The Big Problems with Running Slowly: Why It's Not Always the Best Approach

TLDRRunning slowly to build your aerobic base and improve as a runner is a common belief, but it has some big problems. The biggest problem is that many runners don't know how to run slow correctly and end up missing out on the benefits. It's important to learn how to run at the right pace, which includes breathing comfortably through your nose and being able to hold a conversation. Another problem is that running slow all the time neglects other energy systems that are important for overall improvement. It's crucial to incorporate faster runs into your training to work on different aspects. Ego also plays a role, as many runners feel that running has to be painful or that they have to push themselves constantly. But running easy and comfortable is actually the key to building your aerobic base effectively. Using data and heart rate monitoring can help ensure that you're training in the right zones and making progress. Lastly, having faith in the process and understanding that progress takes time is important. Results don't happen overnight, but consistent training at the right pace will lead to improvement over time.

Key insights

⚡️One of the biggest problems with running slowly is that many runners don't know how to run at the right pace.

🔥Running slow all the time neglects other energy systems that are important for overall improvement.

💨Many runners feel that running has to be painful or that they have to push themselves constantly, but running easy and comfortable is actually the key to building your aerobic base effectively.

📊Using data and heart rate monitoring can help ensure that you're training in the right zones and making progress.

⏳Having faith in the process and understanding that progress takes time is important. Results don't happen overnight, but consistent training at the right pace will lead to improvement over time.

Q&A

How do I know if I'm running at the right pace?

—Running at the right pace is about being able to breathe comfortably through your nose and hold a conversation. You should also feel a little guilty and like you're running at about a 5 or 6 out of 10 in terms of effort.

Why is running slow important for building your aerobic base?

—Running slow allows your body to effectively train its aerobic base. By running at a slower pace, your body can learn how to take in oxygen and use it efficiently.

Why should I incorporate faster runs into my training?

—Faster runs work on different energy systems and complement the aerobic base training. They help improve lactate threshold, VO2 max, and overall running speed.

How can heart rate monitoring help with training?

—Heart rate monitoring allows you to ensure that you're training in the right heart rate zones for optimal improvement. It helps you avoid overtraining and undertraining.

How long does it take to see results from running slowly?

—Results from running slowly and building your aerobic base take time. It's a long-term process that requires consistent training, but over time, you will see improvements in your running performance.

Timestamped Summary

00:00Running slowly to build your aerobic base and improve as a runner is a common belief, but it has some big problems.

00:58One of the biggest problems with running slowly is that many runners don't know how to run at the right pace.

03:02Running slow all the time neglects other energy systems that are important for overall improvement.

05:32Many runners feel that running has to be painful or that they have to push themselves constantly, but running easy and comfortable is actually the key to building your aerobic base effectively.

06:25Using data and heart rate monitoring can help ensure that you're training in the right zones and making progress.

09:32Having faith in the process and understanding that progress takes time is important. Results don't happen overnight, but consistent training at the right pace will lead to improvement over time.

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