Why Running Slow Makes You Faster
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- Опубліковано 19 чер 2024
- Do you want to get faster? Well start running slower.
Yes, we’re serious. This is the trick you’re missing to help get a new shiny pb. And in this video we will tell you why running slow is the secret to running faster.
↓↓ Do you do a slow run every week? Has this made you want to add more slow runs into your week? Let us know in the comments! ↓↓
What’s in this video?
00:00 Intro
00:46 Reduced risk of injury
01:11 Variation
02:10 VO2 max
03:34 Deload weeks
04:11 Running form
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Do you do a slow run every week? Has this made you want to add more slow runs into your week?
Sadly, every run is a slow run for me since December. Living in South-Eastern Ontario we have lots of snow, ice and cold. So, there is no chance to gain any speed when you have to worry about proper footing, twisting your ankle, moving with multiple layers on, etc. While it's created a great aerobic base and I've now run 68 days in a row, I'm wondering how well my fast runs are going to be, when we finally get some decent weather.
I do one speed session a week, and 1 long run around marathon pace. All the other runs (4/week) are done at or below MAF, although I calculated my MAF a little differently. I am feeling like there are improvements coming. I have already increased my weekly mileage by 25% without any strain. I can run long one day and then come back and run the next day with no problems.
I just got back into running, so yeah, slowing running is basically ALL I do 😢
I did a full four months of only low heart rate running and have built up a good base. Only now am I adding in tempo and speed runs. It's helped me up my mileage significantly and really helped me enjoy running so much more! I now do about 80% slow runs and a mix of tempo etc for the rest. Bring on an ultra I reckon!!!
Where's Anna gone?
I’ve made a conscious effort to run slower on my easy days. Had to leave my ego at the door and just slow it down. The result is that my heart rate is much lower on most runs now and I’m PBing at every distance! I’m a big fan 👍
Quite a bit of improvement in just 30min.
Same. Took me years and years of constant injuries and no progress before I finally realized the problem. Implemented this into my training and now I have seen drastic improvements and I've been pretty injury-free.
Same! My HR last year for my half marathon was 163 for 8:10 miles. Not I’m at 144 for 8:10 miles and 7:30 for 163 HR miles 😂🎉shaved nearly 10 minutes off
Christina, how long were you running slow untill you felt much fitter and started pb'ing??
@@na-dk9vm Probably about a year but then the PBs keep on coming. Bearing in mind I’m 51 and I’m running faster than I’ve ever run (started running regularly at 40). I’ve run 3 Boston qualifying marathons and PB’d again in the marathon in October 22 and the half in Jan 23. My heart rate has also really come down on my easy runs. Consistently around 140. 😊👌
I started running back 2 months ago with a 9'00"+km pace. Now I am comfortably doing 7'00"km. Getting closer to that sub-30min 5k target. 😎
Where are you at now, bro?!
@@isaacgove hey what's up? My 5k PR is 28:29mins. Maintaining my Zone 2 runs twice or thrice a week + tempo sessions once a week to complete my 80/20 training. So far so good. I hope you're crushing those PBs too.😇
@sioboy new runner here! At 32 minutes for 5km. Hoping to get to minus 30 in a month or so!!! Keep it up, bro!!!!
@@isaacgove That's great! Keep it up bro! Please do not be fixated on running fast as soon as possible. That's my greatest regret. 🤣
Year and half ago I was 115kg, just decided to eat whatever I want twice a day only and run daily minimum 5km. Once a week fast as possible, rest of the week medium and once a week very slow but long as possible. Today I am 83kg, pushing 5k run on 26:50min, 10k on 58min, and 21.1km on 02:20:00+-. What i thought that wasnt even possible for me to walk, I am running that non stop. With no previous knowledge, just a sheer will and daily dedication to unfk my life. I was never happier.
Inspirational 🏅
More power to you
Love this. My first advice to 90% of my clients is "slow down!".
I'd echo all of Andy's points, and add another:
I'm a fan of polarised training (the 80/20 rule) and plenty of research supports the idea that you get faster by running no more than 20% of your miles hard.
If I run slower, I can run more.
If I run more, I can 'afford' more fast miles.
If I run more fast miles, I get faster.
When I started, I used to run 20miles a week, mostly hardish, and get injured. By making my slow runs properly slow, I ended up increasing my mileage to 50-60miles/week, without injury, and 'allowing' myself 10-12 fast miles total per week.
Brilliant! So true!
Are you also fan of MAF method? The MAF HR is 9 beats slower for me that heart reserve aerobic zone. I struggle to stay withing the latter, I cant imagine going even slower
Well, too bad that Hale Geberselasse and Moh Farah never heard of running slower to race faster. They could have saved themselves the pain of interval training and still set world records and won olympic medals. go figure
@@franciscotoro9454 Farah is a famous exception - he did most of his running at about 4min/km until he teamed up with Salazar who shifted him closer to 3:30/k for all his running (even for Farah that's a bit of a push). Salazar has of course since been banned for his creative approaches to recovery from training, all wrapped up in his approach to hammering his athletes' training loads and intensity levels past the point that would usually cause injury. No evidence that he ever doped Farah himself but if he didn't then Farah is one of those unique characters who can actually tolerate that training. The exception that proves the rule.
Nobody is suggesting running slower all the time, if a runner just ran slow all the time, they would end up a slow runner, you still do intervals, hills and tempo sessions, but most of your training should be easy.
Slow running has been the most important thing I learned as a runner. Makes running so much more enjoyable in the long run, which brings consistency and in turn progress.
Having slowed down my easy runs completely during marathon training, I took 8 minutes off my PR at a 10k race yesterday. It definitely works! And that's only 6 weeks into training!
Thanks for sharing! This is encouraging because slow runs can feel like not making progress because you’re not challenging yourself. It’s great to know that one can see improvement after just 6 weeks!
woah! congratulations.
I had only trained for 7-10 runs in the aerobic zone and today I was able to do sub 30 minutes 5k easily. It used to take so much effort with increased risks earlier.
Probably a stupid question but do you then run the marathon at normal pace? Or do you still run the majority of it at low heart rate pace?
I started with certain breathing techniques while running in 2022 and do MAF since 2023 (so round 6 weeks in; 138hbps). I improved dramatically (pace, distance, well-being, pain). So yes, a separate video on MAF is very appreciated.
Would love to see your take on MAF training. Especially adjustments as you get older (50+).
I'd love to learn more as well.
If you can run 10K, I would go to lab and take lactate threshold test on a treadmill.
I've done it twice within last five years and in both times my personal MAF has been 152bpm and lactate threshold in 170bpm range, while the 180-age would have dictated that MAF would already be under 130bpm.
But this is something that can vary a lot from person to person and for that reason, I would recommend the lab, so that you learn what are the correct numbers for you.
@Juha Ylitalo I did this at Loughborough and had similar results but I was told that if you ran at a pace where it was comfortable to have a conversation and checked your bpm after 20 minutes your bpm would probably be the same as it was at the lab! Apparently, 80% of people tested you would find the same results, I tried it and he was right! I'm left scratching my head now...
@@tyemust4399 that’s just not remotely reliable mate. 80% of the time I’d guarantee you’ll be way off. Proper testing is the only way to do it accurately.
@@JuhaYlitalo I have the same issue with MAF. They’d have me running at 142bpm but I should be running at 154 with a anaerobic threshold of 175bpm.
This is so valuable to me as a crazy person who used to think that there was no gain without pain. And I made myself ill because of it. But to hear you saying to do whole WEEKS of lower intensity, when I struggle to take a day off is really helpful. I'm always scared I'll go backwards. Thank you.
I think it was 25 years ago I did a run with a heart rate below 180 when I reached the finish line :-) Simply impossible to go slow, I feel unease when I try. But here's to a change of mind. I WILL run a marathon again, no matter what the doctors say. Thanks for the video. Great stuff as always.
😂 At the moment as a 33 minute Parkrunner all my runs are slow runs Andy. But I'm getting there. Weight is my biggest problem. Currently I am 65 years old and 110 Kg and losing. I run 3 or 4 times a week including a Parkrun. I always do a slow run on Sunday morning after Parkrun and I agree on the benefits. I hope to break 30 minutes this year (2023) and I hope your channel will help... no pressure on you and your colleagues then.
Thanks for the tour of Finsbury Park. Twelve years now since I moved from Islington and it’s nice to see old haunts.
This is so interesting. It helps me understand why when I moved to a hilly area and was forced to slow down, that my times on a flat track improved.
After a 10 year rest from running and hiting the big 70, I'd no idea what sort of shape I'd be in. Tried a couple of years ago to get back into it but injured after a very short time. Took a much steadier approach and slow runs are an integral part of my routine. I also use the local section of the Trans Pennine Route which is much kinder on my knees. Since November, my parkrun times have come down considerably. There are days when I take it steady and I use fartlek sessions to help with muscle memory for the speedier bits. Hitting 75% age graded at races, not bad at all.
I’ve not run since I was at school but have come back to it after over a decade of cycling. I started with daily 1 hour walks and after a month decided to start running slowly on my walks. I have feel an improvement in fitness and my knees are not aching so there is merit in taking it slow. I look forward to building my aerobic base and later focusing on strength and speed.
Deload weeks are a great idea, I've just built these into a new training plan, really help for recuperation and recovery. Plenty of slow running in my training, generally 80/20 😀
Great! Let us know how you get on with them 😁 They're very underutilised 💪
Lovely running commentary; especially spot-on regarding mood and social dynamic. I've always said that if you're having a good time you'll run a quick race and if you're running a quick race you're probably having a good time. And now I can't wait to run slowly! ;-)
But beware of the danger. "Good times create weak people, and weak people create bad times." I run a lot by myself so I can get used to being alone, so that way when I DO run with people or friends or whatnot, it feels a lot more meaningful than running with people all the time.
I just finished 5 miles at 13.30 per mile
Good job!
If you did this without stopping very impressive
Wow
That's my goal..
@@devohnmitchell I think consistency is the most important thing
I've been running back from Covid over the last four weeks so every run has been a slow run, and my heart rate has been high, however things are starting to turn for the better and today I have been able to successfully add some strides at the end of a 10k run. I would like to see how the MAF HR is adjusted for someone who is 67 as I have had to manually assess my maximum heart rate at 180!
Been doing a lot of zone 2 training with an elliptical to reduce injury risk and increase fitness. This has led me to actually run more km each week with a lower hr. Idk how it looks to others on Strava. I workout for myself not to impress the world.
There are two things that I've failed to do in nearly 20 years of long & ultra distance running. One is stretching & warming up before a run, which I'm working hard on rectifying at the moment. The second thing is doing slow training runs, which is the antithesis of my usual "high intensity, all the time" approach to training. If I had done these two things when I was in my prime I would probably have been more successful and saved a lot of pain & strain on my poor body. Thanks so much for the advice 👍
Same problem with running without stretching but for me I consider the first 1km a warm up
I've been using a Garmin training plan and it's got a lot of _very_ slow runs. Thanks for letting me know how good they really are ☺️💯
Glad this has been useful Martin 😁 Would a video on MAF be useful?
It was last year when I accepted I didn’t have to go fast on every run, but it’s only in my marathon training this year that I’m doing proper “easy” runs (3/10 exertion level). I’m not sure yet how it’s affecting my speed, but it does seem to be improving my aerobic capacity and making me feel good after the harder exercises of the previous week.
Great to hear it's having an impact - it's so tempting to run everything faster, so fingers crossed you keep seeing a benefit! Andy
@@runningchannel I don't think we ever did anything but tempos and threshold runs when training in high school cross country. I now understand why the whole team was always teetering the injury list and getting various RSI's. It certainly got us to a capable level at around 5:30 mile pace in 5k, but I know we could have done more if we just paced a little slower and logged more miles and kept the same tempo intensity for less overall days. Don't know until you know! I still have a hard time holding myself back knowing I can go harder, but it's sort of freeing to not push it all the time.
Throw the heart rate/MAF out the window and just run at conversational pace. 180-age is similiar to 220-age. It's just another number that doesn't work for everyone. It's so much more enjoyable just running and not constantly checking your HR. Build the mileage consistently and you'll get faster.
So true!
Yes I'd definitely be wary of any one size fits all approach, and conversation pace is a great way of making it applicable to everyone. Lots of interest in the MAF method, so we'll look into it a bit more and see what we find out!
Need this. Starting from scratch after an injury. 10 weeks to train for a Marathon. Wish me luck!😂
Best of luck
You've got this!!
Good luck!
After almost 10 months of slow running, coming back after a knee injury, I got a lot more out of My tempo and interval training in 2022 - I managed to knock almost 15 minutes of My halfamrathon PB.
I´m definately sticking to slow running/ run-walk-run, as a major part of My training.
Great. I'm now following a plan that includes slow runs. Anyhow, I regularly do them because I run with (slower) friends and then we go for coffee. Wonderful to see that it has extra health benefits. 😀
Love this, Andy. I understand the science behind slow runs, but I find it extremely challenging to keep my heart rate down. Could you make a video about some strategies to stay in Zone 2?
We can certainly look into it Alice! Thanks for the great suggestion 😁 What is your favourite session at the moment?
For me, it means that I watched my heart rate carefully and needed to switch between walking and jogging frequently. Eventually I was able to just jog slowly.
I am no expert here but want to share my experience ao far. I have tried the aerobic zone running in the last 2 weeks and faced the same issue. Especially after 15-20 minutes into the run, my HR starts going higher. I had set up a HT threshold alarm on 149 ( according to my Garmin) and I slowed down as soon as it rang. It sort of worked. I was able to pull 95% of running time into the aerobic HR zone. You may try this.
Happy running:)
@@PrateekSaini I did same thing and found same result…. After a couple of frustrating weeks of run/walk I found my HR was able to stay below the alert level. Might be as was more aware of how the spikes actually felt or increase in fitness
This ( great) info makes its rounds year after year and has been around for sometime, with the same , i wouldn't call 'complaints' , but blocks. ( understood..always new runners :) ) The main thing I wish the presenters would emphasize. ...it is 'training' ...you are training the body to function off diff systems. Function different than what isnt getting you gains. ( keep doin' what you been doin' keep gettin' what cha got)
Same as trying to run faster.
Like he mentioned about some people ( I've worked with as well) that all their workouts ..from hill repeats , medium runs, sprints etc...generally were in a narrow 15 beat window/effort. Where as the aerobically trained...can run at much broader ranges. He states he is sub 5' as well as runs 8' mi ....so yes...that might be you are a 9' mile and a Walker for the easy stuff...until.....until you get stronger and more efficient etc...through..consistent training.
Good video on running slow. This interest me more and more especially as i get older and older. . I would definitely be interested in a video on the MAF method. It is something I have been interested in for a while.
Thanks Frank, we'll see what we can do!
Top advice, been running slow for years. 🤣 Was out for LSR yesterday for a couple of hours, love catching up on my podcasts.
Awesome to hear Billy! What are your favourite podcasts? And does our make the cut?!
@@runningchannel You'll be glad to know it's on my list. 🙂
The best advice from the best runners thanks for the helpful info
I used to go 9:00-10:00 on my easy days and max out at 7:30-8:00 on “speedwork” days. Now my easy days are 11:00-12:00 and my speedwork days are 5:45-7:00. Definitely faster now. Endurance is improving too. Went from a 7:30 mile PB to a 6:20 in about 7 months after slowing easy runs to Zone 2 and following 80/20
wow my mile pb is also 7:30 i guess i also have to run slower to get better😁😁
lol. that is walking
@@holgerpetersen445 true, those are some slow times. I probably ran sub 6:20 mile the first time I ran lol
@@masterclass3941 I always run fast, and I am not a proper runner (ie I have never done proper training for running) my mile pb is 5:46. Even when I run a half marathon without any training I can hit 1:45, but after 5 or 6 weeks of 1 half marathon a week I can get it down to 1:37/8. This is with no easy runs. My point is, easy running isn't the only way to get faster.
@@Sh0n0 bro i'm only 14
The content on this channel is always good but recently it's gotten better IMHO. One thing running slower helped me do when I started running a lot more about 5yrs ago was getting rid of shin splints which at that time were horrible. By slowing down and improving each aspect of my running form bit by bit I've gotten rid of shin splints completely. It did take the best part of a year though.
I did my first slow run yesterday. I did 5 miles and found a new pace that I had a heart rate below 100. I quit smoking in 2016 and quit drinking 2 months ago so this is a great feat for me. Thanks for the video.
HR below 100? I fart and it jumps higher than that
Great video: condensed valuable knowledge, wisdom and experience.
Maff method video would be helpful. I've taken on zone 2 training, and love it. Really looking to further structure the slow runs.
Yes, I’d love explore the MAF training method. I really struggle with heart rate training, because when I go by Easy perceived effort, and then check my watch, it seems that I’m not in zone 2, I’m in zone 3 or 4. So it’s be great to learn more about heart rate training!
Totally agree. Been trying to keep HR below 140 but finding it means I have to run SOOO slowly 😢😂 Will stick with it I think because I believe in the science but I wish I was fitter because even 10 min miles push my HR above my MAF target of 132
@@pauljennings2425 It takes 2-3 months for your system to get good and you can speed back up. When I started doing MAF, I went from running 6 miles at 9:00/mile to 6 miles at 10:30-11:00 (having to walk at times to get HR back down). After 3 months, I could hold 9:45/mile at my HR target.
I would love seeing a MAF video, especially since someone I know currently isn’t medically allowed to exercise with a HR of over 150 bpm
That's really interesting - we'll take a look and see what we can make happen!
Over the last few months I've gone with planning out my next few runs. And ensuring there's not only a good variation of run types. But generally going for the 80/20 or 70/30 split of miles that are slow, compared to fast. A one mile warm up before a park run, plus a couple of easy miles afterwards would count as the 80 or 70. Sometimes (like tomorrow) i'll do a long slow run - as this week I've done a lot of faster miles. Running slower has definitely helped me to run faster over the last few months. There's so many benefits.
I just wanted to mention, "Dr" Phil Maffetone's doctor title is for being a chiropractor, and a LOT of his medical beliefs either border on or are outright quackery. I do think he was right about low heart rate training, though he is adamant about doing NO speed training for 4-6 months or more. Personally I tried following this and almost completely lost my ability to run fast, while making minimal gains in my aerobic levels. I've been trying to undo the damage for months and I'm only now getting back to as fast as I used to be. So please please take what he suggests with the biggest grain of salt you can find. Low heart rate training is great, but don't live and die by it.
I found the same for me. Lost my speed, lost my form, lost my joy in running because watching my HR stressed me out so much. Did I see some aerobic gains? Yes. Was it worth it? Not for me. Now I run based on RPE with an eye to how it correlates to my HR.
Sorry to hear that - my own training experience is based on a more periodised or 80/20-type approach, so I haven't ever solely stuck to slower/low HR running. Thanks for your comment and wishing you lots of luck! Andy
Thanks Kelly, interesting to hear your experiences! Wishing you all the best! Andy
So pleased to hear someone else had the same experience. I MAF trained for 7 months and all it did was destroy both my fitness and my confidence! It did however make me finally reach out and find a coach and now I'm back to training in a more "normal" way for me and clawing back those loses.
@@rebecca4508 Whoa 7 months!! I stopped after 3 and regretted it, I can only imagine I'd be worse off after 7! But also you have a coach, that's probably the best way to recover! I've been working on it on my own and after 3-4 months I'm almost back to where I was, though I gave myself some mild shin splints from drastically upping my mileage (should recover in a few days). Good luck with your running!
I would love a video on MAF! According to that rule I should be running 10bpm slower than what I thought my easy runs should be
I have discovered very recently the Maff method and its a absolute game changer, my goals is doing long runs and that method seems to be my solution to get that goal, so yes please video on the Maff method
That’s my secret, all my runs are slow
Videos like this is exactly why i love this channel so much. Slow runs make you faster is something i have heard a lot but never really understood why exactly it makes you go faster. So thank you for that.
Thanks for the lovely comment Marine, glad we could help! Andy
did one today. loved it !
Recovery week this week for me :-) had a 3 week block with an increase in cycling so time to tone it back to recover
Great video and very spot on. I have an hour commute to work and I try and time it so that I can do a short mile or so run at various spots that I alternate through to clear my head before that final few minutes drive to work.
Thanks for sharing subbed your channel to check out more.
The best period of running in my life came after spending a year training with a friend and his very short, and short striding, sister for a half marathon. We wanted to stay with her on the long runs early in the morning so our times were in the 9:30/mi but we would go most days a week without injury. After I went back to training on my own I could comfortably run a minute faster pace on my intermediate training days.
Thanks for this video! Your content is always fun and helpful! This issue always confuses me so much - I realise having multiple hard sessions a week will not allow adequate recovery time. However, if you have 1 interval session and 1 tempo session in a week, how does adding slow runs help with getting faster over not doing those runs at all? I.e. it seems to be that just adding mileage can make you faster and I'd love to know the reason for that. I can see that for someone whose only sport is running, finding a way of going out for a run without doing too much is valuable. But do slow runs by adding mileage add to speed for someone who also has another sport (in my case weightlifting)?
I've been using the 80/20 method during my marathon training. My long runs are so much more manageable now.
I've started running slow for the 1st team with my Ben parkes plan for the London marathon. Found it hard and frustrating but starting to feel the benefits of it. But I still don't getting overtaken when running slow 😂
Please do a video on MAF training although I'm aware that it could take over 6 months to see any results! I've just started my MAF journey, I'm about one month in and after nearly 20 years of running I'm finding it truly eye opening.
Amazing to hear that it's working for you Gawain! 😁
Great video. Am returning from strangely complex quad issues after learning the hard way about too many training runs at or near race pace. Now mix pace and training activity type through the week. However I am needing to deal with more pre-race anxiety about what race pace to target and whether I'll get to it or maintain it - had a comeback series last year of 5x 10k from May to November, all results in a 1 minute range. Consistent but not improving yet. Any tips?
I’m following my Garmin daily suggestions and every run is pretty much a slow Base Run at the moment. I got bored of it and nearly got an injury so I’m sticking to it from now on.🙂
I do my fast runs by myself throughout the week and have a good slow run on a club night by taking beginner groups and a slow ParkRun on a Saturday with my daughter. Seems to be doing the job at the moment, have only been back running a few months after a 4 year hiatus and I’m already almost back to my fastest.
About running during designated running events.. it’s true.. yesterday I was running at an event in Hamburg.. I felt so happy after the run… even a PB!
Definitely interested in more info on the MAF stuff!
Really interesting video. There was a lot to take in there. Thank you.
Glad you enjoyed it Tony!
Yes, please do a video on the MAF method!
I stuck to the MAFF method for a couple of years. It's a useful tool but it seems to applies best to people who have a lot of mileage under their belt and are in their 30s or 40s (because of the Heart Rate formula I think) . You also need a lot of time and patience - it makes sense for marathon runners and people who have no other hobbies other than running! It helped me run regularly without aggravating an ankle injury. So I'd say give it go but be pragmatic (stories of adherents afraid to push a supermarket trolley in case a HR spike would ruin the benefits of their MAFF workout!)
I’ve come back to running after a long hiatus. I’ve almost exclusively been doing low HR training up until about a month or so ago. It was hard at first, especially knowing I ran much faster. But the discipline allowed me to get much faster over time. And I tend to hit “comeback PR’s” every week. It takes discipline, but it feels great.
You still need to do the quality workouts. When training load is reduced, by switching to slow running, performance will increase at first, but that’s only temporary because that’s how fitness works. To improve fitness, and therefore performance, over the course of a season, you first need to build training load! usually by including some quality workouts.
Slow running is somewhat miss-sold by some youtubers; but in this case he’s talking about including slow running into a training program, which obviously includes quality training as well.
I am doing the Maf method since a couple of weeks and really like it :)
Great!
I would be interested in a video on MAF running for older (60+) runners. Thanks.
Hey man cool vid. A MAF vid would be great! It gets a bit murky comparing zone 2 and MAF pace or range for me
Thank you for your advice I normally do my midweek runs and long runs round 10 min mile pace sometimes slower depending on how my legs feel
I would love to see a MAF video and see how it impacts your fitness and or Vo2 max
Felt a bit sluggish this morning and tried a familiar route but backwards, which I didn't realise had a lot of long slow inclines, so ran a lot more slowly. Actually felt better during the day than often do
I've never heard of the MAF method. Going to give it a try from now on. This year I am training for longer runs, so I am scouring the tube for tips and tricks to increase stamina and push through fatigue
Love to see a test on the maf method
MAF training video please, especially for 50+ athletes as we often get forgotten....🙂
Can't see how the MAF theory works for older runners. At 62 that means I'd have to keep my heart rate below 118, so I'd just be walking!
@@christaylor4758 Spot on! Such numbers in sport science can only be a guide unless one goes to a running lab to get it tested out. Only then can the accurate numbers be known for any individual.
One way of running slow is to have the "guilty" feeling. That is knowing we could run way faster while on our slow run. At the same time could still hold a conversation while running slow. That's how it works for me.
Same here as a park runner at 66 the formula would leave little scope for any kind of exertion!
I try to plan a race (up to a half marathon) every 3 to 5 weeks and make the week before the race a deload week.
So I combine tapering with recovery/deloading and then race at the end of that week.
Works great.
What a great idea! And, more fun races every year!
@@Kelly_Ben It also works great as motivation for the harder sessions, you have a (sub)goal every several weeks.
Running slow works only for pro or semi-pro runners who do 70 or more miles a week. In the 1970-ties even this method was proved to have its limitations by scientists such as Verkhoshansky for example.
If you’re a casual runner, who enjoys its parkrun every now and then and want to improve your time then most of your sessions must be fast. That’s the only way to gain speed, develop speed endurance and stamina. That’s how Andy was getting ready for his competitions and record breaking runs. Lots of hard, fast sessions and none of that silly long run stuff.
It's like you've read my mind. After plateauing in terms of my running fitness, I came across the MAF method and decided to give it a go. I'm running around 80% of my mileage at or below 150 now (I'm 30), which is certainly a challenge in terms of slowing it down. I'm a few weeks in now and hoping to see significant progress moving forward with this method over the coming months. Would love to see you do a video on it.
Great stuff - keep us posted on how you go!
As someone who has done maf for the past 6 months, as long as you’re taking care of the other stuff (sleep, nutrition, stress management), you’ll surely get faster with MAF. And it feels fantastic too.
Good advice as always! Would like to see a maff comparison, maybe between two TRC presenters.
Thanks Jason! We'll see what we can do!
i had my first serious running injury a few weeks ago. ive watched a ton of stuff on how to run more safely and i wish i would have listened before.
Sorry to hear that! What have you done?
64 yo male have lost 130 lbs in the last few years. Just started running June 30th my 1st run was .65 miles very slowly. I run about twice a week doing the same .65 and slowly adding distance when feeling good. Today I did 2 miles pretty easily my main concern is injury I run early mornimgs 4:30 am I have no problem running slow. I hope I'm not to old to start wish me luck.
Very much interested because I just use the default heart rate zones in the device
Glad you mentioned VO2 Max improvement because I found the opposite happened. For over a year watching my score - including a 16 week garmin training plan - my score was pretty consistent at around 47.
Then I listened to the prevalent advice and switched to 80/20 - four of five consecutive “slow” runs keeping to zone 2. Over three months, the VO2 Max score dropped steadily to 40. So I went back to my old running style of running for the enjoyment of running and watching perceived effort. In a month it’s up again to 45, and climbing by degrees. That’s anecdotal and I have no explanation why but I wonder if 80/20 ratio was too many runs on the slow side for me. Maybe 75/25 or 60/40? Of course, one rule doesn’t fit all, I’m guessing.
If you are talking about zones then how did you get them? If I go by default zones (1 is 50-60% from max HR, 2 is 60-70 etc) then my daily workout suggests base run (80% part) in zone 3, but if I calculate zones by heart rate reserve (HRR) then it falls to zone 2. Running in default zone 2 (used in recovery runs) is barely faster than fast walking for me and Garmin estimates that my effort is below power zone 1, suggested base run heart rate in zone 3 (HRR zone 2) seems subjectively correct and estimated power zone is 1 (easy). So the default settings are not necessarily best for everyone. I for one trust my running watch suggestions, it seems much smarter than me in health/fitness department.
@@vahurkrouverk4257 Yes, that’s Garmin zones which I follow too. I feel there’s uncertainty between Garmin HR zones 2 and 3: zone 2 is described as improving cardiovascular whereas zone 3 is described as improving heart and lungs (well, ideally I’d like my lungs improved as well as my cv). I’ve been told some other methods combine the two zones, though not entirely, and have just 4 zones; zone 2 being for cv and lungs improvement together, plus developing those little mitochondria.
Before checking my HR zones, I did the Garmin 5k training plan, endorsed if not devised by pro coach, Greg McMillan. It was challenging and my “easy pace” runs were set at 5:45 to 6:15/km. This wasn’t based on HR max but previous 5km race times, the goal being to improve on that. In short, it worked.
Then I tried the “HR zone 2” method (I decided on mid range Garmin zone 3 for this). It was clear that the easy pace I’d been advised on the plan was too fast for that. It took about a dozen runs before I felt the hang of it and the zone pace never went faster than 6:30/km. Btw, I also had to increase the max HR default setting, calculated by 220-age, on Garmin Connect based on my actual HR limit measured in three recent 10k race events.
Yet over three months, my VO2 Max score went from a consistent 47 Superior down to 41 Excellent. While nothing to be ashamed of, I was curious why it went down when I’m told easy pace runs improve cv and lungs. For a month, I went back to running more or less Greg McMillan’s advised easy pace and the VO2 Max climbed steadily back up. At no point did, or do, I feel any different as a runner so probably it’s the methodology that’s wonky; it’s not the best fit for this individual.
I remain faithful to the idea of slow running to reduce injury risk and improve health but not the one size fits all methodology, crude rules of thumb and simple watch algorithms. That’s a good starting point from nothing but don’t continue to be a slave to it; we explore and find our own individual sweet method.
MAF, it would be interesting to dive in further together with other sport science. Please do a video on this topic.
Thank you for the information. Deloading weeks help tremendously with recover and inevitably speeding up. I have a naturally slightly higher heart rate and can't seem to do the MAF method without honestly walking the entire time. Any tips for people who struggle with that?
Thanks for the info! Love the channel! I'm a beginner runner, not that good in shape and a low VO2max, but now finishing a couch to 30min running...
If I'm jogging (8:30 min /km).. I'm struggling to keep my heart rate in my MAF zone.. (147).. Running slower is almost impossible. Already 10 weeks in the program. When will I see my heart rate getting lower and lower, and will it be easier to run in a low HR zone?
I fully agree... experienced it
Would love a video on MAF, just started MAF trg to build my base aerobic fitness. Would love to see your take on it.
I was getting to the point that by the time I'd get to my long run for the week my legs had not recovered well at all so started slowing down on slower runs and In some case shortening them, it's definitely helped me. Stopped even bothering with AVP and time. Started enjoying slow runs even more now
Tomorrow!! - I’ve just started some zone 2 training … Can’t believe how hard it is … I suspect at 61, MAF would be even harder as 119 bpm will be a brisk walk!
I try stick to the 80/20. I do love a scenic route but get easily distracted and forget to pause my watch, just yesterday as I’m on annual leave this week I decided to travel to Roath park in cardiff, I spent half the time sat on the floor surrounded by swans as they were so interested in the colourfully dressed person 🤣🤣
My phone is now full of pics of swans in all sorts of poses.
Totally swear by the 80/20 method. I'm 54 now, been running since i was 13 and got a HM PB last year of 1:31. Patience is the key it can take a few months before you can see measurable results.
Great to hear Neil! 😁 We couldn't agree more!
Absolutely no chance in this instant gratification world. 😀
Slow runs really work! Improved my marathon pace
Running at least three slow runs a week, sticking to Zone 2 heart rate of about 138-140 bpm. Treat my hilly ParkRun (Edinburgh Holyrood) as my speed work for the week. Been seeing a lot of PBs but it’s taken a lot of time and practice.
Great to hear Steven - congrats on the PBs (and kudos on the patience!)
Haha I literally did a slow slog this morning - my legs felt fine apart from a bit bed dead, but my mind is putting such a barrier on it! But I know hard, slow runs are key to running faster because I ran through it!
This has worked for me. I'll run my miles as slow at 8:30 pace or slower. The other day I tested myself to run a 5 miles as fast as I can and I did it at 36:12. I think that's a 7:14 pace. Much faster than I ever have. I thought I was going slower than usual.
I've watched so many of these run slow to go fast videos and followed the Maffetone and 80/20 rules for years, this made me a good runner and sure I could complete races. BUT it did not make me a fast racer, plus tons of slow miles is hard on the body especially when your over 50. I think this works well for some because they train too hard and are likely overtraining. What makes you fast is stimulating the body just enough to grow with sufficient recovery. Through a lot of trial and error I found the optimum stimulation comes from short hard efforts, not long slow ones. This provides the necessary stimulation at a minimal cost resulting in faster recovery. I train to perform on race day, and this method will not produce optimal results, but if you just like running a lot or just starting a running program then I would agree that low effort/HR is best.
Loving the clips of Woolacombe! This is my stomping ground. Did you come to do the park run here?
lol i'm working on rebuilding my fitness so it feels like all of my runs are slow runs right now! (plus the heat...very ready for summer to be over...) but i'm about to start training for a half marathon in June so yes long slow runs AND recovery runs are going to be the order of the day...
At least you aren't pushing yourself too hard too soon! Sounds like you're taking the right approach Jennie 😁
This does work, you just have to throw in an interval session once in a while, but do most of your runs nice & slow. I do hours of 10, 11, and 12 minute mile pace runs, with lots of elevation
Running is a setup and if you can't use this setup/plan/structure well then you lack training discipline that leads to many running related issues like injury, burnout, Extreme RSS, even EA runners also run slow not what many think !!
Always stay loose, and feel your run. Slow down when it requires you to and also go faster when you it is time to do that
Thanks for the nice work 👍🏿
Do you follow a specific plan? 😊
@@runningchannel yeah! Main training varies from medium to very hard effort but days after speed sessions or hard training follows a recovery run which is more of going really easy to get your body back. Also second run of the day here is just easy run with basic stretching or drills. (Many runners don't vary their training to adapt, this has been a problem) you made nice points on the video which myself keep along 👏🏿👏🏿
I am a late-bloomer runner, I started running at 39 years old. I have run the last 1,5 years semi-seriously, I ran last year 110 times for a total of 439 km. 10K time is a little bit over 50 min at the upper echelon of 150 HR. Anyway, the question is if you have time for a run like 3-4 times a week and your goal is to improve times for 5K/Cooper how much of that should be slow-paced for optimal gains? I have had some recovery training with race walking, and I wonder if it could be an applicable substitute for "slow run"? I have had a pace of 7 min/km and an HR low of 130ish. I personally like it more when you have to push a little bit. I have no intention of longer distances, I enjoy the 4-5K most and HIIT dashes.
I am not sure the MAF method "ensures you are running aerobically". I think the intent is that at that heart rate, there is no danger of oxygen debt, lactate, or need for recovery leading to overuse injuries. The aerobic zone can extend up to 155 - 160 for many runners, but this "hard aerobic" level can still require recovery or be stressful on the joints. I for one can nose breathe up to about 155, for example, but at my age and fitness level, that is a bit too high to be able to run everyday without accumulated fatigue over several weeks.
Immediately I start training again in March 2023. Last year I was stuck in a very deep rut and just failed to perform. I got slower and slower. I simply did the same runs with no variety and ran into a dead end. I could not wait to end running for the year.
I have changed my training for my Triathlons. I now slowed my running and take on required rest days. I do feel fit but let see what race season brings. To run slow I got to be on the treadmill and set it slow otherwise I will always pick up pace. I'm 64 and HR is always the question. The Mafatone method would really have me at a slower pace yet I feel more comfortable at 141 for my training zone. HR is only coming from my Garmin watch so maybe not so accurate.