I think I've found a reason why running can be so hard. Slow running Why did I start running slowly?

Shows how elite runners train and why you need to train slower to compete faster. There is a simple basic rule: Run 80 percent of your training time at a light intensity and the remaining 20 at a moderate or vigorous intensity. Matt suggests an experiment - run slowly for one week. We tell you how to do this in this article.

If you are participating with MYTH in the Wings for life charity run on May 7, you have just a week left to try this workout. The whole world is running at the same time. Join us. Details - . And now - about slow running.

Why run slower?

As a coach, I prevent my runners from turning easy workouts into moderately hard ones by setting a specific pace, heart rate, and level of perceived exertion for each workout. Heart rate monitoring is a more effective tool for slow runs, and setting a target pace is more effective for fast runs. I'll cover how to control the intensity of your runs using heart rate, pace, and perceived effort a little later. But before you start using these recommendations, there is one test worth taking - right now. This is what I call a “slow run week.”

How to start? Try to think of slow running as a diet. Juice detox is a “reboot”, its task is to prepare permanent changes and replace bad habits with good ones. But instead of gradually introducing changes, people abandon the old for a couple of days. Afterwards they are not drawn to harmful things. Slow running week has the same goals for runners who want to break the habit of running at a moderate intensity.

Running doesn't always have to be hard. In fact, most of the time it should be easy and enjoyable.

A week of slow running. Start

Here's how to do it: Next time you go for a run, go really slow. I mean really slowly. Don't Watch Your Heart Rate or Pace Ideally, your pace this week should be even slower than the pace you'll run at on your easy days while doing the 80/20 program. If you are concerned about being seen running at such a slow speed on your route, find another place to run where you will not be observed.

When you run for the first time, the first thing you'll realize when you find an easy pace is that even in easy workouts before, you were running with some tension that you hadn't noticed.

New research has shown that competitive amateurs improve fastest when their training is easy.

The next step, after you have established this easy pace, is to try to focus your attention. If you have ever practiced trying to completely clear your mind for a while, then you know how difficult it is to maintain the flow of thoughts for even 10 seconds. Likewise, during your first run during a slow week, your mind will wander, and when this happens, you will unconsciously start to run faster.

Once your attention is focused on your body, you will realize that you have returned to your old pace, and you will again experience that tension that you did not notice until you forced yourself to run slowly. This is a natural part of the process. Just slow down again, return to a state where you don't feel stressed. Continue running like this until the end of the workout.

Next time, do everything exactly the same, but run a little more. You must find a pace at which you can run indefinitely. Every time you catch yourself speeding up, . You'll find it easier to maintain an easy pace in your second workout, and you'll be able to enjoy running without stress. And since the first run will be a psychological test, it should not be long.

Training plan

Continue to go for very slow runs, gradually increasing their duration. The table shows three examples of “slow weeks” for runners of different levels. Follow one of the plans or develop your own. By the last day of the week, running very slowly will feel much more natural than on your first run.

The feeling of complete comfort will not be spoiled by the constant desire to make more effort.

You'll also notice that you feel better overall: you'll be less tired at the end of each workout and fresher at the start of the next. Some runners realize during this period that they are too fast run held back their progress and reduced their motivation. After a week of such training, you will be able to increase your personal record. This is the power of slow running.

Anything more than a kilometer is very uncomfortable for me. Ever since school, I noticed that it’s easier to hang yourself than to meet the running standards (and I really wanted the GTO badge). And some classmates, the main thing is that they run and don’t get tired - at least that’s what matters to them. This bothered me and I tried to train, run in the morning, but nothing helped. Of course, my breathing improved, but it was still clear that I couldn’t compete. And most importantly, training was lost very quickly. Then school ended and this problem stopped worrying me for the next 25 years.

And then, when I turned 40, I became interested in mountaineering, started running to prepare, and I also wanted to fulfill my childhood dream and get a gold badge - and this problem overwhelmed me again. Let's say I need to run 2 km in 8-30. This is fucked up! After several months of hard training, I can achieve such a result, but it is instantly lost within a month - and again I cannot run 1.7-1.8 km during this time. After about 5 minutes of running at this pace, you want to lie down and die. You run and look at the scoreboard, counting the seconds until this torment ends. This is despite the fact that I have been actively involved in various cardio exercises for 4 years now! And he underwent medical examinations many times - his heart and blood vessels were in perfect order. On Elbrus, at 5000 meters, no mountain climb bothers me at all and I walk easily. But I can’t run. How so?

It is intuitively clear that the matter may be stupid in the structure of the body, in genetic predisposition, but until recently I did not know how exactly this is measured, in what exactly it manifests itself.

And so, in preparation for Elbrus, I went to a lecture for mountain runners and skyrunners.
There was a lot of useful and interesting information there - it told how to eat, how to prepare and what the results depend on in general.

And at the end, everyone who wanted it was given bioimpedance measurements of their body parameters - you lie down, sensors are glued to your leg and arm, a high-frequency weak current is passed through and the content of fat, muscles and a bunch of other indicators are displayed on the computer.

I compared my measurements with others - everything is very similar to the truth. Of course, there were all the runners there, all dry. Scrawny. They all have less fat, less muscle even externally, and then everything came together.

But in these data it turns out that interesting figure- it's at the top
body reactance (Ohm). - I have 53 Ohm

This is absolutely physical parameter Those who don’t remember from school can google it. The lecturer said that numerous measurements showed a clear correlation between running results and body reactance. A theoretical explanation has not yet been found; this is an empirical discovery for now.

The lecturer said that for top runners it is over 70 ohms. And in general, for good runners it is always high.

And what happened??? Everyone has! Everyone in that audience had a higher MS than me! My score turned out to be the smallest.

And the most annoying thing is that absolutely no training improves it. It is congenital, genetic. This is some kind of condition of the body cells that critically affects running endurance.

This is such a mess.

Of course, I want to go there again and take measurements for control. At the same time, I still need to determine all sorts of VOmax, anaerobic threshold and all that - useful for training and comfortable climbing.
Maybe this technique is wrong, we'll see.
But if it is confirmed, there will be something to think about.

ADF No. 1 Important point: say (sanks new_rimskaya) such examination can be done for free in clinics! Exactly on the same device, with the same output table.

And one more small clarification - according to the lecturer. The RS indicator can still be improved by training, but only very little. Also affects phase angle, but then I paid all my attention to RS.

By running at a low intensity, you can learn to run faster.

• Solution #1: Heart Rate Control
• Solution #2: Workout with a trainer

Most runners train too hard, too often.

A couple of years ago I took part in a training session with Adam and Kara Goucher in the vicinity of the campNike in Biveron, Oregon. Not only was I extremely excited to have the opportunity to run with such great athletes, but I was also pleasantly surprised to realize that I was running alongside them. It wasn't difficult because they weren't running that fast. When I asked Kara if she runs that slow during her light workouts, she said yes.

Scott Douglas had a similar situation in Kenya. Site EditorRunner's Worldwent there on a journey expecting to be laughed at as he tried to keep up with the best runners in the world. Imagine his surprise when he discovered that the world's best runners were barely plodding along during their easy runs.

A study of training intensity distribution among elite runners found that many elite runners performed low-intensity running most of the time. For example, a study of male and female runners who competed in US marathon qualifiers Olympic Games A 2004 study found that men ran slower than marathon pace for almost three-quarters of their training time, while women spent two-thirds of their time doing similar training.

Why the most fast runners Do you usually run slowly during training? Because they run a lot, and if they ran a lot and quickly, they would soon become exhausted. But this answer can also be interpreted in the opposite way: elite runners run slowly in their training in order to train long. The study found that average weekly mileage is the most important parameter to predict the result in a competition. The more we run, the faster we can run in a race. A low pace during training allows athletes to avoid exhaustion.

Too intense, too often

The training intensity distribution of a typical age group runner is very different from the training intensity distribution of a professional runner. This fact was clearly demonstrated several years ago when researchersArizona State University asked a group of female runners to describe their training. According to these reports, women performed 3 light workouts, 1 moderate-intensity workout, and 1.5 vigorous-intensity workouts per week. But data collected from heart rate monitors that the researchers gave these women to monitor throughout the week showed a different story. In fact, women are less than half of their training process were performed in the low-intensity zone, almost half in the moderate-intensity zone, and less than 9% in the high-intensity zone.

Why do age group runners spend less time? easy workouts intensity than elite runners? I think mostly because age group runners run a lot less, so they naturally want to speed up to make those workouts count. The problem with this approach is that running at a moderately fast pace (close tolactate threshold ) exponentially fatigues the sympathetic nervous system compared to running at an easy pace. Therefore, those who run at this level of intensity day after day develop fatigue, which they are forced to experience throughout the entire training process, and which does not allow them to achieve the same efficiency as if they ran at the same volume, but more slowly. of the time.

One study of Spanish runners found that those who performed 80% of their training at intensities below lactate threshold, 10% at lactate threshold, and 10% above lactate threshold significantly improved their race times over 5 months. compared to those who performed the same amount of training but in the ratio: 70% below lactate threshold, 20% at lactate threshold and 10% above lactate threshold.

The distribution of training intensity among the more successful runners in this study is 80% low intensity 10% moderate, 10% high is optimal for most runners. You could call this the “80/10/10 rule” and compare it to the 45/45/10 workout intensity distribution of the women in the study.Arizona State University , which is the norm for age groups of runners. Correcting such an imbalance is one of the simplest and most effective ways, which will help age group runners improve their performance. So what can you do?

Solution #1: Heart Rate Control

When I tell groups of runners that most of them run too fast too often, I get quizzical looks. Most runners assume that they don't train hard enough. I think this is only partly true: it is necessary to run bOhigher mileage, and train more intensely on busy days, however, it would be much easier to cover this amount of training if runners did 80% of their training with easy running.

The problem is that most runners don't know what easy running means. Training with controlheart rate (HR ), would help solve this problem. The use of heart rate monitors during training allows athletes to objectively see the level physical activity. Once you have identified the appropriate training areas Based on your heart rate, you will always know how intensely you are training.

The latest technology based on heart rate control training offers a new solution to the problem of frequent intensive training. Last year I started working with PEAR Sports, the company that developed the Square One device. The device actually combines heart rate monitoring and online coaching. During training, you listen to the trainer's instructions through headphones according to your heart rate zones. You can achieve effective training by pressing just one button and following the instructions of the trainer.

So why doesn't everyone train with heart rate monitors? Research shows that many athletes find heart rate zone training difficult to implement. Coaching experience may be required for correct installation individual heart rate zones, creating a flexible plan based on heart rate zones and correct execution of each workout.

Solution #2: Workout with a trainer

Without taking into account the last point, for good coach It will not be difficult to create a training plan in accordance with the 80/10/10 rule. Your trainer will determine the appropriate training zones for you, create a flexible individual training plan and will ensure that you perform each workout correctly.

Additionally, most coaches are not present with the runners at every workout to ensure they are doing it correctly. Thanks to this it is achieved high level personal responsibility and self-discipline when working with a coach, especially if the relationship is mainly virtual. Remember that an athlete's relationship with a coach, like any other relationship, may or may not work out. If you don't have a good relationship with the coaches in your city, you're out of luck.

Like anything else, it's possible that heart rate-based training and working with a trainer isn't for everyone. But I think that correct recommendations can help a large number Runners should consider the 80/10/10 rule and start reaping the benefits of low-intensity running. At the same time, the most important thing is to simply realize that you may be training too intensely too often and choose the best solution.

I run as hard as I can: why running slowly is normal

This article is the result of many years of work by Jeff Gaudette, a running coach who works with the most different people, from retirees to beginners. There are no scientific studies or impressive numbers here - just the experience of a person who knows almost everything about running.

“When I first started working with age group runners and those who wanted to resume training, the biggest surprise for me was that people are completely unsure of themselves and, moreover, treat themselves with a huge amount of negativity. Almost every runner who joined the group stated, “I'm probably the slowest person you've ever coached,” or “You probably wouldn't work with a runner as slow as me.”

For them, all their personal achievements did not matter at all - almost all conversations began in a similar manner.

Unfortunately, I discovered that last years little has changed. Many runners, both beginners and experienced athletes, are often embarrassed to participate in competitions or register on forums. When I ask why, most say they are embarrassed by their own slowness.

I am writing this text to tell everyone that you are not slow, all your negativity and self-deprecation is only holding you back from reaching your true potential!

Of course, I understand that my text does not contain scientific research results or specific advice like regular articles about running, but I will try to change your thinking. How you perceive yourself is far more important than any workout.

The Power of Positive Thinking

From a productivity standpoint, your negative thoughts are simply preventing you from reaching your potential. Thoughts that may seem completely harmless, thoughts like “I know I run slow, but...” you are programming yourself to never be able to run fast.

Countless Scientific research in the field of sports psychology have proven the power of positive thinking. Athletes who start a workout or race with positive thoughts perform significantly better and to a higher quality than those who do it with a negative mindset.

Redefining your self-belief starts before your workout or race. If you lack self-confidence throughout the preparation period, then no amount of talking to yourself and trying to cheer yourself up will change several weeks or even months of self-deprecation. Positive thinking starts every second of your run.

I understand that it is difficult to change the perception of yourself and your running ability right away, so here are some helpful tips:

Regardless of the speed, the main thing is that you are still running

I know a secret about running. The feeling of satisfaction you feel after a successful workout, or the disappointment of a bad one, is not dependent on your speed. This is the beauty of our sport.

There is no difference between a person who runs 5K for the first time in 30 minutes and someone who runs the same distance in 16. They both worked hard and experienced the same problems.

This means that all runners are equally good, no matter what their speed is.

I ran 10 km in 29 minutes. I'm still nervous because I came in last (in fact, there were only 2 US champions who ran ahead of me), and there are still a lot of things I don't know about running, but I know enough about bad training, injuries and unsuccessful competitions.

So there is no need to constantly think about how slow you are running. I run fast, but I face the same problems and fears. And all the runners collide.

There's always someone who runs faster

Unless you are Usain Bolt, there will always be someone faster than you. Speed ​​is a relative concept.

Do you run a kilometer in 12 or 15 minutes and feel embarrassed because many people run faster than you? Let me tell you a secret: all “fast” runners feel the same way.

Former professional runner Ryan Warrenburg recently told me how he is hesitant to call himself the “elite” of running. Ryan runs 5 km in 13 minutes 43 seconds - this is an excellent result worthy of “elite” status. But do you know what place his result occupies in the world? Outside the top 500.

What's wrong with “slow” running?

OK, if I can’t convince you that “slow” is just a matter of your attitude, then I’ll ask: why does it even matter?

Runners are the most welcoming and friendly community of athletes in the entire world. No runner has a problem running slower just for company with a friend. Remember this. It's cool to run next to a friend, even if you don't set Olympic records.

Secondly, no matter your pace, you are cooler than almost 80% of Americans. A study conducted by the CDC found that less than 20% of Americans exercise, and more than a quarter of US adults do not devote any time to physical activity.

Speed ​​is just a state of mind. Once you understand this, you will discover great potential within yourself and be able to do much more than you think you can.

And the next time you're hesitant to go for a run or join a running club because you feel like you're running too slow, think about whether it really matters? And enjoy the run."

If you've outgrown your novice runner status, you may find aimless jogging boring. But this is not a reason to stop running! Try to improve your race time. Take note of tips that are simple to describe, but not at all easy to implement, to improve your speed, reaction time, correct concentration and body position while running.

Attention! Many of the methods listed are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main principle remains the Hippocratic principle “do no harm”!

Form the correct body position

The key to running (at any speed) is to form correct technique. It means that top part Your body should remain straight but relaxed, your leg should be planted on the ground with your midfoot moving from the hip, and your arms should move evenly back and forth (not side to side!), bent at a 90-degree angle.

Consider the cadence

Be on short leg» with long strides: keep your stride frequency constant, regardless of your running speed. The fastest and most efficient runners take about 180 steps per minute, keeping their feet close to the ground, barely touching it as they land. Aiming for the magic number of 90, count the number of times your right foot touches the ground in a minute.

Slower, faster

Limited running time? Try interval training! Interval training - alternating periods of high and low intensity - is one of the effective ways to work on speed and endurance. Plus interval training allow you to burn more calories in less time.

Run sprints

There is a reason why real runners do short sprints before a big race. Strides(from English stride -"big step") - a series of comfortable sprints (usually from 8 to 12 races of 50–200 meters each) - improves acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In reality, running faster and easier on a treadmill. Plus, the speed boost button is right at your fingertips. Tech tip: first achieve good results on the track before ditching the digital accelerometer and heading outside.

Stretch

Experts are still debating whether static stretching actually prevents running injuries. But there is no doubt that daily exercise stretches (targeting the hip flexor muscles) increase flexibility, which is used when performing large steps.

Pick your pace

Play with speed. There is even a special word in Swedish fartlek, meaning speed game. Fartlek - alternating movement either in the rhythm of an easy jog or at a sprint pace - will help increase speed and endurance. During this game you will achieve greater results with less fatigue than during regular interval training.

Jump rope

Take advantage of the experience of boxers - take up the rope. Boxers know that quick feet = quick hands. And for runners: quick feet = quick feet.

Choose lightweight shoes

Even if barefoot running isn't your thing, running shoes are becoming lighter and lighter to more closely mimic natural foot movements and strides. Try a minimalist pair to experience how less weight means more power for more speed.

Strengthen the center

Speed ​​and smartness go hand in hand. More strong muscles torso (especially lower press) allow runners to harness more power and speed on the trail. The best part is that it only takes 15 minutes of abdominal exercises a few days a week to finish faster.

Inhale, exhale

Just make it a lot faster! Breathing while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen delivered to your muscles. Additionally, you should definitely try belly breathing, that is, filling your stomach with air rather than your chest during each inhalation.

Lower your sugar levels

Junk food will provide you with high sugar levels, which will definitely have a negative impact on your speed. Get your carbohydrates from whole grains, which will provide you with long-lasting energy without sudden crashes in your sugar levels.

Play with toys

Who doesn't love new toys? Take advantage of additional gadgets and apps to add new experiences to your run.

Become the king of the hill

Running uphill (Rolling hills on a treadmill) even once a week has been proven to increase your speed, strengthen your core muscles, and even improve your self-confidence.

Add weight

Strong lean muscles will only help when crossing the finish line. While runners don't necessarily have to do bodybuilding, one or two short power training per week will help significantly improve your running performance.

Lose weight

On the other hand, research shows that losing weight (fat, not muscle!) can help you improve your performance—an average of 3 seconds per kilometer per kilogram lost. Of course, not everyone has a lot to lose, so be sure to properly assess your weight before going on a diet!

Pedal

Proper hip rotation and maintaining a steady rhythm are important for running. For this reason, one of the recommended cross-training exercises for runners is cycling. And in the summer, perhaps, it’s even better to take a ride down the street in the company of friends or a dog.

Even just looking down at your sneakers or turning your head while running to check how far you are ahead of your opponents eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters into the course, and keep your eyes on the finish line.

Pull up your toes

The entire body plays a role in generating speed: from the top of your head to the tips of your toes! Notice your toes and try to stretch them slightly (up towards your shin). In this case, a smaller part of the foot will touch the surface when the foot lands, and therefore the start of a new step will be faster.

Stick to a steady, hard pace

Slow and steady may win the race, but fast and steady is guaranteed to win in speed too! Those with a thirst for speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

Use doping

Can't live a day without coffee? Then good news for you! Drinking a cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get into plank position

About the benefits of the plank on Lifehacker. This exercise does not require special equipment and is accessible to every runner. Do planks for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn asanas

Add yoga to your workout plan. Flexibility improved through asanas that focus on this will not only increase speed, but will also contribute to more rapid recovery after a long hard run.

Have a rest

Research shows that athletes who are well rested have better reaction times and finishing times. Think about it: the time you gain at the finish line can be given back to your body by sleeping more.

Take off your clothes

On that very day - the day of the race - you will take off your excess clothing. Extra layers, belts, gadgets - take them off at this point. Fewer clothes and devices on your body - faster speed.