🔴 WATCH NEXT ➜ Secret to Running Faster Without Getting So Tired: kzitem.info/news/bejne/t3iNrXV8gqCqnYY
@CharleyVCU1988
2 жыл бұрын
I can attest to this fact. When I was in middle school, my Mile times sucked. Like 10 minutes. Everyone laughed at me. I did a tennis camp for three months 3 times a week during the summer, where it wasn’t quite all out hard running, but just lots of aerobic work during warm ups with a jog, and obviously moving around doing drills on the court. When I returned to school I did a mile in 7 minutes.
@williamdemott7731
2 жыл бұрын
I am a long-time runner, 74 years old. According to the formula, my max heart rate should be 146 beats per minute. However, my average HR during a 5 or 10 k race is 160-163 and my max sprinting uphill on a hot day at the end of a hard run is 175-178. For someone who has exercised over the years, the formula way underestimates the maximal HR. Right now my 5 K is about 25:00 minute and my goal is under 24. When I was young, my 5 k was equivalent to about 15:10 minutes.
@MrEgor31
2 жыл бұрын
You are GREAT MMAN Im Proud of You
@olliedebhal7486
2 жыл бұрын
Really interesting William. At 68 I consider myself a beginner . Though I ran a marathon (3:36) 40 years ago. 10 weeks in to running .Recent 5k was 29:42. And got tendonitis for my effort. So need to looking at what I am doing wrong. No Idea of running in a HR zone. But thinking of easy runs, rest, interval runs, swim, rest, cycle, weekly parkrun. Any advice welcomed. You are doing great.
@ericpeterson6822
2 жыл бұрын
Man, you must have been a genetically gifted athelte
@DESR11
2 жыл бұрын
Wow! I’m almost 36 and my best time in 5k is 28 minutes
@MrEgor31
2 жыл бұрын
@@DESR11 Thats Great Man
@PavolMagic
2 жыл бұрын
Breathe through your nose ONLY. Find a breathing pattern that goes with your easy run (for me it's 4 breaths in / out at easy pace, 6 at tired runs). Works for me like a charm. Bonus: forget Strava and the others if you're a beginner or you have low self-confidence. Seeing your friends run much better times than you will push you somewhere you don't need to be. RUN AT YOUR OWN PACE. Doesn't matter what that pace is.
@oldmandice2731
2 жыл бұрын
I've done HR training. To calculate my MHR I ran 3x400 with 30 secs rest while monitoring my HR and took the highest value (203). Then I took my HR just after getting up in the AM 3 days in a row and took the lowest value (53). Then I used a free on line target heart rate calculator to determine my zones. However I just found the pace I ran at was the same pace I had been doing my easy runs at just by using the "can I hold a conversation while running at this pace" question. BTW I turn 60 next year!
@DavidTremblay
2 жыл бұрын
Yup MAX HR and heart zone are very personal no way the age formula works for anyone. Awesome heart you got there young man
@stevedong5117
2 жыл бұрын
One technique I have been using is 5-5step breathe,which keep my pace low and cadence high. I run races with 4-4 step breathe in the first half and 3-3 in the second, 2-2 for the last two miles. By the way, I am now a solid 6 minute mile pacer.
@derekkyuen
2 жыл бұрын
I use the track to test my maximum heart rate. 1. Start with a 800m warm up @6:00km followed by a 800m @ 5:30km and a 400m jog. 2. Continue with another 800m @5:00/km and a 400m jog. 3. Keep on going with a faster pace for each set until the heart rate could no longer go higher. The highest heart rate recorded during the session should be very close to the maximum heart rate.
@Kelly_Ben
2 жыл бұрын
I attempted MAF for 6 months... it was miserable, and my form fell apart having to run so slow, but I definitely noticed an improvement in my endurance. A big part of the problem with HR training as a woman is that most of those formulas are based on men. Women have slightly smaller hearts with higher HRs. Once I started combining HR with RPE to determine more personal zones, I could enjoy my runs more again.
@jayerivero1627
2 жыл бұрын
All I can say that this has improved my running pace. I started with an ez pace of 13-14 min per mile for 3.1 miles for a month, to a 10 min per mile for 6.3 miles while maintaining deep nasal breathing all throughout my run. Combined with proper rest days, I was so surprised the first time that I noticed my pace was improving whilst maintaining deep nasal breathing, and back and forth conversation. I am happy that I found this technique because this is very effective and it also help with avoiding injuries. Slow runs and consistency is the key.
@MelanieSakowski
2 жыл бұрын
YES: nasal breathing is an INCREDIBLE autoregulatory tool✊🏻
@marcofrey2903
2 жыл бұрын
I struggle, at times, to enjoy easy runs as it's not why I first got into the sport 4 years ago.
@Kelly_Ben
2 жыл бұрын
@@marcofrey2903 maybe try doing easy runs on a scenic trail? The tougher footing and nice scenery encourage slowing down.
@robmurray1990
2 жыл бұрын
Brilliant stuff - I just sacked off my Garmin coaching 10K programme for this exact reason - the so called "easy runs" were way too quick for me and I just ended up overly fatigued and not being able to meet training goals. Went out yesterday for a gentle 75 minute trail run listening to my body and what a difference it made - even managed to sneak in an extra 3 mile run today as I still felt fresh. As usual with your videos James, brilliant info that cuts through the garbage and gets straight to the point! Many thanks again!
@paxundpeace9970
2 жыл бұрын
Great advice. Keep in mind the first half of training run has to be slower then the second. So the first few miles or kilometers are # if run on pace# slower then the average. Starting the first 3-5 km easy is the key to success.
@edithgruber2125
2 жыл бұрын
Thank you for saying that. I'm glad to hear that I'm not the only one who found the Garmin easy pace too fast for me - it always felt that I was going too hard and my HR was in zone 3, not zone 2. I lowered my goal time by 2 minutes to get manageable paces, still smashed my goal in the end. Train slower to race faster worked for me. I've switched to running by power now, I recently got a Stryd foot pod for that. It correlates somewhat to my HR but also takes into account factors such as heat and humidity.
@ryancorr1006
2 жыл бұрын
Have you tried the Garmin Heart rate plans?
@philipsummers9682
2 жыл бұрын
Yes I agree , it's probably that your musculature tells you to run faster , but you have to remember it's the long haul, and slow it down , i tried to do short hill runs without hardly any basis , to pick up what I was able to do years ago on the same hill ! I was f....k on 2 reps and realized I'd lost aerobic condition 😁
@tak4043
2 жыл бұрын
It was exactly what I thought. Running slow is the best method to gain speed BUT you need to train some power too at some point. Don't just eternally run slow and think you're getting somewhere. At least 1 faster session per week. Or pick up a bicycle, which I find to be extremely efficient at building running speed, even better than any running I've ever done.
@gazza2933
2 жыл бұрын
I have recently started running 5k Parkruns After an absence of thirty years. I have a watch but I don't need it to tell me when I'm struggling. I started off too fast and found it difficult. I now have started jogging during my training and believe I have the aerobics side mastered. I am 68, and if I can do it, etc,etc. Thanks James. 👍
@Ecclesiastes11718
2 жыл бұрын
That was incredibly helpful! I just started running (5k) and needed some legit advice to maximise effort,thanks!!
@giovanbattistafichera8439
2 жыл бұрын
if you're a beginner, more or less anything you'll do will be an improvement because the point of comparison is zero running. And by that I mean that doing something (whatever) is better than doing nothing. That said though, look for ways to OPTIMISE your effort, not maximise it. If you're over 30, the best advice I can give you straight away is to add strength training to prevent injuries and run more efficiently. You can check out some exercises here kzitem.info/news/bejne/qJmQsJyEomSqgoI&ab_channel=E3Rehab
@charliewillbourn5061
2 жыл бұрын
Did my first half marathon last year and got 02:08:00 never easy running. Have been easy running over the last 4/5 months and ran a 01:47:17 half marathon and felt like I had a lot left in me. The easy running works
@mikelldaley9078
2 жыл бұрын
with speed work maybe a sub 90 min half. it did for moi !
@charliewillbourn5061
2 жыл бұрын
@@mikelldaley9078 seems ambitious atm as my 5k PB is 21😂
@piccolapiccola8972
2 жыл бұрын
I started running 2 years ago (I'd been doing other kinds of sports before). I love running long distances, i.e. the half-marathon distance, in a slow pace. I don't get tired and feel great after that. Since my performance diagnostics I've known my heart rate zones. That has considerably helped me improving endurance and pace. I also like shorter runs, because I've become faster without getting exhausted.
@edithgruber2125
2 жыл бұрын
I've been training to HR since 2011. I found the generic formula 220-age too low for me, I regularly exceeded that HR at the end of a 5k race or in hill sprints. I used a set of hill sprints to determine my actual max HR and then I also took my RHR and worked with the working HR zones for a couple of years. It worked relatively well, I never stressed about the pace of my easy runs, I just ran easy so that I could easily talk to people. In 2013 I got a free VO2max and LTHR test at my university as a participant in one of their studies in sport sciences. Since then, I've been using LTHR to determine my zones. I did another test in 2015 to update it. I also found that the LTHR field test proposed by the 80/20 training website usually gives me good results within 1 bpm of the lab determined result. So I do that from time to time, usually at the beginning of a training cycle. Garmin tends to understimate my LTHR based on workouts. It is normally about 2-3 beats out. So having some sort of test (lab or field) is better than relying on your watch. A couple of weeks ago, I got a Stryd foot pod and I started training by power. In the Stryd app, I can factor in heat, humidity, wind, surface, elevation, etc. to give me an adjusted goal for my upcoming race. E.g. it estimated that I would be running a 10k race just above my critical power with 178W in 48:40 +/- 1 min, if it took place in my normal training conditions (16°C average temperature). Once I set the race conditions to hotter (25°), it gave me an adjusted power and time goal, 97% of CP (173W) for 49:50 +/-1 min. I managed 171 W avg, and 48:50 min, so I'm happy with that. My splits were more consistent than what they would have been if I had raced to HR which would be affected more in the heat. I barely slowed down, first km in 4:51, last in 4:59. kms 3-8 were faster (4:40-48) because it always takes time to get going. The heat got to me a bit in the final 2 km. I have done a few more 10k races in similar conditions but I raced to HR. That meant that my first km was 4:32 because of HR lag but I finished with a 4:59 and observed a slowing down trend over the entire race. I would still look at HR besides power for managing my overall training load (70-80% in zone 2) but Power definitely has its uses in pacing races better because I can factor in the conditions and achieve a more consistent effort. Overtaking more runners in the second half was definitely a good experience :)
@ziklomotore
2 жыл бұрын
3:55 very wise words
@Avianthro
2 жыл бұрын
Fantastic advice! We need to learn to listen to our bodies, feel how we are breathing, how our legs are feeling, the raising of pressure in the head, etc...Feel our our level of effort. We don't need heart rate gizmos. We do need to get a good feel for our own bodies.
@nichole2757
2 жыл бұрын
I train to heart rate using my lactate threshold HR (determined by my garmin watch and HR strap) as the top of zone 4, and they’re arranged keying off that figure. Z1 65-80% LTHR, Z2 80-90%, Z3 90-95%, Z4 95-100%, Z5 anything over that Easy runs in Zone 2, Tempo in zone 3, Threshold in Zone 4, anaerobic reps in zone 5.
@rainartariq8390
2 жыл бұрын
Endurance first speed will folow.
@mikelldaley9078
2 жыл бұрын
right. must have endurance to sustain speed. a long fast race requires some speed work and longer trainging runs and it all comes together !
@bodywood
2 жыл бұрын
I just do speed intervals in my long easy runs. Pick a section to push harder on maybe 50, 100 or 200m. Do your best and then return to the easy pace and recover. Do this over and over as and when you have recovered. They get easier and your recovery gets quicker. This is how I improve my times. I like to try to end my run on a hard push as that is what I do in park run to stop the others pipping me.
@mikelldaley9078
2 жыл бұрын
tempo runs and or fartlek runs
@ervczek
2 жыл бұрын
I find setting my HR zones by Heart Rate Reserve (HRR = MHR - RHR) is the best method for me. As I have high maximum HR due to my young age, at the same time even light activities while I am physically fit tend to set my HR higher than average. For example if I used the classic MHR - Age and rely on default percentages, even a very light run at around 11:20 min / mile (7:00 min / km) would tell me that I am in high Zone 3, while the method with HRR tells me it is Zone 2 which I was aiming at (please note that I was able to have a conversation then without any problems at all). This method is just simply more practical since it determines in which HR range you can work on, when you subtract your RHR from MHR.
@alwaysuseless
2 жыл бұрын
My resting heart rate is very slow. When I start running, I have to accept that it will take a few minutes for my heart rate to accelerate up to the speed needed to sustain an aerobic run. So when I start getting out of breath, I slow down until I can start running a little faster. After doing this 2 or 3 times, I'll be ready to begin the desired aerobic run. I run at a pace that lets me talk to myself in whatever language I'm currently working on trying to improve. 😎
@Trailrunner1978
2 жыл бұрын
Good advice. Doing a small warmup, and allowing myself to run really easy on easydays have made me a better runner. I am even walking hills on some days just to keep breathing, heartrate and muscular load down. Got a 5 min 19 sec PB on half marathon race this spring, while using mostly easypace runs together with 1-2 treshold/tempo runs per week.
@AliMoeeny
2 жыл бұрын
Thanks James for the invaluable advice as always. Personally my problem is running slow, it is REALLY HARD for me to run at any other pace, other than my "normal pace" I can run faster but going slower than my base pace is really hard. I know you and other channels have videos on the importance of going slow, and I have tried, but failed !!! 😢
@kenmorrisproducer
2 жыл бұрын
Same for me! I have a hard time slowing down my pace for whatever reason. Until I run out of gas and then my pace slows down real quick!
@nitfitnit
2 жыл бұрын
You have to take walking breaks to slow your average pace further. Over time, as you build up your aerobic conditioning, you can run more and walk less, until you reach the point where you can run continuously.
@GaryMillerUK
2 жыл бұрын
I have a playlist of slow tunes, which helps quite a bit. Also you could try nasal breathing. It's hard to do that if you are running more than a slow jog (for me anyway).
@AliMoeeny
2 жыл бұрын
@@GaryMillerUK that is fantastic advice, I think I should try the nasal breathing more seriously (everytime I tried it in the past I've given up in less than a minute). thank you very much. Also if it is possible, is your slow playlist something you can share?
@GaryMillerUK
2 жыл бұрын
@@AliMoeeny ooh, I'm not sure how to share KZitem Music playlists, but having a look now, it's actually my 'long songs' playlist and has stuff by Season's End (Celestia), Wintersun (Time) ,etc. Most Moonsorrow and Candlemass songs are slow. It's all metal, in case that's not obvious 😁
@andymuncie
2 жыл бұрын
As a new convert to running (18months) I started with max heart rate from my cycling rides. I switched to Lactate threshold training as it's better for me. I've just completed my first marathon (And signed up for my next) I find the 220 minus age is way off as mine being 51 is 169bpm but is actually 189bpm tested with hill repeats and watch threshold test. I can vouch for too much fast running when I first started out so this video is great for people getting into running.
@williamhubner9103
2 жыл бұрын
I had a max stress Bruce Protocol test and used a formula based on my time to determine 176 BPM max hr. I am 68 years old so 220-68= 152, off by 24 bond! Most every run my max hr is 167 or more!
@williamhubner9103
2 жыл бұрын
BPM not bond
@user-vi9uq3dz1z
2 жыл бұрын
THANK YOU , SIR
@CSRunner7
2 жыл бұрын
I do zones based on max HR but taken it based my highest HR from a time trial and other hard interval sessions. Definitely agree as my max about 195 but using a formula my age would put max HR down in 170’s!
@DeadCal
2 жыл бұрын
I'm similar. I'm almost 55 years old so it should be 165, but in reality it's around 200.
@dlc8560
2 жыл бұрын
@@DeadCal you can get your heart rate up to 200 at 55? I’m 39, and can’t get it above high 170s. Are you in good shape? I run a 3:30 marathon…
@TheVikingquest
2 жыл бұрын
im sick of all these all aerobic maffetone approaches. Doing zone 1 to zone 2 training only will not help u at all with lactate threshold. Never running at higher pulses will not prepare u on how to manage mentally and cope physically with the stresses of races and or just running faster. it will not give u enough musclh endurance that u need when pace is packed up. It will also lower u growth hormone and raise more cortisol - u will loose muscle mass. The pace will not magically increase (it will increase though) by only walking-jogging - and u could easily prove that harder running will be much more beneficial for your pace as u build more muscles, develop more mental toughness and better movement patterns. I used to be a slave to my garmin watch too. For years. Now i listen to my body and often do harder efforts, but take more resting days and do easy runs real easy following harder tempo efforts if u do them day after. The most beneficial for me has been adding shorter zone 3 tempo runs. When im trail running i run some hills, walk some - couldn't care less to keep a certain arbitrary pulse value. Check elite runners on this one - they wear casios and run mostly on pace. Another week point of this maffethone approaches, besides the no evidence and anecdotal science these channels provide, is just how mentally draining this is. Never feeling free when u run, just waiting for some pulse meter beeping instead of enjoying running! also developing extremely slowly and freezing u ass off during winter runs. Running trails like i do mostly is also a nightmare with all the hills and managing effort instead of enjoying nature... If u run say like 3-4 times a week 30-45 minutes in zone 2 or 180 - age then these sessions will not be beneficial if u dont constantly elongate the sessions!. u have to elongate every single session or u will just maintain your current aerobic fitness. For me too sure, u pace will slowly increase. But that pace increase was almost immeasurable for me month to month and u have to train more hours per week! dont buy the hype.That increase is also a result of loosing weight which is the real time turning paradigm for newer runners! loosing 10 kg will shave off a lot of time. There is little evidence to support that speed comes from jogging only below some made up aerobic threshold really works. Do different efforts, listen to the body. Never train if u r not fully recovered - especially if u r older. Vary the training and crosstrain a lot. The only benefit of this rigorous, unscientific maffetone approach, is that injuries r better kept in bay. If u do harder efforts u have to take more rest days and/or crosstrain for aerobic fitness. With all that said i run a lot of easy miles - and of course u should too - just dont expect that this will prepare for u for a half maraton at race pace or a 5k pb. Then u r just deluding yourself - there is no oneway approach - the people pushing this nonsense seems to be almost a sect - pushing weird diets. I saw Maffetone himself recommending ketodiets and urging people to never stretch after running. Gospel. i dont think so.
@61js
2 жыл бұрын
Once you've built that aerobic base by running slower, how do you know when you've plateaued and at the point when you have actually got to run faster to be faster.
@gazza2933
2 жыл бұрын
Speaking from experience (I've just returned to running after a long absence) I have stopped feeling shattered and feel more of an 'endorphin rush, just by jogging. I know the speed will come later. It's the old adage of 'practice makes perfect' Plenty of running training. Plenty of warm up excercises. Good Luck.
@archiejames4739
2 жыл бұрын
Just add runs in that were quicker, let’s say you had 5 easy runs a week at 30mins, make one or two of those 1-2min pace per mile slower than ur 5k pace, then take out another easy run and add an interval sets. Tempo to start with and a few weeks out from a race ur targeting add in some higher quality work. As quick or quicker than 5k pace
@mikelldaley9078
2 жыл бұрын
do a race to get some idea of where u are. do some speed work like intervals to increase speed and race times. the rest easy runs to train. speed session only once a week.
@jonathansobieski2962
2 жыл бұрын
It would be excellent if you could make a video demonstrating what exactly constitutes a comfortable level of conversation when training. I’ve really wanted to try to figure out my aerobic threshold by doing a talking test, but it was not at all obvious to me what constitutes a “conversational” pace because I could talk while training at different speeds hit I couldn’t easily tell what what the right level of comfortable conversing.
@scottrud90
2 жыл бұрын
Great bit of advice! I appreciate it and look forward to using it on my next marathon.
@DrSurfman
2 жыл бұрын
Great video. Thanks!!
@Second2LastPioneer
2 жыл бұрын
I started running by walking first and using a heart rate monitor for accountability. At first I used the recommended cardio base by the American Heart Association. Which I think was over 142, for 300 minutes a week or an hour five days a week. I really was unhealthy and for two years and I only walked trying to keep my heart rate up. Then I started to run/walk and eventually I started running. The formula I used was too low. I like running my regular runs at around 150-160 bpm and I figured it out by just by experience, it's enough to challenge me and grow muscle, get faster, breath a little hard; but not so fast I can't run the following day. Anything lower doesn't really feel like improvement. They feel like a lot of junk miles and wasted time. But I would run long runs and recovery runs at 140-150 bpm to maintain endurance for a long run. I would do a tempo run at over 160 to push myself for a time. Currently I use RPE (rate of perceived effort) because I'm using the Garmin training app and they don't recognize heart rate training. I value the hard runs, because I can feel my form improve and I can't emphasize this enough. Slow easy running is good for endurance, but it's terrible for form. So I'm much more supportive of a combined training schedule like 80/20. So many of these topics seem black or white, when they're actually black and white, and often shades of gray. Like strength training verses cardio, the answer it's both folks... Finding those different gears has helped me tremendously. Especially because I live in a hilly area and I just can't predict the best heart rate or RPE without just being willing to give myself into it. Sort of like fartleking with a conscious. TLDR: heart rate is good for aerobic base training, fast runs (and all the gears between) are good for form.
@sicka2
2 жыл бұрын
Thanks a lot for this explanation!! Very helpful👍🏽
@keybearer26
2 жыл бұрын
I'm 29 training for special forces and used a series of hill sprints at a steep incline to get my max heart rate about 6 months ago. Maxed out at 196bpm. In February, I started using the V.02 running program app by Jack Daniels and haven't hit my max heart rate unless I'm doing a tempo workout with hill sprints. In addition to strength training I swim so I tend to run about 35-40 miles/week and 3 out of my 5 runs are easy, the other 2 days are speed work and temp training.
@FactsOVERfeelings2024
2 жыл бұрын
Just the type of individual comment I was looking for. Sounds like you get ready for that Trident.
@rogerford703
2 жыл бұрын
What about doing a functional threshold test to get more accurate HR figures? Surely that would be more accurate than generic methods?
@toddboucher3302
2 жыл бұрын
When I was trying to do MAF training having a lots of trouble I was probably walking for my time. Then I tried to start running just conversational pace, notice that number is much higher than my MAF number. But I was in my upper 50s so what I did it was a alarm flat track I ran as slow as I could for 3 miles is easy as I possibly could without walking when I was done I checked my heart rate and I use that is my base number then as I worked on forming a few other things like that number to drop a little bit. Now today that number is about 130 and I’m six gonna be 60 years old in a week. Like it lol but I’m not worried about it really I I just do 80% of my running at what I’m trying to do is run easy which is usually the 130 and then 20% do a workout
@undertheinfluence0056
2 жыл бұрын
I’m 16 and use to run almost a hour but since life got in the way I’ve been inconsistently hitting half of hour or 20mins, Video helps a lot thou mate
@jeromed9750
2 жыл бұрын
I train to HR for my easy runs. Tempo and intervals I use power with the Stryd footpod. Long runs I go with feel.
@fudbeer1
2 жыл бұрын
I am 58 so 220 minus age is 162.My actual max is at least 195 over 30 beats higher.The 220 method can be a long way out.
@andyhaochizhang
2 жыл бұрын
My easy run by perceived exertion is between 150-165, while the 220 formula says it should be 135-155. I tried to run in that zone but it's just so awkwardly slow (almost brisk walking pace) so after a bit I gave up and went back to perceived exertion. My go to way to determine if I'm running easy other than feel is try to hum a song, if I can hold a stable note I'm probably working a bit too hard.
@philipsummers9682
2 жыл бұрын
It's what Arthur Lydiard discovered using himself as a human experiment, by trial and error, way back in the sixties , to provide middle and long distance runners the basis of successful middle and long distance running , but unfortunately in this age of ' let's get things done quickly ' too early HIIT training , poeple get burned out too quickly ! I've done it myself at 62 , trying to achieve my running times from 30 years ago by running too hard and become disillusioned with running , but now I'm enjoying running again by using these principles ! Be patient 🤣
@markwildphotography
2 жыл бұрын
I quite like the first mile of a run! I find running slow really hard man, it feels so unnatural!
@AT-zr9tv
2 жыл бұрын
Same. I run with a girl, it really helps with keeping an easy pace while enjoying a conversation
@markwildphotography
2 жыл бұрын
@@AT-zr9tv Because all girls run slower than you? 🙄😂
@AT-zr9tv
2 жыл бұрын
@@markwildphotography You just said the quiet part out loud 😉
@jesselam5867
2 жыл бұрын
What about high interval training? I’ve always been taught that you won’t much improvement unless your hitting max heart rate
@mikelldaley9078
2 жыл бұрын
regimented speed work with goals. a measured distance with a time goal and then recovery. repeat. a 6 min mile broke down to 90 sec quarter with a recovery quarter easy jog. stay on pace. only once a week. maybe 4-6 to start. get max heart rate or a race to get an idea of whats possible. this works for any speed fast or slow. tried and true method. there r free group sessions to train you. check with a running store for more info. good luck ! it does work. get past your comfort zone...it is fun !
@michaelhatch1994
2 жыл бұрын
For me there's a very simple way to run at an aerobic pace, after a warmup etc, only breath through your nose. Doesn't work so well in swimming :0)
@hanif1508
2 жыл бұрын
i run 5km in 35 minutes how i improve running for 5km in 24 minutes in 10 days i have physical test
@adriandragomir106
2 жыл бұрын
You guys can just skip to 3:55 for the info
@giovanbattistafichera8439
2 жыл бұрын
Question: how do I generate a sufficient training load (i.e. training stimulus) without going out for literally HOURS every single run at this effort?
@loganj7238
2 жыл бұрын
I think that depends a lot on how trained of an athlete you are. For someone just starting out 45-60 minutes of easy aerobic base training 3-5 times a week would be plenty to see adaptations. For someone that's been training for a long time a polarized approach might make more sense to get some high intensity and race specific intervals that drove adaptation twice a week, a shorter aerobic run (45-60 minutes) to maintain aerobic fitness, and 1.5-2 hour long run to provide overload for aerobic endurance. That's why a having a coach is so valuable to find exactly where you're training time needs to be spent to get the most adaption for the least investment.
@BrandyWineBandit
2 жыл бұрын
My Garmin 245m gives me a rough estimate for my V02 max, which then calculates my heart rate zones. Green Zone is where you want to be for aerobic training. Mine personally is 138-157bpm at the moment.
@gdchance1914
2 жыл бұрын
I am struggling to find this “right” level of effort. At 57, my current easy breathing pace is reached just past a brisk walk in a really short stride with a slow pace. But that is really hard on my joints and is physiologically awkward. Somewhat frustrated, I sometimes run a little faster than I should but with a stride I find physically comfortable and try to manage it with occasional walking. I do find running breathing through my nose to be a natural limiter to keep it at an easy pace.
@10dandaman
2 жыл бұрын
I'm no expert, but my advice would be to go biking or something to build up your cardio to a decent degree
@MelanieSakowski
2 жыл бұрын
Your videos are always damn good. Q: how do you feel about training with nose breathing?
@AnUnhappyBusiness
2 жыл бұрын
If I can breathe through my nose only I feel like that works itself out similar to being to converse easily
@archiejames4739
2 жыл бұрын
That’s not always necessarily true, won’t be far off but sometimes u just feel shit, especially if ur running a lot of mileage. So needing to breathe through ur mouth isn’t a sign ur not running easy
@IT_Farhan
2 жыл бұрын
That was good for me in the beginning but then my body got really good at using that nose oxygen and I can do solid uptempo runs with my mouth shut now
@usertutubo06
2 жыл бұрын
Running slow is healthier, a natural way to build endurance and adviced by trainers. But all the people I know who achieve new PRs every year don't base their training in running slow; they run fast, they run hard. I never saw someone who achieved speed by running slow. So I question the title.
@mikeloshak6772
2 жыл бұрын
I've heard about elite athletes running fast and hard, but the bulk of their training is still relatively slow. I started out thinking that in order to run faster you need to train running fast, but I just ended up getting exhausted or injured or both. Now I run on average four times a week, one hard intervals or threshold session per week (which I really look forward to now) then three slow sessions, one of them a long run. I still beat my PBs once in a while!
@kevinclark5086
2 жыл бұрын
exactly. train slow race slow. If total distance or amount of runs is your goal then fine run slow but it won't make you win the park run at the weekend.
@mikelldaley9078
2 жыл бұрын
right you are. have to past comfort zone for sure for any progress. speed work is amazing and works if one stays with it and has easy runs
@darrenatkin5100
2 жыл бұрын
Easy running does work. When someone says "I can't run that slowly in training", I reply "Well, you often run that same speed in races".
@kipponi
2 жыл бұрын
Slow running makes you slow runner!? Yes I know 85-90% should be under aerobic threshold. I do mostly zone2-3. But you must do them all. Zone1-5.
@Jonas-gl9ke
2 жыл бұрын
Okay, I will finally give this a go. If I’m honest, I think it’s my ego that prevents me from running slow enough to stay in zone 3.
@papi10andel
2 жыл бұрын
How many times of this runs should I try and do on a weekly base?
@trenitty81
2 жыл бұрын
At least 3, then gradually go up to 5
@mad_incognito
2 жыл бұрын
My heart rate was always on the higher side since I started to track it. With a Garmin Epix 2 and the HRM Pro heart rate monitor I did a Lactate Threshold test which put the LTHR to 166 and max to 180 which way higher even though not as high as I thought but maybe my running did slowly decrease my Max HR.
@keybearer26
2 жыл бұрын
I wouldn't say that running slow decreases your max heart rate but you become more aerobically efficient it take more effort to hit your max. Try 15-20 minutes of hill sprints on a steep incline
@Therealbrettlane
2 жыл бұрын
Hi James, thanks for another great video. I find myself according to my Garmin watch having to walk frequently in order to keep myself in the easy pace zone which is frustrating. I also have so many hills where I live and the moment I start up a hill on an easy run my heart quickly goes out of the zone it should be unless again I walk.
@ulfeliasson5413
2 жыл бұрын
I had maximum HR at 210 when I was 45. Sadly, i trained waaay too hard every session for 25 years. Probably 85% of the time I had a Hr of 195-205 when I reached that 5 km finishing line.
@pairsay
2 жыл бұрын
Thank You James - I have tried the 220 minus age and give the zones I also tried the MAF training , I found both beneficial for building endurance , My Garmin is gubbed waiting on a new arrival so in the meantime I will go be effort Cheers
@mikelldaley9078
2 жыл бұрын
if one is fit it will be higher than the 220
@303runcoach
2 жыл бұрын
HR for most of us, is ineffective. Run by feel. Learn what the runs feel like.
@namits3775
2 жыл бұрын
Nice video, I have been MAF training for a while and knocked a minute off per km. As you say here, I am however including "to feel" runs in the weekly routine...
@blade4575
2 жыл бұрын
how do I know if I am going to slow on these easy runs?
@marcofrey2903
2 жыл бұрын
Unfortunately, running easy isn't what got me excited to run when I first took to the sport. To what extent do I need extensive base building if I prefer shorter distances faster, like 5ks?
@paxundpeace9970
2 жыл бұрын
Good question. Follow the 80/20 rule. The effort time/or distance should be determined by it. 80% easy work outs: include easy runs and slower long runs. Acceleration and some sprints at the end are allowed 20% tempo runs or intervalls or any kind of anaerobic sessions that makes your muscles burn and keeps you catching for breath. Second advice for every 4 hours of running at least 1 hour strength training core training as well as arms and legs. Eating well - a lot carbs fiber and protein and fats. Sleeping well - getting good rest and achieving recovery.
@LasseBuck
2 жыл бұрын
Allow yourself some fun on easy base runs to keep them from being boring, but avoid going all-out. Aim to be fully restituted already the day after. When doing 5Ks or HIT training, try adding easy warm-up and warm-down besides the actual training to increase total mileage. Also, do a speed test on a distance that you like (or measure your pulse at a fixed pace) and watch the improvement while you add volume to your training.
@marcofrey2903
2 жыл бұрын
@@LasseBuck I like that last tip. Keeps ya motivated.
@scotthogan6495
2 жыл бұрын
@@LasseBuck I love when you all say "allow some fun" like running is fun or something hahaha. Nah, I'm glad y'all enjoy it. Im just here to try and survive my last PT test for military training with any tips i can get.
@paynelcasey
2 жыл бұрын
but don't you need to push your self in sprints to develope speed as well?
@petertorok9289
2 жыл бұрын
For athletes also exercising other disciplines, the “easy breath” technique might not work. E.g. due to cycling and swimming regularly I never run out of breath, but experiencing leg injuries when increasing my pace while running. Do you have any suggestion for my case to achieve a sustainable pace of progress for increasing my running speed?
@thru_and_thru
2 жыл бұрын
Love these vids, thanks so much! I have been trying to do a lot of lower HR runs to build my endurance. However I am confused about when I should actually be running at threshold or even harder to build speed? Thanks again
@AT-zr9tv
2 жыл бұрын
You need various paces for different purposes. Easy runs are for building endurance, but it you want to run your best 21K, you'll need to train at threshold pace. You'll also need strength workouts, which speed / hill training can provide. Dosage among these various places changes during your training season, so you'll need to look that up.
@thru_and_thru
2 жыл бұрын
@@AT-zr9tv Thanks for the insight. Yeah I used to do a lot of more focused run workouts when I did triathlon a few years ago. I had a coach though who would send me workouts to do so this helped a lot. Since I am now almost exclusively just running I am wondering how I should structure my workouts. For the last few months I have just been doing easier efforts to build my aerobic base back up after a few months where I didn't run. However I feel like I should really be introducing harder efforts in to my weekly runs. I used to run 6.40 per mile for half marathon and now I feel like I couldn't hold that pace for 3 miles without blowing up. Do you happen to have any recommendations for finding a good program online to base training off. Currently running 5 days per week with the weekly long run around 7-8miles. Thanks!!
@asparagus18
2 жыл бұрын
Hey, i was wondering if there was an update to the garmin forerunner 245 giveaway. The watch would be great in my track and field and cross country training.
@DavidTremblay
2 жыл бұрын
What not putting blind faith in my watch!!!! But how ? she's my precious. She talks to me. Jokes aside I don't buy the 220 - my age. I do speed work and other sport like kickboxing where I have to dig deep in my heart and lungs. While this formula would give me 168 as max HR. My watch, gives me sustainable (without being dizzy I mean ) max HR of 183. Also heart zones seems to be very personal. I can run forever at a certain heart rate/ pace (around 135 BPM) and speak with others around fluidly but my watch says I'm overdoing it. Anyways training at a much lower pace increased my endurance by leaps and bounds compared to my previous experience of running at max pace all the time. Speed has increased slightly as well not as much as I would like. Since I started "running slow" only two months ago I believe I'll let the adaptation sink in before changing anything.
@raimirais86
2 жыл бұрын
tq bro for the video but hw long should we run for aerobic base training?
@malcolmfarrelle6
2 жыл бұрын
Just a thought, use your watch to measure your max HR in a controlled maximal test. I hear you shout "but it might be measuring high or low"... it doesn't matter, if that's the device you'll measure it with when training. If your ruler is 13 inches long it doesn't matter, if everything in your world was measured with it. As I say, just a thought.
@ingeborgwoodhouse590
2 жыл бұрын
So question for you: how do you train longer distances when your schedule will only allow for short runs at a time? Thanks!
@leonardosoteldo9542
2 жыл бұрын
You really cannot train specifity for long distance running without putting long distance runs while training; which equals more time running. But even 6h for a week will give you a lot of gains. Slow endurance runs are especially effective if they last for at least 45-60min. And on the weekends at least one longer run of 2h is the best (slowly build your long run duration over time to avoid injuries; no more of 10% increment of time or miles per week.)
@chadcurrie6726
2 жыл бұрын
I am a 6'1" (183 cm-ish), 224lbs (101.60 kg) male of 38 years of age. When I run even at a slow rate my HR hits 180+. To stay in the aerobic zone I have to walk fast. Any advice to get my aerobic up to a running pace? I do not run more than 6 miles, average is 3.
@AT-zr9tv
2 жыл бұрын
You should probably shed a few pounds to start with, it would make running much easier on your body. I'm roughly your height and used to weigh around 220lbs too, but being currently 50lbs lighter has enabled me to run like I was 15 again (I'm 43).
@VinceCabahug
2 жыл бұрын
3:56
@kennethmccoy2991
2 жыл бұрын
Hi James, what is the minimum time would you recommend for a run, it was recommended to me a number of years ago that I was wasting my time doing anything less than 1hr
@catharineyates7442
2 жыл бұрын
How long does it take to adapt ( generally, I know it can vary)
@garyboyle4066
2 жыл бұрын
Does a heart rate strap not give you a accurate reading for your zones , I'm 53 and I max out at 197 so I go with that for my zones
@alejandrobarquero1347
2 жыл бұрын
Thanks for the advise, lets ;isten to our body :)
@mindtwister1984
2 жыл бұрын
The training of mental strength is under-rated in sports.
@SkywardFireGames
2 жыл бұрын
Went to follow you on Strava but noticed you haven't uploaded in quite awhile, moved tracking platform?
@EndPoliceBrutailty
2 жыл бұрын
But what if you have asthma?
@mrcyclone757
2 жыл бұрын
but what if your playing tip bro
@whycantiremainanonymous8091
2 жыл бұрын
I have a question, which I'm wondering if you could comment on. I recently took to training on an exercise bike as a way to supplement my running "mileage" without as much injury risk. But I find that a sustained easy effort on the bike gets me to heart rates that are supposed to be way too low to be effective (in the 100-110 bpm range), while getting to sustain a heart rate even 10 bpm lower than my usual easy and relaxed run (in the 125-130 range) requires "sprinting" on the bike, and getting out of breath for about half the time I'm on it. And, somehow, there isn't really an in-between level of effort that is sustainable. I'm wondering what would be a better strategy going forward. Should I keep it easy? Go hard? Some combination of the two?
@leonardosoteldo9542
2 жыл бұрын
Those HR zones are different if you bike or run. For primarily two reasons: with running you're moving a lot more your arms (which makes more blood flow to them); and, even more important, you're seated while cycling, which changes the blood pressure and the heart rate. When i'm cycling and i stand up waiting on a red light e.g., my HR will automatically go up; even if i just lean back with no hands on the bars, as my torso position goes upright. So you need to establish different zones for the bike, both for Max HR or LTHR. Look for 20min test for FTP or lactate threshold by HR (LTHR), or -even easier to do- the 2x8min CTS test. That will show you how to calculate your lactate threshold on the bike.
@whycantiremainanonymous8091
2 жыл бұрын
@@leonardosoteldo9542 Many thanks!
@whycantiremainanonymous8091
2 жыл бұрын
@@leonardosoteldo9542 So, to follow up, just did the CTS test, following the instructions meticulously, and got a threshold HR of 134. My running HR threshold (based on a recent 10k race) is 165. That's quite a difference. I'm wondering if I did something wrong...
@leonardosoteldo9542
2 жыл бұрын
@@whycantiremainanonymous8091 That difference seem huge. I can only advice to go with feeling and RPE if you're doing zone 1 (recovery) and zone 2 (endurance) in your bike. Try to find your average HR in Z2 by feeling and compare to that of the CTS test. You can even try to keep zone 2 by the CTS test tresshold; but if it just feels bad go by feeling. I believe you can get a lower HR reading if: A) you're not going hard enough (it really should be an all out effort, in my case it was the first and only time i smelled blood in my breath :S); and B) your body where fatigged, as this can lower your HR even when maintaining power. Making this tests takes practice and is common to not doing it accurate the first times. You should be well rested, hydrated and with enough carbs in your body.
@whycantiremainanonymous8091
2 жыл бұрын
@@leonardosoteldo9542 Many thanks again! Yes, it's likely I didn't do the test well enough. It's been years since I rode a real bike, and only a few weeks since I took the stationary bike up (so some muscles haven't quite adapted yet), plus I did the test the day after my long run. That said, the RPE agrees with the test result surprisingly well, at least for the time being 😃
@leonardomatsumoto737
2 жыл бұрын
Great content. Funny to watch random people not familiarized with running though
@Ariegi854
2 жыл бұрын
exactly what i thought you clickbiter, 90% of yt clips is about that
@DavidBoston464
2 жыл бұрын
Easy runs should feel easy. Don't look at pace on easy runs.
@gracewhite1601
2 жыл бұрын
If I can say a Rosary, Hail Mary, Im running easy
@chrisvanbuggenum871
2 жыл бұрын
What happened to your strava account. There is no action since may 2021.
@defeqel6537
2 жыл бұрын
One trick is to breath only through your nose
@kdevine321
2 жыл бұрын
Sorry, it was (EXACTLY WHAT I WAS THINKING)
@bigeastender6174
2 жыл бұрын
I thought zone 2 was a little bit out of breath but still being able to hold a normal convo for a long time. As explained by kzitem.info/news/bejne/oqV4mHWDjqNpipw
@JamesDunne
2 жыл бұрын
A *little* out of breath is alright (although subjectively hard to define from one person to another), as long as you can talk freely, or sing as I admitted in the video 🤣 My point is more about the feeling of losing control of your breathing, and moving beyond that light exertion.
@bigeastender6174
2 жыл бұрын
@@JamesDunnecheers James thanks
@runningwithmarc
2 жыл бұрын
Look mum I'm famous :D
@JibbaJabber
2 жыл бұрын
Look how fast I am - 1st :)
@NoOneInParticular0
2 жыл бұрын
🤓 actually you are 2nd
@liamhevo
2 жыл бұрын
🥈
@JibbaJabber
2 жыл бұрын
@@NoOneInParticular0 2nd to none! Someone jumped the gun, when they should have been doing a warmup;) Remember it's not how you start, it's how you finish!
@Therover19
2 жыл бұрын
EASY RUNNING - the click baiting answer
@deaky8918
2 жыл бұрын
first
@ramilmammadov
2 жыл бұрын
Not accurate. You need to mix long slow runs, tempo runs and speed work to get faster efficiently. Long slow runs will not unlock your potential. It’s preposterous think that they will.
@JamesDunne
2 жыл бұрын
I didn’t say only long slow runs… speed work has an important place, but without the underlying endurance base it’s all wasted on race day!
@sales5280
2 жыл бұрын
You are not accurate
@archiejames4739
2 жыл бұрын
This is clearly not for serious runners who are genuinly gunna notice tempo, speed and endurance sessions in their race times. Most people can get decently quick without any of these
@nitfitnit
2 жыл бұрын
Aerobic base is the foundation of all distance running
@mikelldaley9078
2 жыл бұрын
you are right on. your formula works ! it did for moi ! lol
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