Proof That Running Slower Makes You Faster: 7 Success Stories
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- Опубліковано 30 чер 2022
- You keep hearing over and over to slow down and do more easy running, except you're likely still running too fast. Here's proof from 7 runners that running mostly easy works.
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Running slow does take a major shift in your thinking. When I first started it made me feel like I was regressing until my first race.
Yes to this! There is a lot of trust and patience is real...but the payoff is worth it. So I gotta ask...after that first race were you a believer?
@@runningwithjane I am definitely a believer and the slow running has made my quality workouts better as well. I just think that a lot of coaches downplay the mental effect that learning to run slow can have on people. When I would come home from a long run and my easy runs were 3 mins slower that I was used to seeing it almost made me feel depressed. Now I warn people about how slow running may make them feel mentally.
@@BFF_Runner thank you for mentioning that and such an important point. Just had a convo with an athlete about this yesterday. Hoping to get more videos out about just the mental side of training in general and this will be a great one to include.
This is spot on. I'm 50 and finished my last half marathon 2 months ago at a 7:59/mile pace. My easy runs are all done by RPE and most are slower than 10:00 per mile. In fact, about a week before the half marathon, my easy run pace was 10:42 per mile. It's just whatever feels super easy and comfortable. When it's an easy run, I always tell myself "this needs to be an effort that I could easily sustain for a full marathon, and still keep going with no problem." As a result, I almost never go into a hard run feeling fatigued. Good stuff!
Yes! I keep running easy days slower and keep racing faster. (Also nailing my hard efforts better.) It works!
I am 62 and got back into jogging about a year ago. My easy pace is 9:22 per kilometer (6.4 km per hour). I can easily go faster but my heart-rate stays below 120 for about 40 minutes at this pace and barely breaks 120 after an hour. And I feel like I never really need to stop. That's my slow pace.
On a recent run, I followed the "breathe only through the nose" rule and then, for a few minutes at the end, I let myself go: opened my mouth and felt the after-burner kick in. It was a glorious, almost transformational feeling. I sailed. Well...for me. I am still 62, afterall.
@@skybiz4520We didn’t need to know that.
You are absolutely right. Most of the runs (80-90%) needs to be easy and slow. However, when you say that everyone can run easy and slow - that's not exactly true. There are people who's fitness is so poor that they can't run at low heart rate at all. They can't even walk briskly for half an hour without their heart rate getting too high. Those people need to start by walking short distances first (at low heart rate) and slowly building it up from there to walking longer distances (at low heart rate), then brisk walking (at low heart rate), then alternating walk/run for 2min/30sec (at low heart rate) and so on - and after few months, they can actually run for 20-30 minutes with low heart rate. I'm sure you knew all this, but I just wanted to emphasize it, so that people with very poor fitness would understand that there is a way for them as well to get fit and start running. If you have a very poor fitness and you want to run - start by walking. I know this, because I used to be one of them.
Oh 100% agree on the walking! I have other videos where I talk about this and have athletes who I prescribe a run/walk method to in order to keep their HR down.
Yeah I started brisk walking now to get lower HR. I believe this is good for my weekend sessions
Great video. Mark Allen who could be the best Ironman triathlete ever won many championships running slow had a training plan based on MAF method. His coach was Dr. Phil Maffantone who is the creator of the MAF program in the 80s. He said that he was almost walking when started the program to keep heart rate within program limits. Running easy within heart rate guidelines on long easy days is important .
Yes, so much patience involved!! Thanks for the great info, Richard.
Apart from the ego urging greater speed, slow running just feels so unnatural but now that I've seen your videos and read some of the comments here it's definitely time to take it easy. Thanks so much.
The best thing I ever did was buy a commercial treadmill. I found that when I did my easy-pace runs, I'd either go out too fast or, I'd speed up towards the end. Using a treadmill for your easy-pace runs allows me to set a speed and stick to it. I really found this to be hugely beneficial and it took my mind off having to worry if I was running too fast or, running variable speeds.
I agree that the treadmill can be SO good for forcing us to run easy! Set it and forget it.
@@runningwithjane That's it, set and forget. I just remember when I started doing easy-pace runs on my treadmill it really was easy, in that, it took my mind off having to by mindful of my pace. I think this really does maximise the benefits of 'the easy run' by keeping the heart rate low and maximising oxygen uptake to the muscles, building and increasing the capillaries and mitochondria (and overall, the aerobic engine).
I remember seeing a video where Eliud Kipchoge talked about how beneficial easy miles are for him. The proof is in the pudding, like you said!
Yes!! I've read an article stating that he will often start easy runs just under 9-minute miles, which for the fastest marathoner in the world, that's basically a snail's pace hahaha....it's like 4 minutes slower than his marathon pace!
only just got onto strava past few weeks and you are right it's an ego thing, we don't like to see an easy pace run in the numbers... today I thought Fudge it, did a 10k easy run, kept it in the green low aerobic and did not care what it said on Strava, from now on I will be doing 80/20. thanks for the kick up the ass I/We needed
Awesome - I love this! "Water your own grass" and big things will happen!
One of the problems with all the info out there about slow runs is that the advice tells us to run a lot slower than we should. If I were to follow the Maffetone method, I would have to keep my HR below 132 which is just ridiculous. That's literally a brisk walk, no matter how fit I am. Your advice of 75% maximum heart rate makes so much more sense. That'd allow my HR to get up to about 152 which actually feels like an easy jog that I could do for hours without any injury. And the "220-age" for maximum heart rate should probably be avoided by most people. My actual maximum HR is 16 beats higher than that calculation gives me. I almost gave up on the "easy run" method because I was getting nowhere with it after half a year. Once I allowed my HR to get a bit higher but still conversational pace, I started to see gains.
Excellent Jerry!! Glad you were able to figure out your true max HR and get your customized zones figured out. Staying below 75% of max has worked well for me as well as my athletes!
I also once found low heart rate training frustrating initially. I am 60 so my HR is 120. My heart rate is quite low though so thought I would try to keep it lower like about 110 to be on the safe side. Weeks later I was still walking much of the time. Now I have bumped it up. I try to keep it under 120, I average about 117, and I feel I am making better progress.
Good morning! You have some great videos. I just finished up my long run. 11.43 miles. My half marathon is at the end of this month. Have a great day.
That is awesome, Manuel! I hope your half marathon is an awesome experience!
@@runningwithjane thanks! Happy 4th to you and your family.
Thank you for explaining this so clearly! I'm a run coach too & so many of my runners don't understand it's supposed to feel uncomfortably easy to start with because your body is used to going hard all the time. It's uncomfortable to reset that effort but so worth it.
YES! If I had a dime every time a runner told me that they "can't run that slow" and I'm like, "Yes, you can..."
@@runningwithjane YES! I'm right there with you haha
This is so neat. Everytime i go on runs i keep looking at my watch to stay at a sub 8min mi pace and failed to see any results in speed. I will definitely start incorporating slow running and focus on my HR and form
Will help you a lot!!
It has become even more difficult with the rising temperatures. At 4am it is already 90 F here in Arizona.
Glad you brought this up. So true that the heat adds a whole other layer - I can't even imagine how some of y'all in these hot or hot/humid areas do it. In order to keep that 3 RPE and stay at conversational pace, it will be significantly slower than what you're used to. For some, this will mean taking walk breaks, and there is absolutely nothing wrong with that.
Ive found staying in zone 2 HR and using my HR monitor as an alarm is the easiest way to stay slow. I have a tendency to zone out and go on auto pilot if I'm not careful. The vibration is there to either slow me diwn or speed me up. Still hard because of the ego factor but it really pays off on race day. Im a triahele and that method seems to work on all disciplines. We had a baby and im a stay at home dad so I'm just ramping up for my first tri in a long...long time. Hope everyone stays fit and injury free!
Yes - 80/20 (or close to it) has been proven to be the most effective way to train for any endurance sport! Love that you have seen the payoff on race day...I think that's when people finally become believers. Takes a lot of trust up until that point.
And a good bit of time. I definitely recommend trying this during the off season so the stress of "race day" isnt there
I hear this over and over and over again. Do your easy runs easy. So listen to Jane as she speaks the truth. The nice thing about easy runs is they are comfortable and enjoyable. You can daydream and just enjoy the scenery.
That Dan guy you mentioned seems amazing. Good luck coaching him. 😉
Aww love the daydreaming. I do my best brainstorming on easy days! The way I used to run (too hard all the time) my brain didn't have capacity for that!
You're awesome, Dan, thanks for letting me share a bit of your journey and excited about what we'll be able to share a year from now.
Great talk Jane! I've been stressing the importance of easy days easy in my training vlogs as well! I've also slowed way down on my recovery runs this year - I have so much more energy for my track and tempo runs! Keep pushing!
Totally! Can't go hard on hard days if you don't go easy enough on easy days. Hope you've had an awesome week of running, Paul!
Such an awesome conversation!! Easy running is so important and the critical piece to stay healthy, happy and PR. I like to say train slow to race fast! :)
Absolutely, Sara! "Train slow to race fast" is a perfect way to put it.
LOVE this channel - thank you!!
Thanks so much, Annie - so happy to hear it's helpful for you!
absolutelly ... slow runs are very good to get faster and stringer.. cheers from thye running world in Mexico... red button activated here
Thanks so much for the support! Love having viewers from around the globe. Yes - slow running for the win!
Happy 4th of July Coach J! Enjoy some time with your family. Thanks for all you do for our running community!
Happy 4th to you, too, Coach Tim! Thanks for the kind words and for your support of the channel - I truly appreciate it.
Great reminder to "trust in the process"! I use that phrase regularly with my clients as well. Sometimes the least intuitive action is actually going to result in the desired results. Thanks for your timely advice and personal experience on this subject matter.👍💜
Love exactly how you put this: "Sometimes the least intuitive action is actually going to result in the desired results." Prob gonna use this line on my coaching calls now!😃 Thanks for watching and commenting, Karli.
Great topic and advice! I FINALLY started having faith in the 80/20 approach, and it’s such a relief to not feel like I have to push all of the time. Most of my running friends always want to train way too fast, and I get stuck doing it with them, but I never see the expected improvements. I finally joined a marathon training group and run with the 9:30 pace group to force myself to slow down. So nice!
I think that is so awesome that you did the right thing for YOU and I'm sure it wasn't easy to make that move to the new group initially. So glad you're enjoying the process more now!
Great video, Jane! Even though I love the hard work of the speed runs you prescribe, I really enjoy the slow easy runs. They really give me a chance to enjoy where I’m running and just enjoy running period! Also, they will come in handy for my sub 4 hour marathon!!Thanks for keeping me in check!
Thanks, Sal and 100%!! So excited for what's in store for you in the next 7 months and beyond.
Congratulations on your sub 4!
Good luck with your training. Great to be out in the fresh air.
Thanks, you too!
I love that advice - and glad you put in Tiffany, Renee, Heather, and Dan, as prime examples of slowing down to get faster and achieve goals. On a side note, Coach Jane you look younger and healthier than just 6 months ago, maybe dietary changes, or highlights in your hair, but yes, definitely something different, keep it up. Have an awesomeness week.
People with real results helps people believe! Thanks Ken...highlights yes, dietary changes no haha...gotta give credit to that good old fashioned sun that hits just right in my new basement studio.
Love the video… as always! Slowing down was the biggest challenge I faced when I started heart rate training over the past 6-7 months. It just didn’t feel right to go so slooooow! However, It does certainly help with being more consistent in training and the higher mileage weeks especially when fatigue really sets in. The question is why is something so easy so hard to do 😂
Right?! It is retraining ingrained thoughts in our brain that every workout should be all out. But when we're athletes, training for a goal, it's gotta look different. Thanks for the kind comment, Anthony, and I hope that training is going well for you!
I am still at the stage I am needing to trust the process and I have no idea if it is helping. I kind of miss going for it with the fun upbeat music but I have been sticking more to podcasts/audiobooks or just running and praying because my favorite running songs make me want to go fast. Always great to see your videos.
Hey Joanne - totally get this. It's weird looking back how I used to go push for every run and loved that high, but I also remembering dreading runs because I felt like I had to kill myself to have a good workout. Now, it's more just a part of my daily routine that's not a big deal. I hope the podcasts/audiobooks are helping and I love that you use the time for spiritual connection as well. You're doing awesome lady and keep going. When you stay consistent, easy running really does work!
Thank you Jane! Your video should be a mantra for everyone who is watching it! :)
Thanks so much, David! I def agree that sometimes in order to slow down enough you gotta keep reminding yourself why you're doing it!
Excellent video, Coach! I am still baffled at how it works, but it 100% does. For me it’s a combination of my heart rate being significantly lower and my breathing being almost effortless now. The thing about the “easy run” is that is truly does become EASY! It’s something I look forward to every single time. I blast out 8 miles and come home and I can’t believe I just did that. My endurance is significantly better, every single aspect of my running has adapted to being more effective and efficient now, and I attribute that to the easy runs. There’s no way I would want or be able to run 20-30 miles a week running hard. Easy runs are a little vacation in my day.
Glad you’re my coach! You are coaching some really EXCELLENT runners and people! Way to go team!
Haha, right?! Some info from that book...yes, minute for minute high intensity running yields a higher benefit than low-intensity, but beyond that 20% mark (or near it) it starts doing more harm to your body than good. In order for the body to handle the mileage/endurance needed to get faster at any distance running event, you have to run mostly slow. So glad you trusted the process from day one, Shane, big things are happening for you because of it! Grateful I get to be your coach!
Jane!! Great advice on slowing down pace! After long treatment last year and successful surgery couple of months ago, I think I started too excited and my pace was a bit fast at beginning. What I thought was slow was still too fast! I also felt good so kept on adding a kilometer or two on several runs 😌 It caught up with my left calf and so rested a few days and slowed my recovery run down a notch or two! After kilometer my left calf was really feeling good! But still kept it easy! I focused on foot strike and form and had a great recovery run! I also kept true to the mileage plan hihi. Recovery stretches and feel pretty good! Also, your advice on adding strength & conditioning days on rest days…HELPED! Thx so much for great suggestions! Also learned not to overdo foam roller on my calves lol 😂 I think that’s how it got knotted up 😫 Thanks for sharing your knowledge 👍👍👍
Yes, that's how overuse injuries work and why it's so common. You can up mileage and speed really quickly for a few weeks without feeling a thing, making you think your body is handling it well, when it's actually not. And then what seems out of nowhere and injury crops up when it was actually brewing all along. Easy paces with a slow build-up is key!! Thanks for watching the channel, Alan!
I have 100% ran myself into injuries running 5 times a week at more like 50/60 easy 40/50 hard. It was too much too soon and I’m paying for it. I love your content Jane and can’t wait to be back running and able to follow your advice!
Yes! They talk about this in the book I show in the video that it really does need to be close to 80/20 for it to be most effective as well as keep your body healthy. Thanks so much for the kind words, Karla!
Loved the video. I am doing this, but it takes a while to see improvements
Thanks and so glad it was helpful! You are absolutely right, it takes patience. But the gains can come fairly quickly if you are staying consistent with your running - every 6-8 weeks is a great time to retest fitness with a time trial or shorter race.
My easy runs are 4-5 minutes slower (2-3/10 effort) than my 5k pace. I’m seeing gains monthly due to this. You get shocked by the results. I’m 39 years old and I think as we get older, this is very important. Recovery should be paramount. I do a 90/10 split. The way I tell if I am running easy enough is if I can breathe just through my nose.
100 agree about only breathing through your nose. Great, great test and I will do this on recovery runs. I think a 90/10 split is fantastic especially masters runners and that is about what I do...though at certain points of training it will be closer to 80/20.
Checking in with you Jane! Following your beginner marathon plan.
Ran 20 miler in a race like setting. (Run the Parkway official training run for CIM)
It was a little hard to watch many others finish before me, but I remembered this is a long easy run, not a race! Avg pace was 11'20". Marathon goal is 11'09". For the most part I did negative splits and had energy to give it more gas in the last 2 miles. I finished strong. I almost want to keep my slower pace for Marathon day lol. Since I know it worked well. Avg HR: 150.
Half Marathon pace was 10'34". It's hard watching myself run slower than this pace but this is key to finishing a marathon is I can not try to keep my half marathon pace. Thank you so much for even taking time to read this. I've learned so much!
Hi Yolanda - thanks so much for the update! Love hearing viewers' stories. Negative splitting a long run like that is such a good sign. I love that you did not get carried away with what others were doing and you did the training you knew was best. Also, you are totally fine to keep your easy pace in the very early miles...in fact that is a really smart strategy. You can always pick it up at halfway if you feel strong and you'll be able to make up so much time, too. You're right, you can't do your HM pace for the marathon. BUT! Keep up the consistency and eventually your HM pace WILL be your marathon pace!
@Running With Jane Jane, I ran my first marathon to the best of my ability today. I had checked in with you a month ago, because I'm following your beginner marathon plan. I hit my target time and pace exactly! Goal pace 11'09. Avg marathon pace today: 11'09. I ran it entirely. Thank you for your training plan and UA-cam videos. I learned so much useful info from you.
Yolanda!! I am SO happy for you!! I was tracking a bunch of runners at CIM today so just went and looked you up and you even negative split!!! Wow!! That is tough to do on a first marathon!! Huge congrats - I hope you are celebrating your huge accomplishment!
@@runningwithjane Thank you so much!! 😭😭🫶🏼🏅
Yes, 100% this. I got a marathon PR at age 41 after running for over 10 years by running truly easy on my easy days. After many years of trying, I finally broke 3:30. Last year, I ran a 3:51, this year, 3:29. For the first time, I got through an 18 week training block without getting ill and I ran 50-60 mpw. My easy runs were around 9:30-10:30 m/m, plus 2 runs a week with my beginners groups at 11 or 12. Marathon pace is sub 8:00 and I could run that pace despite running much slower most of the time. It really works.
Consistency is key, get the miles in week after week, don't get injured or ill, and be ready for the 1-2 harder sessions per week. I'm confident I can run more PRs in the next couple of years.
That is amazing, Edith!! 3:29 buddies for the time being 😉 Feels amazing to get faster in your 40s for sure! I think the easy running/recovery game matters more and more as we age and if we do it right, we'll be able to hold onto getting PRs longer than we would otherwise!
After my previous marathon I started doing low heart rate training at around 120bpm which ended up being between 1 to 2 minutes slower than marathon pace. When I started to do the long runs at the end of the marathon training I was way slower than last year and I could barely improve my marathon time (there were also other factors for the slump including some missed long runs at the beginning of the marathon training).
That said myy marathon pace is 3 minutes slower than 5k pace so I am already running a marathon race at easy pace. This year I want to increase my easy pace and stay within Garmin’s Easy Heart Rate Zone to make sure I am not getting too comfortable.
If you did most of your runs at that slower pace, and add in a day of speed...AND stay really consistent with some higher mileage, you'd be set up for success in the marathon.
Excellent video and a great reminder! I've always wondered though if you can combine paces in a long run, or any run, as long as 80% of your total time for the week is at an easy pace. For example, let's say I'm doing a 10 mile long run, is it ok to do 8 miles of that run at an easy pace, but maybe throw in a faster pace for one mile in the middle and also for the last mile? Or does that kind of mess up the aerobic base building of that run and should the entire long run be done at an easy pace? The same goes for any other run during the week. Can we mix up paces during individual runs, so long as when you total up the easy paces from all of the runs that they equal 80% of your miles for the week?
Thanks for all your great content!
Great questions! So it's 80% of weekly mileage/time, NOT 80% of your runs. I give this exact answer in this blog post: readysetmarathon.com/what-is-80-20-running/ In response to throwing in a fast mile in the middle of a run and at the end, those 2 miles would more or less be included in the 20% and the rest in the 80% easy, but I would caution you to think about the purpose in doing that. Not saying it's bad, especially if you're not training for something specific and running for pure enjoyment, just good to consider the purpose alongside keeping that (near) 80/20 split.
@@runningwithjane Thanks for the response. And that's an excellent blog post. Yeah, maybe I shouldn't be throwing in random higher intensity miles in my mostly lower intensity runs, but sometimes I just feel shaking things up a bit when I'm out for a run. If training for a specific race, I'll try to be more deliberate when planning my runs - and stick to the plan, lol. Thanks again for the info!
Greate info 👍
Glad it was helpful!
The most important reason for running slow is that it builds your mitochondria. The response of running longer and slower (more use of fat for energy) is that your mitochondria respond positively. It happens to be that your mitochondria also play a key role in recycling lactic acid, and therefor expands your LA threshold - so in the end you can run faster for longer. You still have to do your HIT sessions to create those fast twitch muscle cells though.....
YES! Thank you for sharing the science...everyone's wants the adaptations yesterday, but the truth is it takes time. The body has no other option to respond with consistent, slow efforts over time.
hey Jane hows it going? i was wondering your opinion on lifting weights and still being faster in long distances like the half and full marathon? ive heard other runners say lifting upper body like bench press or deadlifts leg exercises can slow ur pace down, but at same time i hear runners say bench pressing upper body movements, and deadlifts legs can also HELP u run faster? its a confusing topic, what is ur opinion on lifting weights and distance running? do u think it helps your running? or vica versa?
Strength training is typically recommended alongside half/full training - especially for injury prevention. Will def make you faster in the long term, but you have to balance both correctly. Finding a plan that has both incorporated is a good way to go. Bodyweight exercises are a perfect start - I have a video here that shares my favorites: ua-cam.com/video/PJg_2sZ9qWI/v-deo.html
For my first few marathons I didn’t commit to easy runs. My 5th and most recent Marathon I finally cracked 3hrs! I was averaging about 40 miles for 8 months, then 60-70 during the actual training. I ran my easy days as slow as felt comfortable on that particular day, only making sure to keep good form. This allowed me to have 3 hard days a week, two workout days at or below marathon pace, and a long fast run every other week. I followed the Brooks Hanson method RELIGIOUSLY. 4 years of regular (5-6 days of running for context) 6’ male, usually around 165lbs. This year I’ve kept up the base mileage, mostly easy, throwing in fartleks or “tempo”s on days I’m feeling good or short on time. I have also lost weight by cutting out sugar and counting calories. Can’t wait to start my next training cycle at around 150lbs. Hoping to crack 2:55!
Thank you for sharing your story, Erick, and huge congrats on finally getting that sub-3!! Clearly you are proof that mostly easy running works and what's also noteworthy is how consistent you were over time. We all want to be fast RIGHT NOW but running just doesn't work that way. Brick by brick...if you're willing to put in the right work, big things happen. Wishing you all the best on that 2:55!
@@runningwithjane that’s exactly right! I’m sharing your content with newer runners because you are spot on with everything I’ve seen! Sub’d and liked… wish you the best with your channel! To all the newer runners… enjoy your runs and be as consistent as possible for as long as possible and you will see incredible results!
@@erickarnulfo I appreciate that so much - thank you!
Do you have a video on injuries groin strain and severe knee pain)?
Hi Jessica! I don't do specific injury videos, as I'll leave that to the experts (PTs)! Cant recommend going to a PT enough as they'll give you the right protocol to follow to get back to being your strongest running self.
I know that I have been disabled for several years and I want to start moving more now because I’m responsible for my own future health and the only way to maintain is get off my butt not speed but need.
Wishing you all the best on your transition in your health journey. Forward is a pace!
Another great video, Jane. My issue with run slow on easy days is that, to make gains, it takes more volume and thus much more time. Personally, and I've only been running 14 months with no injuries, when I run 3-4 miles daily (eg low volume, 25-30 miles a week) due to time crunches, running 80% of them easy is not making as many gains as running 50% speed (uptempo, tempo, intervals) and 50% easy. I've tried running almost all of them easy, and I lose ground based on perception, paces, and by COROS Training Hub metrics. So easy and slow is high volume game, is that right? Thank you
You need to have patience Burps. 14 months with no injuries is excellent! Consistency is key. You can gradually bump up the volume. Your goal is to become an aerobic monster.
Hey! Totally get this. In fact, wish I would've touched on it in the video as I know running easy does take more time and is a valid concern. But it IS worth it. I recommend running by time rather than mileage in your situation...yes, you'll have less mileage but the payoff of easy running will work.
To refer you to the true expert, I recommend you read this article by Matt Fitzgerald, author of 80/20 Running and the book I showed in the video, where he discusses using this split at lower volumes. (The title is tongue in cheek FYI) He writes: "It’s safe to say that you would have to run less than 25 minutes a day, on average, for a more intense training approach to possibly produce better results than the 80/20 method, emphasis on “possibly.”" www.8020endurance.com/new-study-strikes-fatal-blow-to-80-20-training-philosophy/
@@runningwithjane Thanks, Coach Jane. It’s reassuring to see that my low volume intensity finding jives with the findings of Matt Fitzgerald (possibly..lol). You know what, I like your idea of running based on time rather than mileage in my situation. I’m going to set my watch to only show total time rather than miles and pace and see how that flies. Thank you for the idea! 🏃♂️
I’m curious about the long run. Some say it’s another easy run, but I see charts describing the pace as slightly faster than easy pace. Should runners push just a bit on the long run? I find it a struggle to finish when I push (even a little bit) on those longer days. Thank you for all of the wonderful advice!
Hi Aleigha! If you are training for a new distance, aka you're a beginner marathoner, all your long runs should be at true easy effort. In fact, I encourage my athletes to start even slower than what they think they should so they have enough energy at the end to keep it in the easy range. If you struggle to finish when you push, back off. I promise you're doing the right thing by slowing down. 😊
There is a place for those with more experience to do fast finish long runs or long runs done with marathon pace inside of them, but even then those are planned at specific points in training and not done every week. Here is a video I think you'll find helpful as well: ua-cam.com/video/HKFFYq__VT0/v-deo.html
@@runningwithjane you rock, thanks Jane!
Think I am going to fluctuate between 3 or 4/10 for most of my runs. With very little speed work. As my 3/10 is faster than it used to be 4/10 efforts will just be trying to expand stamina until those 2-3k distance feel like 3/10. Any time I dont feel full of energy it will be dialed back to a 3/10 effort or I will take a rest day. Should be able to gradually improve times. I notice that I have gone from high 6min low 7 min kms to higher-mid 6min kms recently under the same effort. Looking forward to this month's effort. I have started to get just under 6min KMs at the start of the month. Hope to see that become more consistent.
If you're staying at a 3/4 for most of your runs, you're probably doing great. Sounds like your running is a great combo of joy and getting stronger!
I am a very fit 36 guy that got into running only 2 months ago, my 10k is 46min and my 5k is 22min. My max hr is 184 so my zone 2 easy should be 110-130 right ? To maintain this i have to run at around 7.3, is that weird or does it make sense ? because i feel its veeery slow
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)
Hi! Longest long run is 18km I think you mean, in which case yes, that's far more than most people do! There are obviously lots of factors at play, but sounds like you have a solid plan. If you can get that long run to at least 2 hours every time, that's a really good spot to be.
Hi Jane, quick question- does running easy mean that you will inevitably slow down towards the second half of longer runs? For example, if I go on a 20 mile run, I’m going to be tired towards the second half. Does this mean I have to slow down to stay in the “easy” zone? Or should I be pushing to maintain the same pace throughout?
You can look at this 1 of 2 ways:
1) Ideally, you negative split your long run. So start out really easy paced (whatever that is for you)...and maybe even back off a bit more from that. You want to enter the second half with good energy to finish feeling strong with still an easy pace.
2) IF it doesn't go that way, that's very normal. It's tough to do and with time and practice this approach will come more naturally. So, if you do feel more tired in the later miles, then yes, you definitely need to slow down more to keep the HR down. And that's ok. Don't push to maintain the pace. You don't want to end the LR feeling like you having nothing left to give.
@@runningwithjane Thank you! Recently came across your videos and have been binging them. Love your content 🙂
@@InfluentialFinance thank you so much! Make me so happy to hear it's been helpful for you.
Just read your reply. Wanted to give you some of my experience to buttress her point. My “over 40 PRs are 17:12 for 5k, 1:19:44 for HM and 2:55:36 for marathon….and my easy runs are no faster than 9:00 per mile. I typically do a 20 mile long run starting out at 10:00 per mile and negative splitting the entire run. I don’t trust my Garmin watch HR monitor which is why I have picked 9:00 per mile and slower…..I know I am in zone 2 the entire time or almost the entire time. Gotta stay in zone 2 for as long as possible with no drift upwards--even temporarily--to get the maximum mitochondrial and vascular benefits from zone 2.
Hi Jane. I started running easy last couple of months for a number of reasons lessen injuries, get stronger, goal to get faster.. Question: Is there a time or distance limit when running easy?
Hey there, great question! So a common rule of thumb is to not increase your mileage by more than 10% each week. I think this works well for people running between about 20 - 50 miles per week, but you can add more than 10% on the low end and better to add less on the high end. I'd say as a beginner, 2-3 miles is a good starting point 2-3 times per week. If you're already past that, up it to 4-5. And then generally speaking, recovery runs don't need to be more than an hour long typically, but you could run easy for 20+ miles and get tons of benefit provided you have acclimated to that mileage (which will take many week of training to get there).
I'm on that train. True believer these days
It is so freeing when it all finally clicks. Only took me about 20 times hearing the experts say it before I decided they were probably right haha.
I have been reading the 80/20 run,and practicing recently,a little confused that how to defined easy run or slow run.could you give us some idea?thank you
This video should help! ua-cam.com/video/0JGwZ051fps/v-deo.html
Till I was 40, all I ever really did was track workouts and races - from 1 mile to trail/hilly marathon. My training was always low mileage to non-existent. After way too much injuries - some persistent - I’m learning to jog 80% of my running time. But hard to go much more than 3 miles before my Achilles, ankles, and plantar fasciitis become inflamed. So mostly restricted to parkruns and sprint tris now.
Hi Glenn - sorry to hear you are struggling to get past 3 miles. Have you replaced your running shoes recently? Do you see a PT...if not that might be the ticket to doing the exercises you need to get past those injuries. Hope you can figure it out so you can run more soon!
I have been trying this method for past 3 months and curious if this scenario is common. I notice my HR tend to creep up if I exceed my comfortable distance at similar slow speed. Is this due to aerobic base limit? Take for example my weekly Long run of 30km, which is also my max distance currently, my HR easily cross threshold after 25km and in order to keep it down to complete my run, I have to do walk/stop/run routine. I am in my mid 40s, started running more than a yr, 4 times a week with average weekly mileage of 60-70km, thanks
Hey! So look into something called cardiac drift. In that regard, what you're describing is very normal. Even staying steady at an easy pace a bit of HR increase is expected and you can continue to go along at that pace IF it still feels easy. If you can tell it's getting harder, then yes, you need to slow down. I'd suggest taking the first few miles even slower than typical and see how you feel towards the end when you do that. Best to finish feeling stronger than having to really slow down a lot.
@@runningwithjane great suggestion, I shall try that out! Thanks a lot!!! ;)
Watching your vids on easy running and not sure what that means for me.
My goal is sub-3 hour marathon and keep my easy pace at 8:30-9 mins per mile.
Does that sound reasonable?
Hi there - if you have other times that project you can run a sub 3-hour marathon (like you can already run a sub 1:30 half), then 8:30 - 9:00-min. miles for easy sounds perfectly reasonable.
This video is full of facts
Indeed, Sota! Thanks for watching and commenting!
I have a question, if the run is still an easy run by feel and effort, and you are improving in leg strength and endurance should the slow runs get faster, due to it being easier to maintain the faster pace?
Your easy runs will likely get faster as your fitness builds, yes. But you should still base them on feel - you'll just start to notice this trend when you look back at your runs. However, if you are deep in a training cycle with high mileage, your easy runs will very likely get slower simply because of all the cumulative fatigue you have in your legs. And this is OK! This is the reason we taper before races.
@@runningwithjane Thanks for answering I noticed my 10k easy run drop by 4 minutes at the second attempt two weeks later with the same effort so I am glad to know I did not over exert. Took two rest days at the start of this month as covered just over 100k last month. Wont try to push to deep into training. I only want better health not marathon runs. Don't intend to ever run more than 1 hour and a half at any stage. So if I get faster it just means I cover more ground.
this 'run slower' advice might be good for people who are professional runners who maybe have 1 rest day a week and run every single day besides that. But i also have other obligations and do not have the time to run every day i can only run 3 to 4 times a week. If i would follow you suggestion i would basically run 7 mins or mins per km and at that point i also can take a walk, because this can hardly be called running anymore.
I ran a half marathon in November and a lot of of my training was around 11 min sometimes 12 minute miles
At the race I ran a 9:30 - 9:40 pace and was not in pain after
Sounds like the training went well and everything clicked on race day! Excellent job!!
I have been following your advice but just have a question. If I am at conversational pace, 3/10 RPE and 2-3 minutes slower than my 5k BUT my HR is much higher than 75% - does that count as easy running?
I get this question a lot. How accurate is your HR monitor? Watches often cannot be trusted. If it checks the boxes for the other 3 on the list and not HR, you're likely doing great. 🙌
Just remember that your body does not understand time or distance. It understands effort. Those other things can effect the effort but if it is slow but the effort is too high slow it down further, especially if you are running in a hot and humid location.
@@BFF_Runner great advice.
Jason - how did you estimate your max HR?
Jane knows what she is talking about...
I am very new to road running (only 3 months) and I started off by training my butt off, pounding my legs and overreaching all the time, which resulted in an injury, runners knee (anterior). Just before my injury I did not feel like running anymore because it was extremely strenuous on my body and I did not enjoy it, but I thought I would push through like any athlete, "no pain no gain" mentality, and guess what? an injury.
In my time off I researched how novice and 'day job' runners can train less but more effectively and I happened to stumble upon Floris Gierman's channel and he spoke about running slower to run longer and faster. MAF training (maximum aerobic function).
Long story short, I have been training with LHRT (low heart rate training) and in specific zone 2 training and check this out, after just 16 days, with:
* 2 x 1h runs during working week
* 1 x 1h30 on Sundays - consistently (I live in a very hilly suburb so 50% of my running is done ascending and descending):
First MAF test run 02 July: 13:38/mile (8.28/km) - average HR 131
Tuesday 18 July: 12:43/mile (7:54) - average HR 131
My Brother (5 years older) and has only been running 1 month and a bit:
First MAF test run 02 July: 15:19/mile (9:31/km) - average HR 126
Thursday 20 July: 13:39/mile (8:29) - average HR 126
I feel awesome after my runs (I do feel a little bit stiff but a nice feeling like I have had a good workout, but no pains like I used to get with the "no pain no gain, pound your body into oblivion running" and my energy levels have gone through the roof. I look forward to my runs and I have even started getting up at 04:30 am so that I can be in the road by 04:45. This way I have a beautiful, long day ahead of me.
I am looking forward to seeing the results in another month's time but so far I am loving it.
Thanks so much for taking the time to share your experience and evidence that this kind of training works! Keep going - you and your brother are rocking it!
@@runningwithjane You’re welcome and you rock too!
If you're doing an easy run, should you run or walk on the hills? Thanks!
Hi Katherine! This depends on your typical easy pace and size of the hill. It's about keeping your RPE to a 3 and your heartrate in zone 2. So if you need to walk to do that, do it! No problem with fitting in some walking into your run to keep it feeling comfortable.
I know this is accurate because the fastest I've ever ran two miles is in 10:51...and it was in basic training while joining the army...we ran everyday in formation,.so I never got to run at my pace until we had a physical training test...I was the fastest in my company .so everyday of basic training was easy runs for me....
YES!! Perfect example of how you can run slow a lot and still run fast.
I'm already pretty slow so my easy runs are borderline walks. Is that still beneficial?
Absolutely!! I'd recommend completing your runs with planned walk breaks. So try 1-min run, 3-min walk...or a variation of that depending on your level. That's the best way to stay in your aerobic zone, and over time your walk breaks will get shorter and shorter! Keep going, Miranda, and big things will happen!
I´m a 400m runner training for the 800 and I´ve been trying to run slow for a year, my knees hurt, my body gets stiff, I feel better when I ramp up the speed. my 5 k pace is probably 3:45/km and when I jog at 6 min / km I feel like I´m doing step ups , not going forward. I´ve never even tried 6:45/km as it would be a quick walk. I honestly don´t think everyone is made for overly slow running in training.
Lmao! Ok bud. You vs. the science and every running coach and running expert in the world. Good luck with that.
Though running fast is more efficient, to run enough to reach your potential in distance running you have to do a lot of easy running. This will also help with the 400 and 800, but my advice is geared toward distance runners as that is my area of expertise - not track.
Are these easy runs basically like "zone 2" training?
Yep, yep!!
Absolutely. People should research how many easy-run days Kipchoge does and that sometimes, he even runs as slow as 12kph.
Right??! One of my runners who ran a marathon at a pace of about 8:10 runs many of her easy runs at 11-12-minute miles.
I run typically every other day 830-930 pace 3-5 miles how slow should I go pace wise
Hi! Completely depends on if that feels easy to you or not. Typically should be 1-2+ min slower than marathon pace (2-3+ min slower than 5k pace).
@@runningwithjane aaa ok will give that a try thank you
I enjoy running at 7-8 minute per km, is it too slow for me?
Easy pace is based on feel, so if that pace is comfortable for you, that's perfect for easy runs!
@@runningwithjane thanks! yes, it is comfortable and enjoyable, just like meditation.
Should mid week marathon training runs be easy pace?
Mostly yes! And for beginner marathon runners, nearly all runs should be easy. You can add in a little bit of speed at this level which I discuss here: ua-cam.com/video/d3FDQ3-ExF8/v-deo.html
If you are more experienced, depending on if you're on a 5 or 6 -day plan and other factors, 1-2 days max would be in that higher intensity zone.
@@runningwithjane thank you!
What if I can run for well over a hour at threshold pace? And enjoy that
That doesn't sound like it's your threshold pace then. Threshold pace is what you could sustain for about an hour in a race/race effort. And that means it's going to really be hurting as you close in on that hour. Maybe you mean you're in zone 3 or low zone 4?
The thing is that people are not told that total mileage is more important than workouts
Definitely both very important but yes, small doses for the workouts and in the earlier stages a runner can make a ton of progress just by building easy mileage.
I did a marathon at a 7:30 pace and most of my runs were above a 10 minute pace.
Yep yep!! Most people think they are running easy enough when they aren't. 2.5 min slower than MP is a great place to be.
I'm 260 pounds, and I can run a mile in 7:40. After that mile I'm gased and can't continue. I can run a 5k in 30 minutes.
I wanna be about to rub a 5k under 24 minutes. Where do I start?
Hi there - you likely need to slow down most of your runs. Staying in your zone 2 HR will help a lot with building aerobic endurance!
If I can close my mouth and still run COMFORTABLY, then I figure I am probably going slow enough. If I can do it but there is a feeling of strain, that is too fast.
YES! Just posted something about this today on Instagram.
2-3 minutes slower than 5k means per kilometer?
Ah good question - 2-3 min. per mile slower. That was confusing. So if you run a 21:40 5k that's pretty much 7 min/mile so easy pace 9-10 min. per mile.
Not disputing the training theory, but just because it worked for some people is not scientific PROOF. Proof requires control subjects & test subjects and subjects that have identical physical make ups & metabolisms etc....
Proof prob used loosely. But plenty of sufficient evidence out there to
be had and lots of scientific studies, as well.
Doing 10x10. 10min x 10 miles. keeping it simple. GREEN ZONE is good.
Simple is GOOD!
I was really pleased to find this video and was with you up until you said easy pace is 75% of HRM!
70% is the high end of zone 2 according to most apps and other YT videos and is where things start to get taxing and is about 6/10 on the RPE scale, so how can 75% of HRM be 3/10 and easy pace??? You are in a totally different league to me and so it's not that I don't believe what you say, it's just that there is so much discrepancy in what people are advising and it is so frustrating that there are no definitive percentages. Even Garmin and Strava zones are totally different!
My RPE of 3 as a novice would have to be in Zone 1 but I guess this is mainly due to muscle fatigue and probably inefficient running.
But if you're saying 75% HRM is easy pace please let us know what formula you are using e.g. Karvonen, MAF etc, as like I said, according to most, including Karvonen 71% is going into zone 3! Thank you.
Hi there - thanks for your thoughts and inquiry. The reality is that one of the hardest parts of my job is getting people to slow down the majority of their running. I would love to just have people go by feel, but this can also be tough when our egos get in the way, so if we can triangulate, people usually find the sweet spot in time. If people can find that RPE 3 space where they can have full comfortable conversations that's the place to be. As far as HR, most people are not using devices that can even measure this correctly and most people don't know their max HR. But if people are at 75% or lower of max they are doing a pretty darn good job. And will make the aerobic gains they need in a lower risk way. If you want to go by the book, then yes, zone 2 is technically lower than 70% (but there is even nuance with MAF). At the end of the day, as a coach, I'm looking for people doing most of their runs comfortably and consistently. Then we layer in the hard. Doesn't need to be perfect. But if you want to go slower, that's great! Most of us really can't be running and go too slowly not to make aerobic gains. I recommend this podcast episode! runningrogue.libsyn.com/episode-344-the-truth-about-zone-2-training
@@runningwithjane Thank you for such a great reply! I have been so frustrated by all the inconsistencies of the HR %'s but am getting to feel the difference and 75% of the Karvonen HR is exactly where my breathing feels like it needs to change. I.e from zone 2 - zone 3, and at the moment I feel like this is about a 6/10 effort for me. This is why I asked what method you was using. However using straight HRM, 75% actually does feel easy! And probably is around 3/10.
So apologies for being so doubtful before.
No apologies! I love the dialogue. This one in particular is tricky. With as thoughtful as you are being about the whole thing, you're probably doing it right!@@Cloppa2000
my conversational pace is walking
When you're new that's normal! If you're wanting to run more, start with run/walk and it's OK that the running isn't conversational yet. Build the habit and it will come!
It’s not 2-3 mins slower than 5k race pace, y 5k race pace is 4:08 per km, and my easy pace or zones 1-2arw between 5:10-5:30 per km
2-3 mins slower per mile. I know it's mostly the U.S. who uses mile pacing; can understand the confusion.
My 5k time is 20:04, that’s 4:01 per K, 6:27 per mile. My easy pace is 5:45-6:15 per K(9:20-10:04 min per mile).
This!! People just get so dang worried that if they run slow, they'll BE slow. You prove otherwise.
I ran Boston Marathon without training on my treadmill using ifit and finished in 5hrs I wish I could be faster
How long have you been running for? My best advice is do 80-90% of your runs at an easy pace, sprinkle in fast pace, gradually build volume over time, and keep showing up week after week.
@@runningwithjane I been running 15 + years I recently watched your video and a few others on 80/20 plan I run 4-5 days a week 3-5 miles each run
75% max Hr? That’s not easy running
Works for most. Totally fine to go slower.
Here is an example of slow running that works, two women that ran a BQ in their first marathon. I have been running slow (11:30 - 12 min pace) for 4 years and my PR in the marathon is 4:47. This slow running is BS!!!!! It not the only factor of success. Why don't you pick a couple "normal" athletes in your example for some real examples??
There are 7 people highlighted, not just 2. Yes, it's a lot more than "just running slow." All the people in this video are highly consistent (rarely missing runs), trust the process and run around 15-25% of their weekly mileage in zone 4/5. They also paced their races well and fueled them well. There is a lot more that goes into a strong half or full beyond running 80% of your mileage easy. But they did do that and that's what allowed them to get high enough volume to achieve these outcomes while staying injury-free.
20% of your training hard is anything but easy.
Hi there! Not exactly sure the meaning here. Can you explain?
@@runningwithjane Sorry. "Just 20%" of the training at high intensity sounds like a soft approach until you actually run 20% hard. At least this is my experience.
@@escapekayak So true!!
Great video! Definately needed to hear this and remind myself that the only thing that matters is progress! Thanks for the advice! 🤍
Absolutely, Gracie, glad you found it helpful!