog, my hr spike like a tempo run. I ran for 1 year already. Can i target zone 2 but with walking fast, Only that way, my heart rate stay at zone 2
My garmin predicts marathon time of 6:58. Using that, my easy run pace would be 10:30 m per km. Not much faster than a walk?
Hi Hannah - great question. So first of all, I don't trust Garmin predictors. I have two watches and one predicts times way slower than my bests and the other way faster, LOL. What I'd recommend you do first is just focus on building your endurance and not worry so much about HR or time predictors. This will help you get enough running time on feet. Maybe try running around 7 km/hour (8:30/km roughly) or a bit slower and just go at that pace for as long as you can until you start to feel tired and then take a walk break. Or just do a ratio of 3 min. run/1 min. walk. That will help build your endurance over time.
Just tossing a few thoughts out there . . . too slow would be running with bad posture and form. Too short of strides and too much bouncing etc. I see some people jogging so slow it's not even jogging and as far as I know, jogging is a different thing than running though it's not easy to say where they start and stop. I would rather run with at least some speed 20% and walk 80% of it than jog too slow. If you can't do long easy runs do tempo run/walks so that 80% is easy.
I think a lot depends on what your goals are. I agree that people ARE running with bad posture and form which is why they think it isn't for them. But if you do strides each week and throw in some faster running, you get more efficient and this improves. And just like anything, when you do something over and over and over, you get better. Walking and running are both incredibly great cardiovascular activities! Thanks for your input, John!
Sorry.. I have to unsub.. I love your content but.. adding more stress to convert MILES to Kilo meter.😓 I understand your primary audience are from US. I will find some coach from Rest of the World. Thank you for being my mentor.. you are missed.
It gets easier as you do it more because you know what it feels like. Great job!